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Some say you need to be doing it every single day. Short answer — absolutely none. Am I recommending that you do zero cardio to lose weight? However, from a strictly physiological standpoint, cardiovascular training is not required at all to lose weight. Try not eating anything for a week while you are completely sedentary.
Obviously, in time, you will wilt to nothing. We are trying to spare muscle tissue or build some while we drop our body fat. Sometimes that means we lose weight, but sometimes that means our weight stays the same while our body composition changes. However, there are a few guidelines I like to follow that I think are good catch-alls for most people. Remember, part of living a health and fitness lifestyle means being active.
Get up and move around. Cardio is short for cardiovascular training. If you are pushing yourself hard during your workouts, additional cardio like running or biking is not always necessary. Doing squats with sets of 10 will leave you winded similar to the feeling of doing a sprint. Your body is going how much weight do you lose on 24 day challenge get the cardiovascular benefits.
As muscle is more metabolically active than fat, I believe this formula is much more accurate. Next, take that number and convert it to kg. Eating below your BMR is a sure way to lose muscle and stall your weight loss. I recommend that you do the least amount that is necessary to reach both your performance goals AND your body composition goals. If you have goals to improve your cardiovascular fitness, or to have a faster 5k time, your training is going to need to reflect that.
Whatever your goals, be efficient with it. The reasons are several-fold: Whether you need an additional calories, calories, or more worth of cardio calories depends on the factors outlined above. Whatever amount you choose to do, just make sure cardio is working for you and not against you.
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I eat below my BMR just to maintain my weight! I weighed 60 kilos and how much weight do you lose on 24 day challenge eating kcals and my weight shot up. I exercise 5 times a week doing cardio and one yoga session, I weigh and measure everything I eat and even count the calories for things like steamed vegetables, celery and chewing gum. If maintains my weight and gains me weight and fairly quickly! Which leads me to point 3 — do you know your body fat percentage?
Did you even gain any fat? Lilia October 22, at am Great article! Nowadays people are so confused about cardio thinking that cardio is the answer to their weight loss. Your article is very clear and to the point. Coach Calorie October 22, at am Thanks Lilia. Cardio is not the be-all-end-all for weight loss, but it definitely has its place in a fitness program.
Tiffany Brooks October 22, at am. P October 22, at am Great article! Ideally I should be a stone lighter but so far it has taken me nearly 3 years to lose half a stone to now with another stone to go! Dianne October 22, at am I struggle with my eating habits horribly. There are three generations of women in my house each of us have a different view of nutritional eating. My Mom wants foods that have some sort of sauce or are fried, with few veggies.
I just want veggies and some form of protein. The stress of it all has tilted my weight goals. I need to move to the Hymalayas. Coach Calorie October 22, at am Maybe you could do what we do in our house with our dinners since the kids eat something different. We cook the main meat so that every will like it. Then, we create a different side for both us and the kids. Coach Calorie October 22, at am Henry, do you know what your lean body mass is?
Knowing your body fat percentage will help determine what your ideal weight should be based on how much muscle you have.
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