Cardio Training

Make no mistake, you need to burn body fat more than you need to lose weight. Protect your health. Excess body fat poses a threat to your good health.

Body fat doesn't discriminate...you can be big, little, muscular or skinny and still have too much body fat. Belly fat, in particular, has been shown to contribute to diseases such as cancer. You can even be normal weight obese.

The Body Fat and Overweight Problem


Absent medical conditions, the primary reason any person has a body fat and overweight problem is due to consistent daily caloric surpluses. Simply, you have been eating more calories than you burn on most days---for too long. That's pretty simple but that's pretty much all there is too it.....

How Do You Fix Your Body Fat and Overweight Problem?

1. DO NOT use starvation diets as a long-term solution to your body fat problem! This will lead to yo-yo weight loss and even more weight gain. You will regain weight quickly once you begin to eat properly again.

Advertisements such as "lose 30 pounds in 20 days," sends a message that has a short-term solution to your body fat and overweight problem. Weight lost that quickly, without regular exercise, will be mainly lost muscle mass and water instead of fat mass (this will slow down your metabolism).

Too many quick weight loss programs leads to a host of other problems including: a weaker immune system, hormonal imbalances, loss of lean mass, increased body fat, decreased energy levels and disrupted sleep patterns.

Eat right--meaning whole, natural foods with quality calories. Whole, natural foods have one ingredient, such as fresh fruits and vegetables. And, they are many times nutritional and low-calorie.

Severely restrict foods like sodas, donuts, candy, sugars, bagged foods, boxed foods, fast foods, etc. Base your daily calorie intake on your basal metabolic rate, daily activity and goals. This way, you won't eat too much or too little.

Drink mainly water and unsweetened drinks like green tea.

In short, don't go on a diet, change your eating habits to healthy and nutritious.

2. During workouts, concentrate on strength exercises that work large muscle groups. Exercises like the bench press, lunges, squats, shoulder press, rows and planks all fit the bill. This will help you burn more fat. Do strength workouts 3 days a week.

Vary your workouts to keep your body guessing. Your body will adapt to the same workouts. When this happens, you need to vary your workout routines and intensity.

Do different lifts for the different body parts, such as substituting bench presses with stability ball dumbbell presses or doing step-ups and lunges instead of squats. A shorter, more intense 30-minute full-body circuit weight workout will work better than a 1 hour weight workout when you are trying to burn body fat.

Do full-body circuit strength training, whether lifting heavy or light (including bodyweight exercises). Also, add full body core exercises to your workouts.

3. Speed up your cardio with 20-minute interval sessions (2-3 times a week).
Use intervals for cardio and you will burn fat faster and start to see your body lean out sooner. High intensity interval training (HIIT) is a proven effective fat-burning cardio exercise method.

Also, HIIT is the best way to burn fat, while saving muscle mass, in the shortest amount of time. This type of cardio will also give you superior heart health compared to long, steady-state cardio.

Too many long, traditional 1 hour cardio sessions can have a negative impact on hunger and stress hormones which can cause increased appetite and cravings for sugary and other fatty foods.

Apply these 3 tips consistently over time and you will fix your body fat and overweight problem for good!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
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