What Is Optimum Level of Cardio for Getting Lean?

Doing extensive cardio training is a popular way of cutting down body fat and achieving a lean, defined body. Cardio is any activity that really gets your heart rate up, such as running, swimming, cycling or aerobics. The optimum level really depends on you and your level of fitness. In order to reach the optimum level of cardio, it's important to carefully assess where you are at and regulate your training accordingly.

  1. Frequency

    • If you are very overweight, it's optimal to start out by walking a few times per week. Going for a walk for 30 to 45 minutes, three to four times per week will be enough for you to see fat loss happening and will start moving you closer to being lean. If you are just a little overweight, three to five times per week is optimal to help you cut the remaining body fat and start to become quite lean. If you are already lean, you will be in maintenance mode, so the optimal level is two to four cardio sessions per week.

    Intensity

    • Performing your cardio workouts at an intensity appropriate to your level of fitness is important if you want optimal results. If you are very overweight, stick with walking at as comfortable a pace as you can for the first few weeks. Then up the intensity to as brisk a pace as you can muster; once that becomes easy, increase it to short jogs and so on. If you have a little weight to lose or are fairly lean already, regular sprint sessions provide the optimal level of fat loss. Sprinting is very intense and triggers a hormonal response which allows your body to draw on stored fat more effectively.

    Type

    • Cardio comes in many forms. Among the most effective types are running, cycling, swimming and using a rowing machine. Each of these can be varied according to your fitness and body fat level. They can all be used for sprinting, or medium-intensity steady-state activity, such as jogging, cycling at a constant pace, swimming laps or rowing at a constant pace. Choosing a type of cardio that you actually like is key to maintaining an optimal level of training and will help you become more lean. You are much more likely to stick with an activity that gives you results and is also enjoyable into the bargain.

    Other Factors

    • If you're determined to get lean, cardio is a very important factor. However, it's not the only piece of the puzzle. Getting lean requires a careful diet and sleep schedule. Make your meals at home, so you can control exactly what you eat. Focus on lean meats and eggs, lots of vegetables, some nuts and oils, with limited whole grains and dairy. Eat appropriate amounts for your goal, and make sure your liquid intake is sensible -- water and unsweetened tea and coffee over sugary sodas, fruit juice and alcohol. Sleeping seven to nine hours will enable your body to recover from your workouts, stabilize your hormone levels and reduce your stress. All these will speed up the fat loss process and help you get leaner in a shorter period of time than if you just focused on your cardio.