Exercising cardio is the best way to burn calories. However, for many people, it is not enough, because what they need is to do cardio exercise to burn fat. Only in this way can they lose accumulated fat and lose weight effectively. But how to achieve it? These tricks will help you improve your cardio workouts. And they will allow you to burn more fat during training.
How to burn more fat with cardio exercise
1.- Burn more fat than you consume
Said like that it seems like a no-brainer, doesn’t it? And yet it is and frequent error to find what exercise burns more fat cardio without thinking that is essential to burn more calories ingested. Only in this way is the fat accumulated in the body burned. Otherwise, you are simply burning part of the calories ingested.
Therefore, you must take this into account. Plan your diet to be healthy and balanced. And have a rough idea of the calories you eat. And do the same with training to estimate how many calories you burn with cardio. Always keeping in mind that other daily activities also require caloric consumption.
You must prioritize intensity over time. This is necessary if you want to burn fat and build and define muscle. If you are afraid of catabolizing muscles, do not do cardiovascular exercise sessions longer than 40 minutes. It is preferable that it lasts less, but the intensity of work is greater.
2.- Know how your metabolism works and take advantage of it for your purposes
After cardio exercise, your metabolic rate remains high even at rest. The time in which it remains elevated ranges from one to twelve hours. And it depends on how the physical exercise session has been. The greater the intensity and duration of the cardio exercise session that burns fat, the longer the metabolic rate remains high.
This is something to keep in mind because it helps you burn more calories after exercise. Thus it is always important that this time is as long as possible. And during it, it is convenient that you include the caloric intake. Not for you to eat more, but for your body to better burn these calories it receives.
3.- Do higher intensity cardio exercise at the beginning of the workout
It is common to start the session of gentle cardio exercise and as it progresses to increase the intensity. However, if you want to burn more fat, it is best to start at high intensities.
Thus, after a two or three-minute warm-up you can start with high-intensity exercise. Even reaching 80-85% of your maximum power. And hold this for 15 or 20 minutes. Only later reduce this to 60-65% during the final 10 or 20 minutes of the session.
4.- Train at intervals
It is well known that interval training optimizes work time. Therefore, if you want to burn fat with cardio exercise at home, it is good that you introduce the basics of interval training or HIIT. This consists of very short times of high-intensity cardio work followed by a similar recovery time at low intensity.
Also, this is something you can do whether you start training from scratch or are already in good shape. Because you can adapt it to your ability and fitness.
If you do cardio machine exercises take a look at the included programs. Currently many include predefined HIIT programs to help you. So you just have to follow them as a guide to more easily achieve your goals.
5.- Before strength training, do cardio exercise
In what order do you train? If you combine cardio and strength in your regular workouts, start with a cardio workout. It doesn’t have to be very long, 5 or 10 minutes may be enough. Depending on the intensity, you will burn more or less calories, and they will help you warm up the muscles preparing them for strength training.
6.- End the strength session with cardio exercise that burns fat
To burn more fat it is not only interesting to do cardio before strength. Also after. But, if you can only apply it in one of the moments, the appropriate one is after strength training. The reason? If your strength training has been intense, your glycogen stores have probably been depleted.
This means that if you do cardiovascular exercise at that time, the body probably has to turn to the fat accumulated in the body as fuel. That is, you will start burning fat directly. And this is exactly what you want me to do. Thus the training will be more effective to lose weight in a real way.
7.- Optimize cardiovascular training running
There are several ways to optimize cardiovascular training to burn more fat. If you run on a treadmill, for example, you can use ballasts. And introduce changes in slope and speed that force you to change your pace. The intensity peaks will help you achieve your goal.
8.- Run in the morning and on an empty stomach to burn more fat
Another measure you can take towards your goals is to run on an empty stomach and first thing in the morning. And do it before eating food. By taking hours without adding calories to your body, it will need energy. And it will take it from the fat accumulated in the body.
Are you afraid of losing muscle mass? You should not worry about it. You can eat some protein before running. For example in supplement form. Protein shakes are a good option. But avoid consuming carbohydrates. You will take them after exercise in the right amount.
Cardio exercise is the key to burning fat. And by implementing these tips the results will be even better. As you can see, they are very easy to put into practice. And since they are very effective and do not hinder your training, it will be easy for you to continue applying them in your day-to-day life once you get used to them.