Cardio to Burn Fat - Secrets of the Fast Fat Burning Workout

Using a cardio to lose weight can be a very difficult thing to do. The common thought with most people is that doing cardio to lose fat is the quickest way to burn fat there is. Unfortunately, using cardio to burn fat can actually slow your results if you don't do it right!

The most common method of using cardio to lose inches is called "steady state" training. This involves going at the same speed for long periods of time. This type of cardio workout is the most common thing that I see at most health clubs that I have been through.

A lot of the people who use the steady state cardio training method rarely lose any fat unless they are on a very restricted diet. The reason that steady state training is not the method all comes to back your metabolism.

As you probably already know, your metabolism is how your body burns calories. The higher your metabolism, the more fat you will burn. The best ways to increase metabolism through exercise are to add muscle mass or use high intensity intervals while doing cardio. Steady state cardio might burn a few calories while you do it, but has very little effect on your metabolism!

Not only that, but your body adapts very quickly to steady state cardio training, which can make it difficult to burn fat using this method. The first time you get on a treadmill, elliptical, exercise bike, etc., it feels very exerting by just doing a little work. But as you progress your body adapts more and more. It gets to the point that your body is so adapted to the same steady state workout that you have go to longer and harder to keep challenging it!

The Cardio Solution

As you can see, doing steady state cardio to burn fat is not the best option. If you want to burn fat with cardio, a great alternative to steady state is called Interval Training. Interval training is different than steady state cardio because it will play a huge role in burn calories and most importantly, increasing your metabolism.

Interval training is a great way to make progress because it involves alternating back and forth between high and low intensities.

Here is how to burn fat with an interval training cardio workout...

Use a stationary or recumbent bike if you are a beginner.

Start out by warming up for 5 minutes.
Then, increase the pace slightly and the resistance for the next 2 minutes.
Then, go very fast for 30 secs - 1 minute - almost as hard as you can.
Repeat the 2 minutes slow - 1 minute fast interval 3-6 times.
End by cooling down for 5 minutes.

If you try doing this type of cardio workout to burn fat, you will see how much better it is than steady state cardio. By using interval training as a cardio method to burn fat, you will see how the changes in intensity every minute or two really makes the whole workout go much faster. Like I mentioned before, the best part about using interval training as a cardio workout to burn fat is that it will rev up your metabolism for optimal fat loss!

Remember to see a doctor before beginning any exercise program that involves doing cardio to burn fat. So go try interval training as your next cardio workout to burn fat. Work hard, train hard, and be safe!

For more information, visit http://www.TheGreatCardioMyth.com to learn about the biggest myths about nutrition, cardio, strength training, and more.

15-Minute Back Workout

I remain convinced that, if you’re just looking to tone and maintain, you can blitz any given muscle group in 15 minutes tops.  Here’s the circuit I like to use for my back:

Pull-ups–Lots and lots of pull-ups!  I find these to be the best exercises for carving out a defined back.  Positioning your hands a little wider than shoulder width to keep the emphasis on the back and off the biceps as much as possible, come all the way down.  Try not to hang there!  Bring it right back up.  It’s also okay to use a pull-up machine if you need a little assistance.  If you don’t have access to a pull-up machine, you can put a chair or bench under the pull-up bar.  This will enable you to complete more reps and maintain form.  Check it out here:Barbell T-Bar Rows w/V-Handle–After 2-3 sets of pull-ups to failure, I like to go right into the free weights.  You don’t see this one a lot, but I absolutely love it.  Put desired weight plates on one end of a barbell.  Utilizing a V-Handle, straddle the barbell with your torso bent until it is nearly parallel to the floor.  Bring your hands up to your abdomen, keeping the elbows in, until the plates touch your chest.  Keep your torso static as you lower the bar until your arms are fully extended.  I like to do three sets of these at 12-10-8 reps.  Here is a perfect demonstration of form:Incline Bench Two-Arm Dumbbell Rows–There are many, many ways to execute a row.  But this is my favorite.  Lay face down on a slightly inclined bench with your head hanging just off the front.  With a dumbbell in each hand, raise them up off the floor, squeezing the shoulder blades together at the top.  Three sets at 12-10-8.  Here’s how it looks in action: Standing Resistance Band Rows–Then we go into the resistance band work.  I like to close with resistance band work because it enables you to get a nice stretch in the muscles after you ripped them with the free weights.  Find something sturdy like a fence or a beam in your basement to wrap the band around.  Personally, I like to put the band up about eight feet, so I’m pulling slightly downward.  But you can experiment with different levels to target different areas of your back.  I give myself enough resistance so that, if I lean back, I’m not going to fall flat on my butt.  Keeping the torso static and the elbows in, pull the handles in toward your waistline.  Depending on your resistance level, you may be able to do more of these than with other exercises.  Keep the reps nice and controlled.  You’ll know when you’re done!  Here is a good shot of what “nice and controlled” looks like: More Pull-ups!–If you’re feeling up to it, close out with another set or two of pull-ups.  Personally, I don’t think you can ever do enough bodyweight exercises.  So even if you can only pump out another 2-3 reps, I find them to be very beneficial here.

Another muscle group complete in 15 minutes or less.  Now go take a look in the mirror at the V-Shape in your back before the pump wears off!

Kenon graduated from Ohio University in 2001 with a Bachelor of Sport Science. After 13 years of smoking cigarettes, he finally kicked the habit in 2008. Shortly thereafter, a new addiction emerged--distance running. After countless 5k, 10k, and half marathon races, he completed his first full marathon in Athens, OH on April 3, 2011. He is committed to a notion that fitness is not about weight loss, muscle gain, or fast race times. Fitness is a permanent lifestyle choice. Incorporate healthy behaviors into your everyday schedule and you will experience the benefits in every aspect of your life.

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