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Old 03-16-2012, 11:53 AM   #1
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Join Date: Mar 2012
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Fast Weight Loss Exercises & Tips - Best Cardio/Aerobics Workout & Exercises

Aerobic Exercises are the best Weight Loss Exercises. Cardio exercises are the real secret to lose body fat. Plan a Cardio workout with these tips and melt your Body weight now.

Cardio Exercises are the only ones proven to burn calories at a sustained rate and hence qualify to be the best Weight Loss Exercises ever.

Talk to any world renowned fitness expert or any recent contest winner they will come with the same answer, "Aerobic Exercises are the best Weight Loss Exercises there is".

Then why do they advertise on the contrary. Its because supplement and bogus training equipment companies pay them to act. Have you ever seen models advertising for cars. They never drive them, no hand in creating them but they help sell them. Fitness Industry is very much the same.

Read the last sentence again. Its the Key to Weight Loss Exercises.

Despite this fact millions of people fall for all the non-sense tricks out there. Remember Get Thin fast just like Get rich Quick never works. People waste their 5 precious years and maybe a few thousand dollars and still look they same. They get up only to fall back with another false promise.

May be this was you or may be not. It doesn't matter.

Now is the time for you to change it all. These Weight Loss Exercises are the best there are. But they do take time. Not much, but at least 2-4 weeks to start showing results. Lets Roll.

Aerobic Exercise is the ultimate secret to weight loss. There is a magical2 step formula to lose maximum weight in minimum time.

Step 1 } Lower your calories
Step 2 } Increase the amount of calories you burn.

When it comes to losing fat, exercising is the Big Fish. Dieting without exercising is the major reason why people fail.

What type of Aerobic are the best?

High Intensity Aerobics is the best way to lose Body fat. Period. Case closed.
Its the only way to lose fat permanently. For people with slow metabolisms its very essential to perform regular aerobics with high intensity. Its the only effective way to burn calories and with it burn the stubborn fat.

What duration is the best?

30-45 minutes of High Intensity Cardio is essential to see significant effect. Remember the effort should be continuous. If you are just starting out, you may perform for 20 minutes. But at least 30 minutes is required to burn calories efficiently.

How often should I perform Cardio?

I suggest that you perform cardio at least thrice a week. Its the minimum. If your goal is larger fat loss then as time goes on add a fourth and fifth day as well. Remember keep the intensity high.

What is the best time to do Cardio?

Morning is the best time for Cardio as the carbohydrates are to a minimum at this time.

Another time to perform is after a Weight Training Session as your body has depleted carbs and while cardio will use up body fat for energy. But if you want to do it later in the day just ensure that you do cardio on empty stomach.

What are the best Aerobic/Cardio Exercises?

Jogging, Stair Climbing, Cycling, Brisk walking, treadmill exercises, Ski machines and elliptical exercises are the best cardio exercises. These exercises provide a sustained effect on your body and can be maintained for a certain period of time.

Also the exercise should be gradable and have an option to add resistance. Why? Just as Muscles need Progressive resistance to grow, your cardio respiratory system needs additional resistance to pull it out of comfort zone and produce consistent results.

Human body is constantly trying to perform activities with the least energy expenditure and your heart and lungs are no exception.

Treadmills, Bicycles and Step Aerobics provide these grading benefits and therefore are among the highest rated Weight Loss Exercises.

As time goes on you will perform cardio very easily and the need to add resistance arises. At this time you have to switch over to a treadmill or ski machine. Joining a gym will solve all these problems.

Avoid Sports like golf, football, basketball. These will not provide a sustained effect on your body and will greatly reduce the results. You can keep them as second priority in case you do not have mood and just want to be away from gym someday. But remember Consistency is the Key to reach your Weight Loss Goal.

Aerobics Formula - Fat Burning Heart Rate Zone

Any activity that increases the heart rate into a target zone and maintains it for at least 20 minutes is considered Aerobic { See how recreational sports fail this test }.

220 minus your age =Maximum Heart Rate

Target Zone = 70-80% Maximum.

For example for a 30 year old guy/girl

220 minus 30 = 190 beats/min maximum heart rate.

Target zone = Between 70 % of 190 and 80% of 190

Target Zone = 133 to 152 beats per minute.

How to measure Heart Rate during a Cardio workout?

The Crude Method - Feel your pulse at your wrists for 6 secs and then multiply by 10. Voila you got your Heart Rate.

Standard Method - Heart Rate Monitor will allow you to easily gauge your heart rate.

Also some people use Breathing as a measure. Very inaccurate but works.

How many calories are burned in Cardio sessions?

This depends upon the intensity of exercise, type of exercise and the duration of training. In a treadmill Aerobic exercise about 10-12 calories are burned every minute if performed at high intensity. High Intensity Aerobic exercises burn up to 400 calories per hour. Another good reason to start running I guess.

One Last Tip - Weight Training for Weight Loss

Many people who perform Cardio avoid Weight Training completely. A Grave mistake. I suggest that you add at least 3 times weight training per week to add to the calorie burning effects of Aerobics.

Weight Training and cardio complement each other and work synergistically to help you lose fat. Its the only way to ensure that you do not lose Muscle.

If your aim is not to add Muscle bulk, then just weight train to tone your muscles. But never neglect Weight Training.

Many people commit this mistake but not many people effectively burn fat !!!

Stay Strong~~!!!
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