How to do Cardio for Fat Loss

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Filmed by Ovidiu Gramesc: http://ovidiugramesc.ro/

Useful articles on Cardio:
http://www.thinkeatlift.com/cardio-fo…
https://kinobody.com/workouts-and-exe…
http://strengtheory.com/cardio-and-li…
http://strengtheory.com/practical-con…
http://www.muscleforlife.com/how-much…

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ThatKidGoran – https://soundcloud.com/goran-novakovic-4
Styles of Beyond – Nine Thou (Superstars Remix)

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Transcript:
If you’re doing cardio for fat loss, you should only concern yourself with how many calories you burn. The type of cardio you do, really doesn’t matter.

There’s a huge debate going on online about whether High Intensity Interval Training or Low Intensity cardio burns more fat. In my opinion this is a useless argument. Even if one type of exercise burns more fat than another while you’re doing it, the amount of fat you lose is still almost entirely dependent on the calorie deficit. Our body is very smart. If you burn more fat during exercise, you’ll burn more glucose at rest and vice versa.

I think the real argument actually is which type of cardio burns more calories per minute. In that case, yes, higher intensity always wins.

Anything that is high intensity, of course burns more calories than it’s lower intensity version. But that doesn’t make it superior for fat loss. What you burn in half an hour of crazy cardio, you can burn in one hour of brisk walking.

If your goal is fat loss there is no need to be doing highly technical cardio like sprints.

Man you can clearly tell I don’t do any running. Look how awful my form is. What the hell am I looking after airplanes? Airplanes

Anyway let’s go back to the video.

So as I was saying, only concern yourself with burning calories. Here’s what you can do as cardio:

Walking
This is what I personally do. I make an effort to walk around 7000 steps per day. For each kilometer you walk you burn as many calories as your bodyweight in kilograms
Running
Running burns just as many calories as walking per distance but you do it in less time. You can run 2-3 hours a week as your cardio. If you’re a strength athlete just know that running is a type of cardio that produces pretty high muscle damage because your legs repeatedly hit the ground. This interferes with recovery so it’s harder to fit between leg training sessions.
Swimming
Swimming is awesome. It involves your whole body and it’s a type of cardio that trains the upper body more than the lower body.
Sprints
Do 5-10 sprints twice a week
High Intensity Interval Training on a Bike
High Intensity Interval Training on a Bike is probably the the best type of cardio you can do indoors. You can do this setup 2-3 times a week.
Others
There are hundreds other options, really. You can mountain bike, jump rope, play sports, hike, shadow box, dance, whatever you want. Remember you’re doing it just as a means to burn energy.

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