SIGN IN YOUR ACCOUNT TO HAVE ACCESS TO DIFFERENT FEATURES

CREATE AN ACCOUNT FORGOT YOUR PASSWORD?

FORGOT YOUR DETAILS?

AAH, WAIT, I REMEMBER NOW!

CREATE ACCOUNT

ALREADY HAVE AN ACCOUNT?
leanonmeals@shaw.ca | FAQ
  • My Account
  • SIGN UP
  • LOGIN

  • https://leanonmeals.ca/dating-apps-for-60/
  • spruce grove singles
    • miley cyrus is dating
    • MENU
      • MEALS
      • SOUPS AND CHILIS
      • BREAKFAST
      • SNACKS
    • GIFT CARDS
    • MEAL PREP CONTAINERS
    • NUTRITIONAL INFORMATION
  • ABOUT
    • OUR MISSION
    • OUR GUARANTEE
    • OUR TRANSFORMATION SPECIALIST
    • COMMUNITY
    • REWARDS
  • HELP A FRIEND
  • ARTICLES
    • MOST POPULAR
    • PHYSICAL FITNESS
    • HEALTH & VITALITY
    • PRODUCTIVITY & PERFORMANCE
    • FOOD
  • FAQ
  • CONTACT US
  • No products in cart.
BUY NOW
  • Home
  • ARTICLES
  • Health & Vitality
February 5, 2023

The Best Cardio For Losing Fat

by Team LeanOnMeals / Saturday, 22 October 2016 / Published in Health & Vitality, Physical Fitness
Best Fat Loss Cardio Lean On Meals

Today we are going to break down Cardio for Fat Loss. We are going to break down the Myths and help Steer you in the right direction.

Heres what you need to know…

1. LISS – Low Intensity Steady State Cardio. Can be seen as Yielding the most calories burned coming from “Bodyfat”.  Results in the least amount of Muscle Loss.

2. Moderate intensity steady Cardio – Provides the maximal amount of Overall Fat Oxidation and Overall calories burned.  Can be seen as optimal for overall athletic performance. Results in the greatest amount of Muscle Loss. Overdone it can also increase the stress hormone Cortisol.

3. HIIT – High Intensity Interval Training. Can be seen to increase metabolism for up to 24 hours Post training. Requires the most Intensity for a short period of time. Can be seen to also display minimal amount of Muscle Loss.

Including cardio into your workout regime is an important part when trying to burn fat. However picking one that will optimize the amount of fat not WEIGHT you burn is the tricky part.

Three main types of cardio

1. Low-Intensity Sustained State (LISS) cardio performed for a longer period of time 

Least effective in yielding to the greatest amount of fat lost.

  • From the total amount of calories burned most of it comes from fat.
  • Great low impact activity for the injured.
  • Can be used for recovery purposes, to restrain from overtraining.
  • Provides less stress on joints

Examples of LISS Cardio

  • Walking – Burns Approx. 300-400 Calories per hour
  • Elliptical – Burns Approx. 400-500 Calories per hour
  • Cycling – Burns Approx. 500 Calories per hour

2. Moderate intensity steady cardio

Provides greatest amount of fat oxidation.

  • Great for maximum “weight” loss.
  • Improving fitness and athletic performance.
  • Able to go for longer periods of time, which will burn higher number of calories therefore allowing for greater fat loss

Examples of Moderate Intensity Steady Cardio

  • Swimming- Burns Approx. 600 Calories per hour
  • Walking up hill- Burns Approx. 500 Calories per hour
  • Rowing- Burns Approx. 840 Calories per hour

3. High Intensity cardio performed for a shorter period of time.

Has the Greatest increase in Metabolism, and great if you are in a crunch for time.

  • Will increase metabolic rate
  • Prevent osteoporosis due to its high impact nature
  • Improved endurance and strength
  • Afterburn effect allows body to continue burning fat even After training.

Examples of High Intensity Cardio

  • Jumping rope- Burns Approx. 1000 Calories per hour
  • Running- Burns Approx. 600 Calories per hour
  • HIIT- Burns Approx. 300 Calories per 20 minutes

Benefits of HIIT (High Intensity Interval Training)

Burns enough calories to create a deficit in much less time.

  • Maximum fat burning effect
  • Increased metabolic rate that lasts over 24 hours after training
  • Raising fat burning hormones (epinephrine and norepinephrine)
  • Suppresses Insulin levels

The problem with HIIT is at that intensity greater amounts of amino acids are broken down and used as energy, which causes muscle loss. This is why HIIT sessions should be kept short, which in return help retain muscle.

Keeping sessions to 15-20 min a few times a week will get you lean and help retain muscle.

Which type of cardio is the most effective in terms of maximum fat loss?

Our conclusion is that both HIIT – High Intensity Interval Training and LISS Low Intensity Steady State cardio combined is the best strategy to optimize fat loss.

Combining HIIT and LISS cardio together turns out to be the most effective in burning the greatest amount of fat.

Since HIIT can only be performed few times a week or it’s counterproductive and most people need more than 3 cardio sessions a week to burn the excess fat and that’s where low intensity steady state cardio comes in. To ensure enough cardio is being performed every week to burn the maximum amount of fat.

 

 

References

Wilson, C. (2011). The Cardio Question: What Type Of Cardio Is Best For Fat Loss. Retrieved from https://www.muscleandstrength.com/

Robson, D. (2016, August 29). Which Cardio Methods Melt Fat The Fastest? Retrieved from http://www.bodybuilding.com/

 

 

  • Tweet
Tagged under: Cardio, Fat Loss, Fitness Goals, Healthy Lifestyle

About Team LeanOnMeals

The Minds at Lean On Meals Working together to put together content that is beneficial to the Quality of your life and Health!

What you can read next

Losing Weight is SIMPLE! Here’s how.
Why Some People Can Never Lose Weight
Getting started with crossfit
10 Things to Keep in Mind Before Getting Started with Crossfit.

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

LEAN ON MEALS


VIEW MENU



Categories

  • Food
  • Health & Vitality
  • Most Popular
  • Physical Fitness
  • Productivity & Performance

Recent Posts

  • Why Weight Training Is So Effective For Getting Rid Of Stubborn Fat!

    Why Does Gaining Muscle Aid in Fat Loss? If You...
  • Meal Prepping is THE most Effective and Easiest Way To Lose Weight!

    Meal prepping is one of the most effective ways...
  • Losing Weight is SIMPLE! Here’s how.

    Losing weight is all about eating less than you...
  • 3 Reasons You’re Not Losing Weight

    Find out the 3 main reasons why you're not Losi...
  • How to Burn Belly Fat Quickly and Naturally

    Are you losing weight but not happy with how yo...

Whether you’re an athlete, an entrepreneur, a student, or a busy professional, Lean On Meals will always have your back. Save time and money leaning on our meals!


  • Why Weight Training Is So Effective For Getting Rid Of Stubborn Fat!
  • Meal Prepping is THE most Effective and Easiest Way To Lose Weight!
  • 3 Reasons You’re Not Losing Weight
  • HOME
  • OUR MISSION
  • HELP A FRIEND
  • REVIEWS
  • CONTACT US


  • GET SOCIAL

© 2018 - Lean on Meals - All Rights Reserved. Website built by Lean on Meals - Terms & Conditions

TOP