2 Intense Cardio Training Exercises For Crazy Fat Loss!

Intense cardio is a sure way for you to annihilate the body fat. If you are looking to lose your love handles, shrink your waistline, and improve your overall fitness then raising your level of perceived exertion through intense cardio training is the way to go. This is why I have included 2 hard hitting cardio strength training exercises here to drastically enhance your level of fitness and speed up your fat loss progress!

Intense Cardio For Fat Loss!
1. Dual Kettlebell Swings: If you have read any of my other material then you know that kettlebell swings are the staple of what I consider an effective cardio strength program. However, to intensify this particular exercise and to give it a little more of an upgrade in intensity then try swinging 2 bells at the same time. Dual kettlebell swings are a tremendous way for you to get a hard hitting workout to drastically speed up your metabolism by engaging much more of your stabilizing muscles while giving your heart quite the workout.

To execute this drill you will need the availability of a pair of bells of moderate intensity. Place them on the ground between your feet with your stance at about slightly wider than shoulder width distance apart. From here squat down to pick up the bells with both arms. Next, you are going to engage your hips and core by forcefully flexing and then extending at both your hip and knee joints to create the momentum to swing the bells back and forth like a pendulum. The key to this movement with your hips and knees is to make sure that it is continuous and that there is no pausing or stopping between each swing. After only executing a few of these reps you will see why this is an intense cardio workout.

2. Uphill Kettlebell Farmer's Walk: If you are looking for another dynamic and slightly different way to train your body and enhance your cardiovascular fitness program then uphill kettlebell farmer's walks are a great way to start. To begin, simply find a flat sidewalk, trail, or road that has a slight increase in the grade. Start at the bottom of the hill or trail holding a kettlebell in each hand. From here you are simply going to walk up the hill while holding the kettlebells. You are simply toting the bells uphill for a total body workout. This is a great cardio workout program and you will be shocked at just how challenging this exercise can be with just a pair of moderately heavy bells.

If you haven't already started to include kettlebell farmer's walks and dual bell swings into your fat loss cardio program then you are missing out. Get your body in shape for the summertime by starting now.

Article Source: http://EzineArticles.com/expert/Brandon_Richey/17

Understanding the Concept of Cardio for Fat Loss

Conventional wisdom has told us for decades that the concept of cardio for fat loss is crucial towards any understanding of real and legitimate weight loss success. It's a great stepping-stone, but it lacks focus. There is no doubt that the cardiovascular exercises you see at step classes, kenpo and zumba pose a plethora of benefits for your heart, lungs and general vitality, but there is so much more to weight loss -and specifically fat loss- that everyone must be aware of.

Let's take a look at precisely how cardio for fat loss works and how it, when paired with the following important habits, can actually accelerate your weight loss and fat loss potential.

Eating Plenty of Healthy Food
Fat loss requires a successful transformation on two fronts: your physical activities and your eating habits. The most common mistake people make when trying to lose weight is a failure to eat a sufficient amount of food to burn the fat they want to lose. Fat loss is, in so many words, the process of your metabolism breaking down fats. Metabolic rates can only increase when there is a consistent and nutritionally dense intake of food throughout the day. The generally recommended diet involves 5-meals per day at 350-450 calories each, approximately three hours apart.

Strength Training
Consciously incorporating cardio into any weight loss plan makes strength training even more essential to ensuring that layers of fat become replaced by lean muscle. If muscle development, in the form of strength training, ceases to become a priority, the cardio exercises will resort to burning off muscle as well, leaving the body lighter, but much looser and less than ideal.

Long Duration and/or HIIT
Up until recently, it had been thought that cardio's maximum benefits are met only through prolonged low-intensity exercise. Today, more and more studies are revealing that short High Intensity Interval Training (HIIT) bring about the same (and sometimes better) results.

Each form has its own advantages and disadvantages, so sometimes people are better suited for one over the other given the state of their physical fitness. For example, a newcomer to cardio who has a body fat percentage over 25% would gain the most benefit from elongated low-intensity workouts to develop their body's athleticism. Most people are prepared for HIIT by the time they're able to leg press 150% of their body weight for at least 6 reps.

This article only taps the surface of the incredibly vast world of using cardio for fat loss. The good news is that it is one of the fastest growing trends in the realm of fitness, so the wealth of knowledge on the topic will continue to increase.

Article Source: http://EzineArticles.com/expert/Mark_Everly/824645

Turbulence Training Super Set Workouts Vs Traditional Cardio For Fat Loss

The question is...do you really need to perform lots of cardio in order to lose fat? Or is there another, better way? Last week, someone asked me if I was "anti-cardio."
I'm not "anti-cardio." If anything, I'm "anti-traditional cardio."

Anyone who is trying to get into good shape or lose unwanted body fat believe that all they need to do is tons of cardio in order to achieve their dream body.

There are many people out there that are extremely lean that rarely ever go out for a long, slow and steady jog or do any sort slow, steady cardio. So what do these people do? They do something known as Turbulence Training. No, this isn't some super secret form of training.

It's a simple training style developed by trainer Craig Ballantyne which combines High Intensity Interval Training with Intense Super Set Weight Training. Here's the problem with cardio: It's great for beginners who've never done any cardio before. Anything new will get you results fast.

However, as your body gets used to your workout, you stop getting results. So, people just decide to make their workouts longer. Next thing you know, you're spending 2 hours a day working out, 5 days a week just for a measly.5 lbs of fat loss per week.

There's a better way. But, in order to find that better way, you need to ask yourself: what is cardio? Is it really just all about pumping mindlessly on a treadmill or riding a stationary bike?

Nope. "Cardio" is all about getting your heart pumped and geting you huffing and puffing. Cardio exercise is any type of exercise or any activity that strengthens your cardiovascular system.

That is exactly what Turbulence Training workouts do: they raise your heart rate and force your body to work harder. When your body works harder, you boost your metabolic rate.

Your metabolic rate is a measure of how fast your body burns calories. The higher your metabolic rate, the more fat and calories you will burn. Here's a quick sample of what a Turbulence Training superset feels like: Take a dumbbell and press it over your head for 10 repetitions.

Not drop your arms to your sides, and without resting, hold the dumbbells and perform 10 squats. Now, you can rest for 1 minute. Notice how face your heart rate is pumping. If you are using a challenging weight, you will find your heart rate has increased to about 80-90 % of the maximum recommended rate.
This simple superset will make you feel as if you just ran a 100-meter long sprint. This may look like just basic strength training, but it's so much more!

You can replace your tradiational cardio with these types of superset routines, saving your lots of time and energy. Of course, you'll be burning off tons of fat in the process!

If you're really serious about gaining muscle mass and losing fat, then you need to check out more of Craig Ballantyne's Turbulence Training workouts.

Article Source: http://EzineArticles.com/expert/Parth_Shah/266220

Best Cardio for Fat Loss - 3 Steps to Blowtorching Ugly Body Fat

In this article I'm going to share the best cardio for fat loss by giving you 3 secrets that have allowed me and many of my students to lose ugly body fat at lightning speed.

Before we dive into the meat of this article, let's talk for a quick second about what MOST people do, and why it is ineffective, because understanding other people's failures sets you up for success (as bad as that sounds!)

You walk into a gym and you see a line of people slaving away on the treadmills, stationary bikes, stair climbers, rowing machines and the list goes on.

In my case, I walk in and I see the same people that I saw the year before...
Only their bodies haven't changed, at least not for the better. There are many factors that contribute to the reason but I want to talk about a few.

Number 1 is the metabolic effect of training. With traditional steady state cardio for 30-60 minutes, you burn a certain amount of calories and there is very little EPOC (excess post-exercise oxygen consumption). Without getting all technical on you, just understand that with this type of cardio, your metabolic rate doesn't stay elevated for very long AFTER your workout is done.

Number 2 is Adaption. You see our bodies are pretty clever and very good at adapting to new stimuli. It does not take long for your body to get used to the same old workout and plateau, causing the results to come to a screeching stop.

Number 3 is a strange one. You see steady state cardio predominately burns fat for energy after your glycogen sources are depleted. Sounds good right? However as your body ADAPTS, It begins holding on to your fat cells because it thinks you NEED it for when you exercise. How ironic.

OK, let's talk about the best cardio for fat loss and my 3 secrets to blow-torching fat deposits.
Secret 1: Work on HIIT (high intensity interval training) on a stationary bike. Using a bike reduces the strain on your joints and you still get the fat burning effect of intervals. Here's how it works, you can do something like 30-60 seconds of very high intensity pedaling. That is 1 interval, and then you follow it with a rest period of just pedaling slowly at minimal resistance.

Secret 2: Once a week try to get outdoors and do some hill running or stair climbing. Again, use an interval approach. For example, run up the hill as fast as you can, then walk down to where you started and repeat. This is a real fat burner and will trigger hormones that have amazing fat loss, health and anti-aging benefits.
Secret 3: I know I talked about why traditional slow paced cardio is not the most effective cardio; however there is 1 strategy I still use to this day on occasion: Early morning, empty stomach cardio. Many people believe it is dangerous and that it can cause you to lose muscle etc.

Here's my twist on it, consume a whey protein and/or glutamine supplement beforehand. This will ensure you don't lose muscle tissue. 30-45 minutes of cardio on an empty stomach has been shown to be burn up to 3 times the fat as if you did it at a 'normal' time. Use it.

Article Source: http://EzineArticles.com/expert/Sage_Thompson/832558

Cardio For Fat Loss - 5 Tips For Maximum Weight Loss Cardio Results

Cardio training for fat loss is one of the best exercise regiment for people of all ages and capabilities. Thus, you should know how to do it the right way if you want to get permanent results and shape up for life.
For that, here are 5 tips for maximum fat loss cardio:

Make the decision
The first step is always the hardest step. Many people think starting a cardio fat loss regiment but never take the first step towards achieving the desired result. Unfortunately, thinking prevents doing. And the only way by which you can get results is by taking action and implementing effective fat loss strategies.

Set goals
After making the healthy decision, you need to commit to it by writing it on paper. The process of setting goals is a powerful tool that can propel you towards making your dream into a concrete reality. Goals usually provide clarity and motivation, hence they are what you need if you are seeking huge improvements but find it difficult to sustain your motivation.

Make cardio a habit
If you want a sustained cardio training regime, then you need to make it a habit into your daily life. We are creatures of habits and we are doomed to repeat 95% of our physical and mental patterns day after day. Fortunately, habits are made through practice and repetition.

Hence, you can make cardio workout as a habit by doing it on a consistent basis for a specified duration. And by the end of the fourth week of training, the cardio workout will ingrain itself progressively into your life and become a habit.

The cardio burning zone
Cardio training is effective for weight loss because it burns high amounts of calories in a short period of time. And for the most efficient workout, you need to train within your cardio burning zone for a sustained period of time for more than 20 minutes.

This training zone should be around 70 to 75% of your maximum heart rate. You may find it harder to keep pushing for a long time, but you can slow it down anytime you feel exhausted and take up the pace once you feel ready.

The energy defecit
Doing only cardio training for weight loss is not that effective, you need to back it up with the proper nutrition. This does not mean that you should restrict your eating and starve yourself as a way of trimming down. In fact the proper diet is the one that is full with valuable nutrients and can boost your energy levels, so you can find it easier to work out and lead a normal life without much trouble.

Article Source: http://EzineArticles.com/expert/David_Dack/650900

3 Lessons About Cardio for Fat Loss

If you have so much as glanced at a health magazine in the past 10 years, you have heard rants and raves about the importance of cardio for fat loss. While the benefits of cardiovascular fitness extend well beyond the prospect of accelerated and lasting fat loss, recent studies continue to teach us more and more about how to lose pounds in the most effective of ways. In this article, we will discuss some of the valuable lessons that have been discovered in the realm of fat loss and cardio training.

1. The Importance of Food
To understand the value of cardio, one must first understand the value of the energy they burn off while doing it. Food, as we all know, is energy and it is absolutely crucial that it take on a new (and often bigger) role in the pursuit of a healthy lifestyle, especially when cardio is incorporated.

Not only does food give us the stamina to endure strenuous and elongated cardio routines, but when it is ingested in proper increments at appropriate intervals, it actually boosts and accelerates our metabolisms! Consider this; a heavy metabolic load (a high mass, low frequency diet) slows our metabolic rate because our metabolism can only break down and burn so many calories in a given timeframe. Contrast this with a lighter metabolic load (a low mass, high frequency diet) where the metabolic rate is able to burn off and/or use virtually all of the energy it ingests! The point of this lesson is that food must be used properly: eat 5 meals/day 3-4 hours apart at 350-450 calories each so that your body can actually utilize the food you eat.

2. The Benefits of Long Cardio Routines
The prevailing complaint over cardiovascular training is that the workouts take too long and can be boring. While elongated cardio routines aren't for the easily distracted, they present some notable benefits for people, especially those who are new to fitness and weight loss.

Long cardio workouts are always low intensity, making them easier to do. They also keep you in your fat burning zone for a longer period of time. So, if you feel that you are in a position where you need to lose a base layer of fat before achieving the kind of fitness you envision, long low-intensity cardio routines may be best for you (walking, light jogging, dancing, etc).

3.The Benefits of Short Cardio Routines
Once your body fat percentage is in a comfortable range (mid 20s), it may be time for you to progress into shorter cardio routines, or High Intensity Interval Training. Intervals are all the rage in today's fitness world and with good reason. Short bursts of energy expenditure shock your body and kick it into an accelerated weight and fat loss mode. The great advantage of these workouts is that they are quick, fun and much more exciting that passive low intensity workouts, making them a great way to hone your body's athleticism and fast track your fat loss.

The knowledge about cardio for fat loss is continuously progressing and this article only touches on three critical components. As one of the fastest growing trends in fitness, the wealth of knowledge on this subject will stay on the rise for years to come.

Article Source: http://EzineArticles.com/expert/Mark_Everly/824645

Fat Loss Diets and Cardio Overload - Why This Prevents You From Losing Weight

If you've been looking for ways you can speed up your fat loss, you've likely considered adding more cardio to your fat loss workouts. But, is this really a smart move?
Here is why you might want to reconsider.

The Fat Loss-Cardio Mindset
Many people when starting out on their fat loss diets get in this cardio mindset where they believe that if some is good, more must be better.

After all, if they can burn 300 calories a day with a 30 minute jog, why not bump that up to 60 minutes a day - 600 calories!
That means you can either eat 300 more calories each day and maintain the same rate of fat loss, or you will lose fat twice as fast.

Bonus!
Not quite.
The Issue With Fat Loss Cardio
There are two important points to keep in mind here. When selecting the methods you will use to perform your fat loss cardio, you'll usually choose between either higher intensity sprints, or you will opt for a more moderate paced, steady-state form of cardio.
Each has benefits and drawbacks.

Steady State Cardio
If you opt to go the steady state cardio, either because you don't like the intensity of sprints, you don't want to risk overtraining, or simply because you aren't in the kind of shape necessary to do sprints, then you're at risk for a whole other set of problems.

Muscle mass loss.
Too much steady state cardio tends to be catabolic on the body, which means your body will start using muscle tissue for fuel, rather than strictly relying on body fat stores.

To see an example of this, look at the many long distance marathon runners out there. Don't have much muscle, do they?
That's why.

When you combine that much steady state cardio (1 hour+ five times a week for example), you're looking at risking muscle mass loss when you're eating fewer calories than the body takes to maintain weight.

Interval Training
Moving on, if you opt for the interval training route, you've got another set of problems.
With this one, the big issue is going to be overtraining, as now you've got both your sprint sessions and your weight lifting workouts stimulating that CNS.

While some stimulation the body can handle, too much and it's going to shut down. When it does, you will not be feeling well.

Unless you carefully balance your lifting and interval sessions, problems are ahead.
Since many of those on fat loss diets, as mentioned above, get into the 'some is good, more is better' mindset, many try and perform far too many interval sessions than their body can handle.
So, if doing more cardio is not going to be a good option for fat loss, what is?
Getting your diet in line.

Most people hate to hear this because let's face it, we like to eat. BUT, it's far easier to slash a couple hundred calories from your day (look for pesky places excess calories creep in), than to add hours of cardio per week.

The one exception to this may be those people who are already eating a very low calorie diet (defined as less than their body weight in pounds multiplied by a factor of 9 per day).

In that case, more cardio may be an option, but even still, it might be time to look at other issues that could be going on with that dieter in particular, as most people should be losing weight on such an intake.

Article Source: http://EzineArticles.com/expert/Shannon_Clark/125749