The Best Cardio to Lose Weight and Gain Muscle?

The best cardio to lose weight does not just involve simple running and bicycling, and is more complex than you think. It  is a complete fat loss program that would make you lose fat even after you have completed your routine because it is more than exercise. This is how you would obtain the best workout for fat loss

tuebulence excercise

This statement might sound odd;  “it is honestly possible to lose weight and gain muscle at the same time”, and you actually want to strive to always do this type of training. People often assume that you have to lose weight prior to gaining lean muscle tissue which is associated with regular cardio.

However, this is a myth that needs to be busted so that you are able to reach your fitness and health goals twice as fast; opposed to taking months of long training just to have perform regular cardio without any strength training.

Fat Loss Workout Routines

tt-excerciseHaving different workout routines allows you the ability to burn fat and gain lean muscle mass. You want lean muscle because it uses calories to maintain and grow, which means you are burning calories all day and night without even knowing it.

Fat burning exercise programs nowadays tend to encourage longer run times and other types of extended “regular” cardio vascular training, but what you want is something intense, quick, and produces definite results such as the turbulence training program. If you seek better results and want more from your workout then try these exercises;

  • Hang Cleans
  • Squats
  • Rope Climbing
  • Jumping Rope
  • Kettlebell Swings
  • Pull-Ups

All of these exercises come from various training techniques and can easily be combined into a full blown workout for that day. What you want to do to achieve the best cardio for fat loss is add light weight amounts (if using weights) to perform higher amounts of repetitions, or to perform the exercise for 30-60 seconds continuously.

The choice is yours in how you go about doing your training, but you should always know that workout routines for fat loss need to be consistent, yet changing frequently.

 

Here is an example fat loss workout program routine for you to try. Take no breaks between exercises, and perform all of them for 30 seconds. You will take a 5 minute break after the full go through, then repeat two more times.

  • Kettlebell Squat to Front Raise
  • Hang Cleans
  • Jumping Rope
  • Stair Running
  • Pull-Ups
  • Squats
  • Mountain Climbers
  • Hanging Leg Raises

Burning Fat Requires Effort

The program above is intense and very difficult to finish for probably the first three months of performance, but this is the intention of the fat burning workout plan being brought to you. Push your body to the limits in order to elevate your heart rate efficiently and quickly, which saves you time and gives you more than any type of two hour run would do.

The best cardio to lose weight does not revolve around just running and swimming for long durations for simple reasons. When you start off running it is for about 10 minutes, then you increase to 30, 60, and now 120 minutes of non sense after two months of training.

What should you do? Add more time out of your already busy day, or just perform HIIT for 15-20 minutes? HIIT is high intensity interval training, which has become quite popular and scientifically recommended over regular cardio.

What you actually do is increase and decrease your intensity during workouts through specific intervals. For example, you are performing mountain climbers at a fast pace, then slow it down to 50% of the energy levels you were just exerting, and then adding more energy after a short period. This could also be thought of CrossFit since the only difference is that one is a branded method.

Home Fat Loss Workout Program

The fat loss workout program given previously involves equipment most people will only be able to use at a gym, but you can perform plenty of training from the comfort of your own home. The only difference between weighted training and bodyweight training in terms of resistance is – nothing. The common myth is that bodyweight training does not give you the capability of growing larger lean muscles while burning fat. This is false and should not be advice well taken.

Your body has no idea if you are using a dumbbell or just your own bodyweight.  So for a good fat loss exercise, you have to perform explosive workouts and negative exercises in order to show your body that plenty of resistance is taking place. Explosive exercises would be like doing a pushup where you explode your upper body upwards in order to clap your hands.

Then when you come back down you have to stop your body by contracting muscles. Negative exercise means you are taking longer to perform an exercise. For example dips take about two seconds for each repetition, but negative dips require you to slowly lower yourself then do the same thing pressing your body up, which takes about 8-10 seconds now.

Here is a quick home fat loss workout plan to try out. Again, you will perform each exercise for 30 seconds straight before moving onto the next. No breaks until the end of the circuit!

  • Burpees
  • Squats
  • Lunges
  • Pushups
  • Lying Down Leg Lifts
  • V-Crunches
  • Dips
  • Wall Touches
  • Burpees

Workout Routines to Lose Weight need Food!

Good nutrition is a catalyst for weight loss

Food is your primary energy source and should not be forgotten. Training only makes up for 30% of the reasoning behind muscle gains and weight loss, but dieting takes of the other 70%. Without a healthy diet established your body becomes more prone to injury due to malnutrition.

You need to consume carbs during the morning and after noon hours. Generally one sitting should take place two hours prior to training to allow digestion that converts carbs into energy for your metabolism.

Drink plenty of water as well. The average person should be drinking two ounces of water per pound of your body’s overall weight. Without water your body is unable to function possibly, and training could cause serious health risks due to dehydration.

The best cardio to lose weight and gain lean muscle has to be HIIT opposed to traditional cardio because it places your body under a lot more resistance than running.