The world has literally gone crazy: everyone wants to lose weight. Men, women and even teenagers. Folds of fat on the stomach with a thickness of even one centimeter are perceived as something ugly. Only a perfectly flat stomach is considered beautiful. If you see cubes under a thin fold of skin - even better, today such a figure is considered the standard of beauty. It is just extremely difficult to achieve such an effect. Cardio training at home for burning fat is capable of literally reducing the subcutaneous fat layer literally before our eyes. For a week of regular and proper training, it takes about 1 cm in waist volume.
Classification of cardio training
Any training process can be attributed to two categories:
- power sports (those in which strength endurance is required - the whole body experiences stress, especially muscle tissue);
- athletics (the same cardio for burning fat) in which speed is important - the whole body also trains, but to a greater extent the cardiovascular system.
Why does fat burning occur during athletics? The fact is that when the pulse accelerates to certain values, the process of thermogenesis starts. The pulse rises, the body temperature rises a little (by a tenth of a degree) - this is already enough for the body to start using reserves of subcutaneous fat as fuel.
Depending on the pace of the cardio training movements, there can be:
- Aerobic - average pace, heart rate ranges from 90 to 120 beats per minute, sports equipment (dumbbells, barbell and other weighting materials are not used).
- Anaerobic - an average pace, dumbbells and equipment are used to perform weightlifting exercises. This is the famous and now popular cross-fit. Training takes place at a very fast pace, the pulse is in the zone from 110 to 130 beats per minute.
- Interval cardio is characterized by the highest intensity of exercises that are performed in a certain time interval - for example, five minutes of activity and five minutes of rest (or a change of activity to low).
Each of these three varieties can be equally effective for fat burning. The main condition for success is the perseverance of the athlete in achieving his goal. Cardio training for burning fat in the gym or at home is the best solution to get rid of the contents of subcutaneous fat.
Interval Cardio Classification
This species has been recognized as the most effective for getting rid of fat. You can do it at home and in the gym. It doesn’t matter - running, jumping or doing cross-fit exercises. The main thing is to adhere to the principles of interval training. It must be strictly subordinate to certain time intervals.
- HIIT (HIIT) - is training with the highest possible intensity. Each exercise should be performed to the limit of one's strength, then take a short break and proceed to the next session. Training is divided into several blocks, each of which alternates the speed and intensity of the exercises.
- NIT (LIT) is an ordinary aerobics. This includes treadmill, stepper or ellipsoid classes . Much less effective for fat burning, unlike the previous type of exercise.
HIIT is the most effective cardio workout for burning fat at home. You can also practice in the gym, changing the speed and incline on the treadmill. The main thing is to arrange time intervals with alternating the maximum possible activity and rest. Allows you to burn more kcal in a short period of time.
HIIT is a short but explosive session, giving a big load on the joints. Performing the exercises will be quite difficult. If there is a history of problems with joints, tendons, spine - you should consult a sports doctor.
Differences in the process of fat burning in men and women
This question interests many. It has long been noticed that women are more prone to a set of adipose tissue. While men with similar ease gain muscle tissue. The most obvious answer is the difference in hormonal levels. Female sex hormones contribute to the accumulation of water, which already makes the body puffy and "plump." Progesterone contributes to the accumulation of adipose tissue below the navel, this protects the uterus during possible pregnancy of the unborn child from possible injuries. Men do not have such processes, they simply do not secrete either estrogen or progesterone. Therefore, fat depots are not formed.
Why, then, are there so many men of different ages with an “abdomen”? The answer is one: malnutrition, bad habits and lack of physical activity. For example, the abuse of beer leads to the release of female sex hormones. They are formed under the influence of malt and other beer components. That is why the people have a saying about "beer belly" in men.
It is much easier for the stronger sex to get rid of the fat layer than for women. It is enough to simply give up beer and harmful foods and perform cardio exercises daily to burn fat. In order to gain a dream figure, women most often have to either take special pharmacological preparations for athletes that burn subcutaneous fat, or cut carbohydrates in the diet almost to zero.
Cardio Training Rules
Some overweight people force themselves to exercise, and this brings them negative emotions. Most of all, they are upset because the desired weight loss has not been achieved. It’s a paradox, but in some cases women and men even add a couple of extra kilos.
Follow the rules for performing cardio workouts for burning fat for men and women (they are the same, regardless of gender):
- Keep track of the pulse. If he does not go beyond the zone of 100 beats per minute, most likely the body will not switch to fat as a fuel source. In order to regulate the number of heartbeats per minute, you need to purchase a wristband. You can order it from online stores, there are many inexpensive models from three hundred rubles and above.
- During cardio training for burning fat (in the gym or at home - it does not matter) a lot of sweat is released. Losing fluid for the body is unnecessary stress. To avoid it, you should drink as much liquid as you want. It is advisable to use for this purpose either a professional sports power engineer or clean water. It is forbidden to drink sweet carbonated drinks.
- The endurance of women is less during premenstrual syndrome, menopause, menstruation. It should take into account the characteristics of the hormonal background and avoid serious stress during this period.
- If not so long ago a person experienced a surgical intervention or illness, cardio workouts for burning fat at home should be postponed until complete recovery.
- Before starting the workout, be sure to do a warm-up, after - a hitch. This is necessary in order to avoid joint injuries. The warm-up takes about five to seven minutes and includes swinging arms and legs, light stretching and joint gymnastics. If there are diseases of the spine, cartilage or joints, you should give a warm-up for about ten to fifteen minutes.
- An important rule that guarantees the success of getting rid of the subcutaneous fat layer is nutrition. A person can never lose weight until he revises his diet. Cardio workouts speed up the process of fat burning, but without changing the diet, they will be completely useless.
How much time do cardio and should I eat before training?
There is an opinion that to start the process of fat burning it makes no sense to engage in less than forty minutes. In fact, in some cases, even twenty minutes is enough, provided that a warm-up has been carried out and the exercises are performed in an interval mode with a heart rate of at least 100 beats per minute.
Do I need to eat before cardio workout at home to burn fat? This question excites many losing weight people, and there is no definite answer to it. When doing a workout, the stores of glycogen from the liver that were there as a result of eating (primarily carbohydrates) are consumed first. When glycogen comes to an end (this occurs on average in twenty to thirty minutes, depending on the intensity of the training), the reserves from the fat depot go to the “fuel”.
Fats can be a great source of energy. It is with this process that the benefit and high efficiency of performing cardio for fasting fat burning is associated. When a person is hungry, there are no glycogen stores in the liver. As a result, energy is immediately taken from subcutaneous fat.
How much can you lose weight after regular cardio workouts?
The answer to this question depends on the individual characteristics of each overweight person. The ratio of muscle tissue to fat is important. The more muscle, the faster fat burning will occur.
The principles for the fastest possible loss of excess weight when performing cardio exercises for burning fat at home or in the gym:
- monitor nutrition, even after exhausting workouts, fat will not go away without changing nutrition;
- drink at least two liters of clean water per day;
- completely abandon simple carbohydrates;
- combine cardio with strength exercises;
- refuse to drink alcohol (they are simple carbohydrates in their pure form);
- monitor a sufficient amount of protein in the diet - at least 1.5 grams per 1 kg of athlete's weight.
What to choose: aerobics in the hall or at home?
This is not a matter of principle. Cardio at home to burn fat is equally effective. Group exercises in the gym are preferred mainly by women, since a pre-paid subscription involves a meticulous approach to attending classes. In some cases, this motivates an overweight person - it’s a pity to lose money.
Homework will require sneakers, a heart rate monitor, and motivation. You can arrange jogging in the morning, or you can do it right in the room using modern programs from the best world trainers via the Internet. The main condition is not to miss classes and not to be lazy.
Cardio programs for burning fat for women and men at home imply the presence of about twenty square meters of free space, sneakers with soft soles (preferably special, athletics) and an hour of free time per day.
The best video programs for doing workouts at home
There are a lot of them. Hundreds of thousands of people around the world are losing weight in front of a computer monitor, spreading exercise mats and shoe sneakers.
Here is a list of the most effective fat burning cardio training programs:
- “Burn fat, speed up metabolism” with Gillian Michaels is an interval training, which will not only get rid of the fat layer, but also pump up the main muscles of the body.
- “Insanity” with Sean Ti - a two-month training session. This is a very complex program that involves a professional approach and doing exercises every day. Those who went through Insanity to the end were able to completely change their body.
- "How to achieve excellence" with Cindy Crawford - a universal program that does not apply to interval training. Nevertheless, it will be useful for beginners and people who can not boast of having good stamina.
How to run on your own to lose weight?
Running in the morning is one of the easiest cardio loads available to everyone. Only athletics are needed (so as not to damage the ankle) and a desire for physical activity. You should run on an empty stomach, but you can also after a light protein breakfast.
Before starting a jog, you should perform a light warm-up: sipping, push-ups, lunges, swing arms and legs. Then pick up the pace at first by jogging, then switch to fast running. In parallel, monitor breathing: try to keep it measured, take deep breaths and exhalations. In parallel, monitor breathing: try to keep it measured, take deep breaths and exhalations. If the athlete has the technique of diaphragmatic breathing - it's time to try it out with a quick run. Saturation of cells with oxygen at the time of loading helps to avoid hypoxia.
You can make a simple run interval. To do this, you should run for three minutes at the limit of your strength, then as much as a jog, then again and again alternate such repetitions. It is better for men to choose a high-interval cardio for burning fat: it will allow you to get rid of adipose tissue, while preserving muscle.
How should I eat in parallel with cardio workouts?
No wonder all experienced coaches love the saying "a flat stomach can only be achieved in the kitchen." This statement implies that without proper nutrition and restriction of carbohydrates in the diet, it is impossible to achieve high-quality fat burning. It is necessary to cut the proportion of carbohydrates to 2-3 grams per 1 kg of athlete's weight. Carbohydrates - this is the fuel that the body uses during physical activity. And it was they who first settled on the waist in the form of a "life buoy" of fat in the absence of physical activity.
What foods should be completely excluded from the diet when losing weight:
- bakery products from white flour, yeast and puff pastry;
- sweets of factory and self-made;
- granulated sugar (can be replaced with erythritol sweetener);
- pizza and other fast food;
- lard, smoked meats, canned food and other products with animal fat;
- any fried foods;
- all fruits except bananas and apples (berries are also allowed - strawberries, blueberries, raspberries, blueberries, gooseberries, watermelon);
- any alcoholic drinks.
It is very important to monitor the adequate intake of protein. It is a building material for muscle tissue. And even if you manage to lose weight very much, without the presence of a muscle corset it will look anorexic and unattractive. Therefore, protein should be eaten: turkey, eggs, chicken, veal, fish, dairy products will help preserve muscle tissue.