Best Cardio for Weight Loss PLATEAU (Proven) – Fat Loss Cardio Workout to Lose Belly Fat
Why do people start losing pound after pound and burn a ton of fat, but then it’s like their body adapts and all that fat loss slows down? It not only slows down but for many people it stops completely, this is known as a plateau and in today’s video I want to talk about the best cardio exercise for a weight loss plateau.
First I want to make it clear that cardiovascular exercise is not always the solution to overcome a plateau. However, if you have been weight training correctly and following a proper diet plan, then this post will help you drastically if you find yourself stuck. Ok, let’s start with the purpose first. What is the purpose of cardiovascular exercise in relation to fat loss?
Sure it supports the entire cardiovascular and respiratory system, which is great for your health, but when it comes to fat loss, cardio is primarily used to create a larger caloric deficit. I think we can all agree that if we can burn twice as many calories from one cardio exercise compared to another that burns the most calories in the same amount of time and possibly even continue to burn calories after we’re done, that would be be the best cardio for a weight loss plateau.
So now the question is what factors affect how many calories you burn in your cardio workout. I am going to list them and they are not in any order. The first is how many joints you have involved in the movement. Now this is not based on my opinion, the study shows that multi-joint training will burn more calories than, say, concentrating on a single joint.
To know what is the best cardio for a weight loss plateau, the second factor is are you sitting or are you standing? Now, I’m not saying that riding a bike can’t be an effective form of cardiovascular exercise, but again, this is a fact, you’ll automatically burn fewer calories when sitting than standing.
Of course, this is without taking intensity into account, which is the third and most important factor. Intensity So how intense are your cardio workouts? You’ve probably heard of HIIT training. It stands for high intensity interval training and is known to burn much more calories in less time. I want you to understand how and why this happens. It all comes down to one main difference between HIIT and steady state cardio training and that is intensity.
By working harder for even a shorter period of time, you’ll end up burning more calories than many people who don’t work as hard for longer. Also, in general, the recovery process will require much more energy from a higher intensity workout than from a longer duration, lower intensity workout. And again, energy is calories, this is what is often referred to as the afterburn effect. So these are the three factors that we want to strive to have.
We want a high-intensity, multi-joint cardio workout that can be performed on our feet to burn maximum calories and ultimately lead to maximum fat loss. Now, with these principles in mind, we want to find out what is the best cardio for a weight loss plateau.
Let’s start with the most common type of cardiovascular exercise… jogging. By our principles, jogging really only targets the hip joint and the knee joint, so I wouldn’t exactly call it multi-joint training. Of course, this is totally different from running, in a sprint your whole body is involved in the movement, but just for this example, let’s talk about that constant jog I see people do in the park and gym all the time.
It’s done on our feet, so it’s a step in the right direction; however, the intensity required for jogging is quite low, so you will need to spend quite a bit of time.
When we compare jogging to an activity like swimming or punching a punching bag, which is not only a multi-joint exercise, but also incorporates aerobic and anaerobic systems, and boxing is also typically done at high intensity doing rounds or intervals where you throw in some breaks. This is one of the best cardio exercises for a weight loss plateau.
When you compare that to jogging, interval-type boxing training is going to burn a lot more calories. Now when we compare boxing to running, which is a more intense form of jogging or especially running, with running you can destroy the number of calories you would burn by hitting a heavy bag. In fact, to get anywhere near the number of calories burned running, you’d have to do an intense bout.
Again, though, with boxing, if you’re standing there playing pie in the bag, then it probably would have been better to go for a run. The same goes for swimming, if you’re just floating in the pool you’re wasting your time and this goes for everything including things you’d assume to be really strenuous like wrestling, playing hockey, football or basketball.
If you’re just playing, it would have been better to jog. This points to the fact that the true most important factor of the three is intensity. The best way to set up your cardio exercises for maximum intensity is to set an interval. Intervals can range from 15 seconds to five minutes, and the rest interval will generally range from 30 seconds to 90 seconds.
So a very simple example would be running for 60 seconds and then resting for 60 seconds. Repeat that 10 times and as long as you put your maximum effort into each of those sprints, I promise you’re not going to find any better cardio for a weight loss plateau.
Now, this does not apply exclusively to running. If you want to do the stair climber I think that’s a great idea, it’s a great cardio machine and I also think you can get a much better workout on the stair climber by setting up intervals. Maybe a minute of a more aggressive pace and then 30 seconds of a slower pace. This is also one of the best cardio exercises for a weight loss plateau. And again guys these intervals are not set in stone so if you have to take a longer rest interval then you totally can just keep in mind the point is progression and even though we’re not lifting weights with cardio, our way of progression would be to increase the work intervals and decrease the rest intervals while maintaining a high intensity.
Again, this same type of training can be applied to swimming, wrestling, boxing, cycling, rowing. The amazing thing is that the intensity and the number of joints that you work will go hand in hand, so just by increasing the intensity on the rowing machine you will start to incorporate a lot more of your core and spinal muscles and your entire cut will going to get involved in the movement. Whereas if you’re just sitting down playing your intensity is at a low level and also you’re probably only working your upper back and arms.
Again, to recap, intensity is king and there are a couple of ways you can ramp it up. You can increase speed, decrease stability, add environmental factors like hills, which you can actually add to a treadmill as an incline as well. You’ll also want to strive for a multi-joint workout because those workouts will usually automatically increase the intensity, and unless you plan to do a very high-intensity seated activity, you’re most likely better off sticking to the intense cardio workouts that can be done. standing. That’s all guys, I really hope this post has helped you learn more about how you can change your diet and schedule your weight training and cardio.