The best cardio for a weight loss plateau
Best Cardio for Weight Loss PLATEAU (Proven) – Fat Loss Cardio Workout to Lose Belly Fat
Why do people start off 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? Not only does it slow down but for many people it stops altogether, 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 breaking a plateau. However, if you have been weight training correctly and following a proper diet plan, this post will drastically help you if you find yourself stuck. Okay, let’s start with the purpose first. What is the purpose of cardiovascular exercise in relation to fat loss?
Sure, it helps your 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 more calories in the same amount of time and possibly even continues 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 the number of calories you burn in your cardio training. 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.
In order to know what is the best cardio for a weight loss plateau, the second factor is are you sitting or standing? Now, I’m not saying that riding a bike can’t be an effective form of cardio, 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 have 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 boils 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 lower intensity, longer duration workout. And again, energy is calories, this is what is often referred to as the after burn effect. So these are the three factors that we want to strive for.
We want a high-intensity, multi-joint cardio workout that can be done 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 cardio exercise…jogging. Based on our principles, jogging really only targets the hip joint and 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 steady jog that I see people doing in the park and in the 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 have to spend quite a bit of time.
When we compare jogging to an activity like swimming or hitting 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 on 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 amount of calories you would burn hitting a heavy bag. In fact, to get close to the number of calories burned from running, you’d have to do some intense sparring.
Again, though, with boxing, if you’re standing there playing cake in the bag, then you probably would have been better off going for a run. The same goes for swimming, if you’re just floating around in the pool, you’re wasting your time and this goes for everything, including things you’d assume are really strenuous like wrestling, playing hockey, soccer or basketball.
If you are 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 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 that you won’t find any better cardio exercise for a weight loss plateau.
Now, this doesn’t just apply 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 aren’t set in stone so if you have to take a longer rest interval then you can totally do that 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 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 court will be going to get involved in the movement. Whereas if you’re just sitting around playing, your intensity is at a low level and, furthermore, 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 increase it. You can increase speed, decrease stability, add environmental factors like hills, which you can actually add to a treadmill in the form of incline as well. You should also strive for multi-joint training because those workouts will generally automatically increase in intensity, and unless you plan on doing a seated activity at a very high intensity, you’re probably best off sticking to the intense cardio workouts that can be used. stand up That’s it guys, I really hope this post helped you learn more about how you can change your diet and schedule your weight training and cardio.