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How Much Cardio Should You Do To Lose Belly Fat? (4 Step Plan)

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Rating: 4.0; Vote: 1

Wondering how much cardio is needed to burn belly fat? Well, youre in the right place. Were going to talk all about cardio, and more specifically how you can use it to get rid of belly fat. The truth is, most people seeking burn belly fat approach their cardio routines the wrong way and fail to account for the various metabolic adaptations we experience. The good news though is by Implementing the right cardio plan, you will be able to break through any plateaus you encounter to the point where youre able to lose belly fat. Before that, lets first take a look at the problems we face when it comes to cardio and belly fat loss. One of the major limitations with cardio for fat loss is that as we lose weight and improve our fitness levels, our body compensates by trying to burn less calories throughout the day. Thats obviously bad news if you want to burn belly fat. And is also why your cardio plan needs to be designed and actually progressed overtime such that it accounts for this. But, at the same time, you dont want to do too much too soon. So, how exactly do we account for those factors? Well, we can do so with a 4-step plan that when combined with a calorie deficit from your diet, will help you lean down and eventually get rid of belly fat. The first thing we need to do here is establish a small amount of cardio to get you in the habit of moving and adhering to a cardio plan that we can then progress. What Id recommend is just 10 minutes of incline walking every single day. You can swap this for light cycling or any low intensity, low impact cardio modality. In step 2, we want to then very gradually start increasing the duration and/or difficulty of our cardio sessions. But again, the key here though is that youre simply increasing your cardio very gradually overtime to enable you to break through any plateaus you encounter so you lose belly fat successfully. That said, the extent to which you do so though will vary individually and depend on your lifestyle. As you apply the above 3 steps, you need to ensure that youre not then compensating outside of these cardio sessions. So, to avoid this possible compensation from impeding your belly fat loss, you need to control and monitor 3 variables. First, your step count. Second, you need to be adhering to a regular weightlifting routine. And lastly, you need to monitor and control your calorie intake and ensure that youre still adhering to a calorie deficit. Now the last step here has to do with maintaining your new physique. Find a routine or hobby that you can now stick to that'll enable you to maintain your new bodyweight and physique with ease. Heres a summary of what Ive covered on how much cardio is needed to burn belly fat: Step 1 (Baseline): Start at a low baseline level of cardio. Step 2 (Increase): In gradual increments, increase the duration/difficulty of your weekly cardio sessions every time you reach a plateau. Step 3 (Control): Control all other variables and keep them consistent (weights routine, daily steps, calorie intake) to avoid compensating for your cardio sessions. Step 4 (Maintain): After youve successfully stripped off the belly fat, find a routine thatll enable you to maintain your new bodyweight and physique. Just keep in mind that you need to be pairing your cardio routine with a regular weightlifting routine and a solid nutrition plan, as these will both help speed up the process and ensure that you dont just end up skinny fat by the end of your fat loss journey. And for a step by step plan that shows you exactly how to do this by optimizing your workouts, nutrition, and cardio plan for you such that you can lean down as efficiently as possible with science, just like countless of our members have done with their Built With Science programs, then simply take the analysis quiz below to discover which specific program is best for your body and where its currently at: The scientific contents of this video have been proof-read and verified by published researcher Dr. K Rayani, PhD in Biomedical Physiology and Kinesiology : soundcloud. com/lakeyinspired CARDIO ADAPTATION file: ///Users/jeremyethier/Downloads/Role-of-NEAT-in-Human-Obesity-CvL2014. pdf MODEL OF ENERGY EXPENDITURE
Date: 2022-01-03

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Comments and reviews: 10

Ansett76
Everyone has a different metabolism. What works for one, wont necessarily work for another. A blanket approach to weight loss while helpful isnt always the best and this is probably why a lot give up after no or little result.
For me personally, its whatever I put in has to be worked off and then some to loose the weight or Ill just stay the same. Know that a treat like a Mars bar will take an hour almost of jogging to work off. Depressing fact lol.
Avoid processed foods, refined sugars and definitely the powdered potions and pills. Replace the bad foods with nutrient rich more natural foods. Nothing out of a jar or pre made. Remember the calories you put in will be stored as fat if its not worked off. Avoid high calories foods or moderate the intake of them. A prime example is nuts and some fruits, while healthy they pack a huge amount of calories.
Every couple of weeks have a dinner out, eat that junk food in moderation but get back on track.
You will find your body craving the healthier options after a while, the junk food will make you feel lethargic and basically like crap once your body adjusts.
Even then its still easy to fall off that wagon, its just not as easy to get back to healthy eating and exercise.
Just my own experience anyways.
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Eddie
I know a lot about lifting weights I just do I've been lifting weights for 4 years. I know for a fact if you eat healthy and you exercise three to four times a week you will lose the fat off the belly I already know that. That's the science that's the biology behind all that a fact is a fact and that's what that is. I mean if you cut all the fat off and eat clean it will go away cuz you're not eating any fat. But if you eat burgers and fries all the time that's a problem. What happens is with someone gets obese their belly just keeps getting bigger and bigger because that's where the fat is stored in the body. But if you eliminate all that need healthy fats and do everything you're supposed to do and the weight room and and working out and dieting it will take care of itself your belly will be flat that's a fact
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Tej
Lately I do an hour of weight lifting and an hour of cardio after early in the morning. It also helps that I work as a package handler at a FedEx warehouse and I feel that I burn a lot of calories already from that as well. Its helped me lose 8 pounds so far this month and I hope to keep losing more. This video helped a lot!
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Takashi
My occupation required me to actively move and stand for 8 hours every day. (Chef) And constant needing to use my dominant side to work out thus when I'm starting to do lifting, LAT, I am struggling a lot on my other less dominant side. I went to gym after work at 12am depending on the day.
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Diamond
the cardio making you hungrier is so true. i ran track in 7th and 8th grade and it would make me soooo hungry. like i could eat practically a whole pizza and im only 51 so i was pretty small at this time. then i quit and pretty much ballooned from eating the same but not exercising as much.
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Miguel
HEY YALL. I go running everyday, sometimes for 40 minutos and others for and hour. It depends how much time and energy I have. The thing Is I do It 5 days per week and have had AMAZING resulta. Inhace lost so much weught. NOTE: I USE CLOTHES THATS HELPS ME SWET A LOT.
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Maryam
Thank you so much for the video. I am looking for motivation to get up and get into a routine. You made it seem so much easier to do so. Will start with 10 minutes on the Ellipitical from tomorrow!
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E-BIKE
question you say about the slowdown and increasing level of workout i also ride mtb and emtb so with that combo in to workout would that also help as it is also real hilly where i live
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Sam
Definitely gonna start doing more cardio because Ive noticed that Im gaining weight instead of loosing since I slowed down on cardio and focused more on gaining muscle
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Daniel
If you are doing 40 min of cardio a day where does that leave room for weight training? Would you just stick to 10-15min and also do weight training for 45min?
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