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What is the best form of Cardio to burn body fat?

What is the best form of Cardio to burn body fat? Running, i would have thought? But for how long/how far/how often?

I'd like to hear your views/tips

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Reply 1

sneezyme

i heard that walking really fast and then slowing down and then walking fast and slowing down....or jogging then walking fast jogging then walking fast. basically anything thatrequires to change pace from time to time. that doesn't include slow walking then fast :p:

Reply 2

saz_1989

Dancing!!

Well it's fun and it doesn't feel like exercise.

Reply 3

Divine89

Lauren

Dancing!!

Well it's fun and it doesn't feel like exercise.

lol

I dont wan't to make a fool of myself.

As to the change in pace....why does that work?

Reply 4

Trousers

Anything that gets you out of breath and sweaty. If you want to burn loads of fat, just do it for as long as possible and really wear yourself out. And don't forget to eat sensibly as well - you need to eat less than you work off.

Reply 5

Divine89

ok the thing is....i want to burn fat but NOT burn muscle...which has happened in the past.

Reply 6

chris101

Burning fat is strictly down to your diet then your cardio.
If you want to maintain your muscle and just loose fat then eat correctly. A high Protein & Carb Diet.
Whats your current workout routine?

Reply 7

Divine89

ATM...I work out 3 times a week with 2 8kg Dumbells...I do three sets of 15 reps for each muscle group, the muscle is now there but its covered by a big layer of blubbler...and i can't seem to shift it. I play basketball every now and then but thats about it.

Reply 8

chris101

Try intergrate some cardio into it before training.
What I would suggest is running, punch bag or skipping after your work out for around 20mins to start off with and then build the time up to around 30-40mins after each work out.

Skipping IMO is very good for cardio but you just need to be consistant and eat well and sleep well.

Reply 9

Divine89

Oh rite,cheers for the adv. chris. What foods would you recommend? I eat a lot of tuna atm, but i've got a problem with bread....and its has toooo many calories.

Reply 10

Fleece

ugh theres too many people on here obsessed with calories. HAVE SOME BREAD, ITS NICE

Reply 11

krisshaw

In December last year i weighed 14 stone (im only 5ft 8) and i had a stupid body fat %. I had to go on a diet where i eat bascially nothing (called an exclusion diet) - this was to find out if i was allergic to any foods. I lost a lot of weight as i started exercising again alongside the diet. However, i lost about 3 stone in two months, but i also lost a lot of muscle cus i didnt eat properly. Now im 11.3 stone and also nice and sexy :biggrin:

Here are my tips if you're serious about weight loss:

Make sure you're cardio workouts last over 45minutes! You're body wont start using fat as a fuel until about 30minutes into exercise.

You should aim to get at least 2 but no more than 3 cardio sessions done a week.

The "fartlek" training idea mentioned is a good one, where you work at differing speeds and intensity, it makes the body work harder than when you're at a constant rate (i.e jogging) - but it is harder to do :smile:

Diet is very important as already mentioned, you have to eat OFTEN (to keep your metabolism up so that you're body is active enough to burn the fat off) but you shouldnt eat as much. Thats very important. Aim for 4 meals day, but things low in fat. High protein is always good - id recommend beans, poached eggs and bananas.

Lifting a few weights also helps recude fat levels and keeps muscles active (but dont take this too far!)

Overall, just try and keep your workouts varied so you dont get bored, watch your food and just keep at it.

Best of luck

Reply 12

Divine89

thx every1!

Reply 13

rock_eleven

your weights workout sounds ridiculously ****.

regarding the cardio, theres a general opinion among people seriously involved in fitness **** that sprinting is a leeter way of owning fat than long duration low intensity. Like if u have a 400m track there, sprint 100, jog the rest, sprint 100, jog the rest - like 8 times or whatever i dunno. Or you could measure it on football pitches; sprint the length of the pitch, and walk/jog back, and repeat. Or time it whatever

but *sprint* dont just walk fast, then walk slow - wtf??

Reply 14

john !!

yeah try HIIT, like 10 seconds sprint then 50 seconds slow jog/walk, and do this for 5 minutes. Then work upto 15 minutes after a few weeks.

If you put all your effort into it then it is pretty effective at burning fat, considering it's a short workout.

regarding burning muscle, try to do cardio (what I said above) on days when you don't workout muscle groups. Also make sure you don't do it in the morning.. cardio in a fasted state (plus in the morning = higher cortisol levels) will burn a lot of muscle as well as fat, so make sure you have eaten say an hour before you do it.

also get lots of sleep, drink lots of water, eat healthily, you can lose fat from diet alone (although quite slowly!)

Reply 15

saz_1989

Divine89

lol

I dont wan't to make a fool of myself.

As to the change in pace....why does that work?

Put on some music and dance round your room for half an hour. I did it to pretend I was back at my fave club at uni :redface:

But it was fun! And I felt healthy after.

Reply 16

sneezyme

Lauren

Put on some music and dance round your room for half an hour. I did it to pretend I was back at my fave club at uni :redface:

But it was fun! And I felt healthy after.

sounds fun. hmm, i need to buy a skipping rope.

Reply 17

john !!

don't you feel like a fool dancing in your room, on your own, sober?

Reply 18

Fleece

why would you feel like a fool? theres something wrong with you if you can feel like a fool alone. its great just letting loose and doing whatever.
id feel like more of a fool if there was an audience :-\

Reply 19

shady lane

Jumping rope is great exercise! On the recommendation of a friend I bought one. It's an entire body workout, and if you get a rope with weighted handles, that's even better. 20 minutes is the recommended workout time, since it burns so many calories and is very tiring. I jump rope listening to music, then do some crunches in my room when I don't have time to make it to a gym.