Many coaches will tell you to lose weight you need to increase your cardio. But which, how much, and for how long? Ultimately, is there the best cardio for fat loss? Two fitness coaches decided to go deep into the question.
Physique coach and founder of Pro Physique website Paul Revelia, who is an expert at steady-state cardio to aid fat loss, and strength and conditioning coach Stephen Beaugrand got together to explain what is the best cardio for fat loss.
Unfortunately, the answer is “it depends.”
Best Cardio for Fat Loss
Firstly, the coaches defined what is low-intensity (LISS), moderate-intensity (MISS) and high-intensity (HIIT) cardio which, generally speaking, is aligned with how demanding a workout is for your lungs and heart.
- LISS – cardio you can do for hours, that is not difficult for recovery
- MISS – a bit more than the light intensity, a workout in which you can still hold a conversation with someone next to you while performing the exercise
- HIIT – all-out intensity, followed by periods of either moderate or lower intensity depending on how you are structuring (15 to 20 seconds tops of an interval)
Related: Learn How To Lose Fat Faster
Later, the coaches divided into categories to see which cardio is best. The categories are:
- Time – best bang-for-your-buck
- Skill – does it require a lot of skill to perform this exercise
- Recovery – does it make you very sore or impact sleep
- Interference – the more cardio you do, the more it interferes in your ability as a strength athlete
- Fuel – how total calories you burn are from fats, protein, and carbs
- Enjoyment – do you have fun doing this cardio?
When it comes to time commitment, HIIT is the best cardio for fat loss because if you did any other exercise, either LISS or MISS for the same amount of time, you will not burn as many calories.
Regarding skill, if it takes skill to perform this type of cardio activity, then the winner is LISS and MISS because they are pretty low skill. The example both coaches used here are walking (LISS) and jogging or cycling (MISS).
Taking into consideration the recovery aspect of cardio, if it harms weight training or anything else you are doing. In this case, it depends on what else you are doing outside of your cardio. If you are sedentary and work at a desk, then probably HIIT is ok for you as it won’t negatively impact the rest of your day. Otherwise, if you do any other sport or activity outside of your cardio, then LISS is the best.
For the next topic, interference, again it depends on what is your goal and lifestyle. “Being good at cardio and being a good bodybuilder don’t necessarily go hand in hand,” Beaugrand says. For that, MISS has the most interference effect because it takes too much time and could hinder your recovery. So LISS or HITT is what you want.
Based on the intensity of your exercise, there is a difference in where your fuel comes from, whether you are burning fat, carb or using protein to keep going. When utilising LISS or MISS you will be burning more fat, whereas when utilising HITT you will be burning more carbs.
Who cares what the best cardio for fat loss is, Revelia asks. “If you don’t like it, you’re going to try to do it, but you’re not going to stick to it.” In the end, find what you like the most and do it.
If you have more questions regarding the best cardio for fat loss, then check out the video from Revelia and Beaugrand below.
VIDEO – Best Cardio for Fat Loss
Cardiovascular exercise, often referred to as cardio, can be effective for fat loss due to several physiological and metabolic reasons:
- Caloric Expenditure: Cardio activities such as running, cycling, and swimming burn calories. To lose fat, you need to create a caloric deficit, where you burn more calories than you consume. Cardio helps increase your energy expenditure, contributing to this deficit.
- Increased Heart Rate: Cardiovascular exercise elevates your heart rate, increasing your metabolic rate. This elevated metabolism can continue even after your workout, leading to additional calorie burn throughout the day.
- Fat Oxidation: Cardio helps your body use stored fat as an energy source. As you engage in moderate-intensity cardio, your body taps into fat stores for fuel, promoting fat loss over time.
- Insulin Sensitivity: Regular cardio can improve insulin sensitivity, which means your body can use glucose more effectively. This can help prevent excessive insulin release, which is associated with fat storage.
- Appetite Regulation: Cardio can help regulate appetite hormones. While high-intensity cardio might temporarily increase appetite, moderate-intensity cardio can have an appetite-suppressing effect, making it easier to manage your food intake.
- Overall Caloric Deficit: Cardio aids in creating a larger caloric deficit when combined with a healthy diet. It allows you to eat a bit more while still maintaining a caloric deficit, making it a flexible approach to fat loss.
- Lipolysis: Cardio promotes lipolysis, the process of breaking down fat cells to release fatty acids. These fatty acids are then used as fuel during exercise.
- Heart Health: Cardiovascular exercise improves cardiovascular health, making it safer to engage in higher-intensity workouts that burn more calories and contribute to fat loss.
- Combination with Diet: When combined with a balanced diet that supports fat loss, cardio can amplify your results. Cardio and diet work synergistically to create a sustainable caloric deficit.
- Variety and Motivation: Cardio provides variety in your workout routine, helping to prevent boredom and maintain motivation. This can encourage consistent exercise, which is crucial for long-term fat loss success.
It’s important to note that while cardio can aid in fat loss, it’s most effective when combined with a well-rounded fitness regimen that includes strength training, flexibility work, and a balanced diet. Additionally, the type of cardio, intensity, and duration can impact its fat loss benefits. It’s advisable to consult with a fitness professional or healthcare provider before making significant changes to your exercise routine, especially if you have any underlying health conditions.
Source link: https://www.boxrox.com/what-is-the-best-cardio-for-fat-loss-updated/ by Robert Born at www.boxrox.com