The Best Cardio Program for Weight Loss

If you are looking to shed unwanted pounds, cardiovascular exercise is the best option. Cardio workouts force your body to maintain a high level of activity for extended periods of time, which burns fat and increases your metabolism for hours after exercising. Interval training combines moderate-intensity exercise with very-high intensity bursts, priming your body to burn even more fat.

  1. Cardio Program

    • Interval exercises are those in which a low-intensity aerobic exercise is punctuated with a more high-intensity version of the same exercise. You can build extra muscle and train your cardiovascular system more effectively by incorporating one of these exercises into your workout routine.

      To get started, simply jog at a leisurely pace for 3 minutes, then follow (without pause) by sprinting at full speed for 60 seconds, followed by another 3 minutes jogging. Complete five rounds of this and you will have finished 20 minutes of aerobic activity with 5 minutes of full-on sprinting. Explosive movement such as sprinting or rowing helps push your body to burn more calories from fat.

      In order to make lasting gains, you have to train your body at least three days per week, but optimally five. Exercising in the morning before you eat a full breakfast is best. You will force your body to burn fat for energy as opposed to carbohydrates, accelerating your weight loss. A 45-minute session of cardiovascular exercise is optimal for burning fat and slimming down, so you may want to combine your interval training with another form of cardio such as cycling. An important factor is to stay hydrated while running to avoid exhaustion or dehydration.

    Diet and Nutrition

    • Although cardiovascular workouts provide the scaffolding for a weight-loss program, it only accounts for half of the job. In order to permanently lose weight, you have to implement an eating plan that complements your workout routine. This does not necessarily mean that you should start stripping away calories in an attempt to shed pounds quickly. Reduce calories too much and you risk your body burning muscle, especially if you are doing intense interval training sessions.

      Start off slowly and keep the fundamentals of nutrition in mind. A balanced diet is the best way to keep yourself healthy, which is more important than simply being "thin." Make changes to your diet by dropping sources of fatty calories such as soda or greasy potato chips; in addition, identify patterns in your eating habits. If you tend to reach for a donut every morning, make the switch to a high-protein, lightly sweetened cereal that will give you a boost in the morning without the added fat.

      More exercise in your life will mean that you need more protein in your diet to make gains in lean muscle mass. This is important even if you are not necessarily looking to "bulk up." Good sources of protein are lean cuts of fish and poultry, nuts, eggs, soy and tofu; try to work them into your daily diet. Finally cut the size of your three main meals, and add a few smaller meals in between. This will allow your body to maintain its metabolism throughout the day and cut down the chances you will overeat at any of the meals.