Best Exercise for Weight Loss

Part 3

Exercise for Weight Loss graphic: a woman who exercises

Here is more about the best exercise for weight loss.

Let us see how fat burning exercises can enable you to lose weight and burn body fat.

In the three pages of this section, we show you what improvements can be made to "burn" more body fat.

In part 1, we overview exercises in general as well as the supportive aids.

The supportive aids include our two free-e-courses:

How to Cure Emotional Eating

Meditation: an aid to Weight Loss

In part 2, we look at Strength Training and Intense Fitness Exercise.

Here on the third and final page, we look at Mild Fitness Exercise.

If you have not yet read Parts 1 and 2, we encourage you to do so:

to Exercises for Weight Loss, Part 1 and Part 2

Now let's look at mild fitness exercise.

Mild Fitness Exercise for Weight Loss

"Mild fitness training, "mild fitness exercise," or "cardio" here mean "fitness training that sustains your heart rate between 60% and 65% of its predicted maximum."

Since fat burning during cardio occurs at a moderate intensity level (about 63% on average), almost all master bodybuilders and fitness athletes use cardio to achieve fat loss as part of their exercise program.

Learning how to best use cardio is important. It's one of the best exercises for weight loss. Over time, making effective adjustments to the kind and amount of cardio you perform will likely make an enormous difference to the composition of your body.

With respect to the different kinds of cardio, we show you several in addition to walking exercise to lose weight. (If you drop intense fitness exercise from your exercise program, you may use stationary cycling for your mild fitness exercise.)

How do almost all master bodybuilders and fitness athletes use cardio to shed fat?

They usually do cardio on machines such as treadmills, stepmills, stepmasters, and stationary bikes. Such machines typically permit easy measuring of the amount of exercise performed.

In addition, using them is not subject to difficulties related to the weather or traffic.

Furthermore, it's typically easier to listen to music or audio programs or watch television or video programs or even read when using a machine for cardio than when exercising outside. This is important, because, unlike strength training, there's nothing fun about routine cardio.

Furthermore, many such machines are adjustable. For example, treadmills are able to go faster or slower, and their incline can be adjusted. Even if brisk walking is the only kind of cardio you do, this allows for variety.

For example, if you get tired of walking at 4 mph at 1% incline, change! Try walking at 3.2 mph at an incline of 4—or walking at 2.5 mph at an incline of 12. Simply use a heart rate monitor to ensure that you are keeping your heart rate somewhere around 63%.

Cardio for Weight Loss

In terms of your overall health, especially if you drop intense fitness exercise, we do not recommend ever dropping below twenty minutes of cardio three times weekly with a day's break between each session.

Doing that amount has been shown not to compromise lean muscle mass.

In other words, this is not just exercise for weight loss; cardio is also for health.

However, in terms of achieving your ideal body composition, do as little cardio as possible. If you are losing at least 1/4% or 1/2% weekly with just 3 twenty-minute sessions of cardio, why change anything?

Increase it as necessary. Try three thirty-minute sessions weekly of cardio exercise. Or six! Or twelve! If you have access to them, you may be wise to use a variety of machines. Again, cardio is a potent exercise for weight loss.

We caution you, however, about ever exceeding sixty minutes of the same kind of cardio at one time. The injury rate—not to mention the boredom rate—becomes unacceptably high.

If you want to do more than an hour daily, break it into two sessions of cardio.

If you are doing serious strength training and anything like that much cardio and not losing body fat, something is wrong. Take a hard look at your food intake.

Effectiveness of Cardio for Weight Loss

When doing cardio, your body prefers to oxidize carbohydrates rather than fats.

That's the opposite of what is desirable. A chief reason to keep carb intake relatively low is to encourage your body to burn fat.

The bad news is that it typically takes about 30 minutes of cardio before your body will begin burning mostly fat. So, if your cardio only lasts 30 minutes, that's not a lot of fat burning.

The good news is that you can increase the fat-burning effectiveness of cardio simply by doing it when your body is less successful at burning carbs.

The best time is to do cardio is in the morning before eating. Since you'll naturally be low on carbs after your overnight fast, morning cardio will burn more fat than it would otherwise.

Don't underestimate the importance of this particular tip.

Another way is by doing cardio after strength training. This, too, works. However, many people (including us) don't like doing cardio when already exhausted.

If you try this, don't steal energy from your strength training for cardio! In other words, don't pace yourself during strength training.

The best way to adjust your exercise for weight loss program to improve your body composition is to experiment by changing your mild fitness training to see what works best for you and consider decreasing or even eliminating intense fitness training.

Alright, now that you have your overview of exercise for weight loss, are you ready to begin?

This completes exercise for weight loss. Click on the first link listed below to go to Weight Loss Exercise Programs.

Weight Loss Exercise Programs

Alternatively, are you looking for something in particular? You can now FAST-SEARCH our website or the World Wide Web.

from exercise for weight loss, and fat burning exercises, to the lasting natural weight loss homepage