Best Cardio for a Weight Loss Plateau
Why do people start off losing pound after pound and burning a whole bunch of fat but then it’s like your body adapts and all that fat loss slows down. Not only does it slow down but for many people it comes to a complete halt this is known as a plateau and in today’s video I want to talk about the best form of cardio to break through one of these plateaus.
First I want to make it clear that cardio isn’t always the solution to break through a plateau. However, if you’ve been weight training correctly and following a proper diet plan then this video is going to help you drastically if you find yourself stuck. Okay, let’s dive in starting first with the purpose. what’s the purpose of cardio as it relates to Fat Loss? Sure it helps your entire cardiovascular and respiratory system which is great for your health but as it relates to Fat Loss cardio is primarily used to create a bigger caloric deficit. I think we can all agree that If we can burn twice the amount of calories from one cardio workout as opposed to another than the one that burns more calories in the same amount of time and possibly even continues burning calories after we’re done that would be the best for fat loss. So now the question becomes what factors affect the number of calories you burn out of your cardio workout. I’m gonna list these to you and they’re not in any order.
The first one is how many joints you have involved in the movement Now this isn’t based on my opinion study after study shows that multi-joint training will burn more calories then let’s say focusing on just one joint.
The second factor is are you sitting or are you standing. Now I’m not saying that cycling Can’t Be an Effective form of cardio but again, this is a fact, you will automatically be burning fewer calories when sitting rather than standing.
Of course, this is without intensity factored in which is the third and the most important Factor. Intensity so how intense is your cardio workouts? You’ve probably heard of hit training. It stands for high-intensity interval training and is known to be able to burn far more calories in a shorter amount of time. I want you guys to understand how and why this happens. It comes down to one main difference between HIIT and steady state cardio training and that’s intensity. By working harder for even a shorter period of time you’re going to wind up burning more calories than a lot of the people not working quite as hard for a longer duration. Also typically the recovery process will require a lot more energy from a higher intensity workout than from a lower-intensity longer duration workout. And again energy is calories this is what’s often referred to as the afterburn effect. So these are the three factors we want to strive for. We want a high intensity multi-joint cardiovascular workout that can be performed on our feet for maximum calories burned ultimately leading to maximal Fat Loss. Now with these principles in mind, we want to figure out what the best form of cardio is.
Let’s start with the most common type of cardio….. jogging. Based on our principals’ jogging is really only focusing on your hip joint and your knee joint so I wouldn’t call it multi-joint training exactly. of course, this is totally different than sprinting in a Sprint your whole body is involved in the movement but just for this example let’s talk about that steady state jogging that I see people doing at the park and in the gym all the time. It’s performed on our feet so that’s a step in the right direction however the intensity that’s required for jogging is pretty low so you’re going to have to commit quite a lot of time. When we compare jogging to an activity like swimming or hitting a boxing bag which not only is a multi-joint workout but also incorporates both Aerobic and anaerobic systems, and boxing is also typically performed at a high intensity by doing rounds or intervals where you throw in some breaks… when you compare that to jogging the interval type boxing workout is going to burn a lot more calories. Now when we compare the boxing to running which is a more intense form of jogging or especially sprinting… With sprinting you can destroy the number of calories that you would burn hitting a heavy bag. In fact to come close to the number of calories burnt by sprinting you would have to do some intense sparring.
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