Pep Talk
A lot of people ask how much cardio they should be doing to lose fat. And the answer is one we don't like to hear: A LOT! Consider that an average 1-hour aerobics class will probably burn 300-400 calories, depending on your effort level. Those people burning 600+ calories are pushing to maximum effort, and workouts that boast 1,000 calories an hour are exaggerating.While thinking about how much calories you can burn, consider that the average meal at a sit-down casual-dining restaurant is about 1,000 calories...over DOUBLE what you would burn with 1 hour of cardio.
So the answer is clear: although cardio is EXCELLENT for your heart and lungs, and should be an integral part of any healthy lifestyle plan, the most effective way to lose body fat is NUTRITION!
What About Weights?
Weight training will make you stronger, and add lean muscle mass to your body that will increase your metabolism (a.k.a. the calories you burn at rest), BUT you will not be able to see that muscle if there is a layer of body fat covering it.
How Do I Get Started?
A great starting point is to start tracking what you eat to get an idea of your current state. I personally love the app My Fitness Pal -- it is easy to use and can be very eye-opening. From there, try to see any trends that emerge. Do you barely eat at the beginning of the day and then splurge at dinner time? Are you snacking all day long? Are your portions too big? Food logging is a great way to not only watch what you are doing, but to stay accountable over the long haul.
Exercise is only half the battle to reach your fitness goals. Nutrition is the other half. Using them both together is the key to success for a healthy lifestyle.
Challenge Workout
Perform 5 rounds of the following exercises, taking breaks as needed:- 10 Oblique Mountain Climbers (each leg = 1/2 rep; both legs = 1 rep)
- 10 Windshield Wipers (each side = 1/2 rep; both sides = 1 rep)
- 10 Alternating Lunges (each leg = 1/2 rep; both legs = 1 rep)
