What are the 5 rules for fat loss cardio?
When someone is trying to lose weight, there are several paths to go. The best way, of course, is to take as many approaches as possible altogether. This varies from small lifestyle changes to permanently changing your diet. Here are some strategies that can help:
- Create a calorie deficit: To lose weight, you need to consume fewer calories than your body burns each day. This can be achieved by eating a balanced, low-calorie diet and increasing your physical activity.
- Eat a healthy diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
- Exercise regularly: The more you exercise, the more calories you burn and the more likely you are to lose weight and shed fat.
- Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.
- Manage stress: Stress can lead to overeating and weight gain. Practice stress-reducing techniques like meditation, yoga, or deep breathing.
- Seek support: Join a weight loss program, enlist the help of a friend or family member, or work with a registered dietitian or personal trainer for accountability and guidance.
But you clicked on this video because you want to know the 5 rules for fat loss cardio. So we are focusing on item number 3 from the list above, in a sense. And one person that can help us decipher these fat-loss cardio rules is Dr Mike Israetel.
Dr Mike Israetel has a PhD in Sport Physiology and is the co-founder of Renaissance Periodization, a YouTube channel focused on hypertrophy. He is the person many bodybuilders turn to when it comes to anything related to building muscle.
He shared a video in which he goes through 5 rules for fat loss cardio that you should know if you are trying to lose weight.
5 Rules For Fat Loss Cardio
- Find the highest SFR modalities – find cardio that burns a lot of calories, but doesn’t fatigue you too much, which makes your muscles sore and messes up your joints.
- Choose cardio modalities that you enjoy – consistency is key to making any fitness change and it is no different when it comes to fat loss
- Multiple weekly modalities are a great idea – swim, bike, run, cycle, etc.
- Understand the limits of cardio – too much cardio will hurt your fat loss goals
- Consider step tracking device – 10,000 steps daily is a good amount to aim for and try to never go below that.
And that was Israetel’s 5 rules for fat loss. Click on the video below for more information from the man himself.
VIDEO – 5 Rules For Fat Loss Cardio
To burn fat, you need to create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:
Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:
- Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
- Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
- Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
- Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
- Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.
It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.
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