{"id":659,"date":"2024-03-01T04:05:08","date_gmt":"2024-03-01T04:05:08","guid":{"rendered":"https:\/\/crossfitchallenge.net\/endurance\/the-most-underrated-cardio-routine-for-fat-loss\/"},"modified":"2024-03-01T04:05:09","modified_gmt":"2024-03-01T04:05:09","slug":"the-most-underrated-cardio-routine-for-fat-loss","status":"publish","type":"post","link":"https:\/\/crossfitchallenge.net\/endurance\/the-most-underrated-cardio-routine-for-fat-loss\/","title":{"rendered":"The Most Underrated Cardio Routine for Fat Loss"},"content":{"rendered":"<div>\n<p>This is the most underrated cardio routine for fat loss that you are probably overlooking right now. Yes, we know, nutrition is the basis of fat loss, but this cardio routine can help you achieve your goals too. Check it out.<\/p>\n<p>Are you tired of the endless cycle of diet fads and workout trends that promise much but deliver little? Let\u2019s cut through the noise together. We are here to share the game-changing cardio strategies that catapulted me from dreaming about a lean physique to living it as a professional natural bodybuilder.<\/p>\n<p>And by we, we don\u2019t mean BOXROX. Amid so much information about how to lose weight with cardio, Dr. Mike Diamonds, a seasoned pro bodybuilder, steps forward as a guiding beacon of simplicity and efficacy.\u00a0<a href=\"https:\/\/www.instagram.com\/doctormike.eth\/?hl=en\" target=\"_blank\" rel=\"noreferrer noopener\">Dr. Mike Diamonds<\/a>\u00a0is a retired medical doctor who is now an online fitness coach and a YouTuber. He has over one million subscribers on\u00a0<a href=\"https:\/\/www.youtube.com\/c\/DoctorMikeDiamonds\/videos\" target=\"_blank\" rel=\"noreferrer noopener\">his channel<\/a>\u00a0and he usually uses his own\u00a0<a href=\"https:\/\/www.greatestphysiques.com\/male-physiques\/mike-diamonds\/\" target=\"_blank\" rel=\"noreferrer noopener\">body transformation<\/a>\u00a0as an example of how to help people become their better selves. He is also the creator of the website\u00a0<a href=\"https:\/\/www.sculptbyscience.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Sculpt by Science.<\/a><\/p>\n<p>This isn\u2019t about quick fixes but real, sustainable changes that stick. So let\u2019s take a look at what Mike Diamonds says it is the most underrated cardio routine for fat loss. Is it running? Cycling? Swimming? something else, or somehow, all of them but thought out differently?<\/p>\n<p><strong>Read Also: <a href=\"https:\/\/www.boxrox.com\/what-to-do-if-calorie-deficit-stops-working\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>What To Do If Calorie Deficit Stops Working<\/strong><\/a><\/strong><\/p>\n<h2 class=\"wp-block-heading\">The Most Underrated Cardio Routine for Fat Loss<\/h2>\n<figure class=\"wp-block-image size-large\"><span id=\"isc_attachment_183243\" class=\"isc-source \"><noscript><img fetchpriority=\"high\" fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"581\" src=\"https:\/\/image.boxrox.com\/2023\/05\/pexels-gustavo-fring-6285182-scaled-e1683100723870-1024x581.jpg\" alt=\"\" class=\"wp-image-183243 with-source\" srcset=\"https:\/\/image.boxrox.com\/2023\/05\/pexels-gustavo-fring-6285182-scaled-e1683100723870-1024x581.jpg 1024w, https:\/\/image.boxrox.com\/2023\/05\/pexels-gustavo-fring-6285182-scaled-e1683100723870-300x170.jpg 300w, https:\/\/image.boxrox.com\/2023\/05\/pexels-gustavo-fring-6285182-scaled-e1683100723870-768x436.jpg 768w, https:\/\/image.boxrox.com\/2023\/05\/pexels-gustavo-fring-6285182-scaled-e1683100723870-150x85.jpg 150w, https:\/\/image.boxrox.com\/2023\/05\/pexels-gustavo-fring-6285182-scaled-e1683100723870-696x395.jpg 696w, https:\/\/image.boxrox.com\/2023\/05\/pexels-gustavo-fring-6285182-scaled-e1683100723870-1068x606.jpg 1068w, https:\/\/image.boxrox.com\/2023\/05\/pexels-gustavo-fring-6285182-scaled-e1683100723870-600x341.jpg 600w, https:\/\/image.boxrox.com\/2023\/05\/pexels-gustavo-fring-6285182-scaled-e1683100723870.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"\/><\/noscript><span class=\"isc-source-text\">Source: <a href=\"https:\/\/unsplash.com\/photos\/WCWgY3L_xVw\" target=\"_blank\" rel=\"nofollow noopener\">Reinhart Julien on Unsplash<\/a><\/span><\/span><\/figure>\n<p>Diving into fat loss, it\u2019s crucial to get your heart pumping at just the right beat. Science shows us that there\u2019s a perfect zone \u2013 between 120 to 140 beats per minute \u2013 where your body becomes a fat-burning machine without sacrificing precious muscle. This isn\u2019t just academic speak; it\u2019s the real deal. Understanding this sweet spot can transform your cardio from a dreaded chore into your most powerful ally in the fight against fat.<\/p>\n<p>So, to reiterate, <strong>the most underrated cardio routine for fat loss<\/strong> is a structured approach to Zone 2 cardio. This involves maintaining your heart rate between 120 to 140 beats per minute during cardio sessions. This sweet spot maximizes fat oxidation without dipping into your muscle reserves, making it highly effective for sustainable fat loss.<\/p>\n<h3 class=\"wp-block-heading\">Why Zone 2 Cardio Stands Out:<\/h3>\n<ul>\n<li><strong>Efficient Fat Burning<\/strong>: At this intensity, your body primarily uses fat as its energy source, making your workouts incredibly efficient for losing fat.<\/li>\n<li><strong>Sustainability<\/strong>: This moderate intensity is manageable for most people, making it easier to stick with over time compared to high-intensity workouts that can be daunting and difficult to sustain.<\/li>\n<li><strong>Preserves Muscle<\/strong>: By avoiding overly intense activities that can consume muscle for energy, Zone 2 cardio helps maintain and even build muscle mass during a fat loss phase.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.boxrox.com\/most-effective-exercise-for-reducing-visceral-belly-fat\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>The Literal Most Effective Exercise for Reducing Visceral Belly Fat<\/strong><\/a><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"580\" src=\"data:image\/svg+xml,%3Csvg%20xmlns=\" http:=\"\" alt=\"\" class=\"wp-image-186681\" data-lazy-srcset=\"https:\/\/image.boxrox.com\/2023\/07\/Sweating-1024x580.jpg 1024w, https:\/\/image.boxrox.com\/2023\/07\/Sweating-300x170.jpg 300w, https:\/\/image.boxrox.com\/2023\/07\/Sweating-768x435.jpg 768w, https:\/\/image.boxrox.com\/2023\/07\/Sweating-150x85.jpg 150w, https:\/\/image.boxrox.com\/2023\/07\/Sweating-696x394.jpg 696w, https:\/\/image.boxrox.com\/2023\/07\/Sweating-1068x605.jpg 1068w, https:\/\/image.boxrox.com\/2023\/07\/Sweating-600x340.jpg 600w, https:\/\/image.boxrox.com\/2023\/07\/Sweating.jpg 1200w\" data-lazy-sizes=\"(max-width: 1024px) 100vw, 1024px\" data-lazy-src=\"https:\/\/image.boxrox.com\/2023\/07\/Sweating-1024x580.jpg\"\/><noscript><img decoding=\"async\" width=\"1024\" height=\"580\" src=\"https:\/\/image.boxrox.com\/2023\/07\/Sweating-1024x580.jpg\" alt=\"\" class=\"wp-image-186681\" srcset=\"https:\/\/image.boxrox.com\/2023\/07\/Sweating-1024x580.jpg 1024w, https:\/\/image.boxrox.com\/2023\/07\/Sweating-300x170.jpg 300w, https:\/\/image.boxrox.com\/2023\/07\/Sweating-768x435.jpg 768w, https:\/\/image.boxrox.com\/2023\/07\/Sweating-150x85.jpg 150w, https:\/\/image.boxrox.com\/2023\/07\/Sweating-696x394.jpg 696w, https:\/\/image.boxrox.com\/2023\/07\/Sweating-1068x605.jpg 1068w, https:\/\/image.boxrox.com\/2023\/07\/Sweating-600x340.jpg 600w, https:\/\/image.boxrox.com\/2023\/07\/Sweating.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"\/><\/noscript><\/figure>\n<h3 class=\"wp-block-heading\">Implementing Zone 2 Cardio into Your Routine:<\/h3>\n<ol>\n<li><strong>Frequency<\/strong>: Start with three sessions a week, gradually increasing the frequency as your fitness improves.<\/li>\n<li><strong>Duration<\/strong>: Begin with sessions lasting 15-30 minutes and increase the duration over time to build endurance and maximize fat loss.<\/li>\n<li><strong>Modalities<\/strong>: Walking on an incline, using the elliptical, or stair climbing are excellent choices. These low-impact activities are easy on the joints and can be maintained for longer durations.<\/li>\n<li><strong>Tracking<\/strong>: Use a heart rate monitor to ensure you\u2019re staying within the optimal Zone 2 range. This will help you adjust your intensity to stay on target.<\/li>\n<\/ol>\n<p><a href=\"https:\/\/www.boxrox.com\/how-to-combine-hiit-and-liss-to-lose-fat-faster\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>How to Combine HIIT and LISS to Lose Fat Faster<\/strong><\/a><\/p>\n<p><strong>Your Personal Blueprint for Cardio Success<\/strong><\/p>\n<p>Here\u2019s the thing: losing fat isn\u2019t about going all out on day one. It\u2019s about smart, incremental changes that add up over time. Start simple, with something as straightforward as bumping up your daily steps, and then gradually introduce more structured cardio sessions. Think of it as laying down the tracks for a train that\u2019s going to take you straight to Shredsville. By scaling up your efforts week by week, you\u2019re not just burning calories; you\u2019re building a lifestyle.<\/p>\n<p><strong>Picking the Right Cardio That You\u2019ll Actually Enjoy<\/strong><\/p>\n<p>Not all cardio is created equal, and thank goodness for that! The secret sauce to sticking with it? Choosing activities that feel less like a punishment and more like a treat. Whether it\u2019s power-walking on an incline, cruising on the elliptical, or conquering the stair master, the best cardio is the one you look forward to. These low-impact options are not only easier on your body but can also be surprisingly fun. And when you enjoy what you\u2019re doing, that\u2019s when the magic happens.<\/p>\n<p>This journey to melting away fat and unveiling the lean, strong body beneath isn\u2019t reserved for the few; it\u2019s accessible to anyone armed with the right strategies and a dash of determination. Forget about the overnight transformations and focus on the real, tangible changes that add up to big results over time. With these insider tips and a bit of elbow grease, you\u2019re not just chasing a dream\u2014you\u2019re living it. Let\u2019s embark on this adventure together and turn the physique you\u2019ve always wanted into your new reality.<\/p>\n<p>If you want more information regarding the most underrated cardio routine for fat loss, you can also just watch the video below. In it, Mike Diamonds dives deeper into the ins and outs of what you should be doing, cardio routine-wise, to lose fat faster.<\/p>\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<div class=\"wp-block-embed__wrapper\">\n<noscript><iframe title=\"The Most Underrated Cardio Routine For Fat Loss\" width=\"1170\" height=\"658\" src=\"https:\/\/www.youtube.com\/embed\/H8mT6hLVxog?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/noscript>\n<\/div>\n<\/figure>\n<p><a href=\"https:\/\/www.boxrox.com\/10-best-exercises-to-lose-fat-at-home\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 Best Exercises to Lose Fat At Home<\/strong><\/a><\/p>\n<p><a href=\"https:\/\/www.boxrox.com\/10-rules-to-never-have-belly-fat-again\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 Rules to Never Have Belly Fat Again<\/strong><\/a><\/p>\n<p>Alright, losing weight essentially boils down to a few key principles, and it\u2019s not always about strict diets or punishing exercise routines. Let\u2019s break it down in a relatable way:<\/p>\n<h3 class=\"wp-block-heading\">1. Energy Balance (Calories In vs. Calories Out):<\/h3>\n<p>Understanding your body\u2019s calorie needs can be a game changer. Tools like calorie calculators can help you estimate how many calories you need based on your age, sex, weight, height, and activity level. But remember, these are just estimates. The real key is to listen to your body and adjust based on your progress. For instance, if you enjoy cooking, try creating healthier versions of your favorite meals by using less oil or swapping out high-calorie ingredients for lower-calorie ones. And remember, small snacks count too, so keep an eye on those.<\/p>\n<p><a href=\"https:\/\/www.boxrox.com\/how-to-reduce-hunger-while-dieting\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>How to Reduce Hunger While Dieting<\/strong><\/a><\/p>\n<h3 class=\"wp-block-heading\">2. Nutrition Quality:<\/h3>\n<p>Think of your body like a car. To keep it running smoothly, you need to fuel it with the good stuff. Incorporating a variety of foods into your diet ensures you get all the necessary nutrients. This means colorful veggies, fruits, whole grains, lean proteins (like chicken, fish, beans, and lentils), and healthy fats (like avocados, nuts, and olive oil). Experiment with new recipes to keep things exciting. For example, try a new vegetable each week or experiment with meatless meals if you usually eat a lot of meat.<\/p>\n<h3 class=\"wp-block-heading\">3. Consistency and Patience:<\/h3>\n<p>This is where the mental game comes into play. Set realistic goals for yourself and celebrate the small victories. Maybe you managed to drink 8 glasses of water a day, or perhaps you chose a side salad over fries. These are wins! And don\u2019t beat yourself up over slip-ups. Life happens, and one off day won\u2019t derail your progress. It\u2019s about what you do consistently over time.<\/p>\n<figure class=\"wp-block-image size-large\"><span id=\"isc_attachment_172110\" class=\"isc-source \"><img decoding=\"async\" width=\"1024\" height=\"580\" src=\"data:image\/svg+xml,%3Csvg%20xmlns=\" http:=\"\" alt=\"Tia-Clair Toomey\" class=\"wp-image-172110 with-source\" data-lazy-srcset=\"https:\/\/image.boxrox.com\/2022\/09\/Tia-Clair-Toomey-Cycling-1024x580.jpg 1024w, https:\/\/image.boxrox.com\/2022\/09\/Tia-Clair-Toomey-Cycling-300x170.jpg 300w, https:\/\/image.boxrox.com\/2022\/09\/Tia-Clair-Toomey-Cycling-768x435.jpg 768w, https:\/\/image.boxrox.com\/2022\/09\/Tia-Clair-Toomey-Cycling-150x85.jpg 150w, https:\/\/image.boxrox.com\/2022\/09\/Tia-Clair-Toomey-Cycling-696x394.jpg 696w, https:\/\/image.boxrox.com\/2022\/09\/Tia-Clair-Toomey-Cycling-1068x605.jpg 1068w, https:\/\/image.boxrox.com\/2022\/09\/Tia-Clair-Toomey-Cycling-600x340.jpg 600w, https:\/\/image.boxrox.com\/2022\/09\/Tia-Clair-Toomey-Cycling.jpg 1200w\" data-lazy-sizes=\"(max-width: 1024px) 100vw, 1024px\" data-lazy-src=\"https:\/\/image.boxrox.com\/2022\/09\/Tia-Clair-Toomey-Cycling-1024x580.jpg\"\/><noscript><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"580\" src=\"https:\/\/image.boxrox.com\/2022\/09\/Tia-Clair-Toomey-Cycling-1024x580.jpg\" alt=\"Tia-Clair Toomey\" class=\"wp-image-172110 with-source\" srcset=\"https:\/\/image.boxrox.com\/2022\/09\/Tia-Clair-Toomey-Cycling-1024x580.jpg 1024w, https:\/\/image.boxrox.com\/2022\/09\/Tia-Clair-Toomey-Cycling-300x170.jpg 300w, https:\/\/image.boxrox.com\/2022\/09\/Tia-Clair-Toomey-Cycling-768x435.jpg 768w, https:\/\/image.boxrox.com\/2022\/09\/Tia-Clair-Toomey-Cycling-150x85.jpg 150w, https:\/\/image.boxrox.com\/2022\/09\/Tia-Clair-Toomey-Cycling-696x394.jpg 696w, https:\/\/image.boxrox.com\/2022\/09\/Tia-Clair-Toomey-Cycling-1068x605.jpg 1068w, https:\/\/image.boxrox.com\/2022\/09\/Tia-Clair-Toomey-Cycling-600x340.jpg 600w, https:\/\/image.boxrox.com\/2022\/09\/Tia-Clair-Toomey-Cycling.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\"\/><\/noscript><span class=\"isc-source-text\">Source: <a href=\"https:\/\/games.crossfit.com\/\" target=\"_blank\" rel=\"nofollow noopener\">Courtesy of CrossFit Inc.<\/a><\/span><\/span><\/figure>\n<h3 class=\"wp-block-heading\">4. Physical Activity:<\/h3>\n<p>Find joy in movement. The best exercise for you is the one you enjoy and can do regularly. If you hate running, don\u2019t force yourself to run just because you think it\u2019s the \u201cbest\u201d way to lose weight. Maybe you\u2019ll enjoy a dance class, hiking trails with friends, or even playing active video games. Mixing up your activities can keep things fun and prevent boredom. Also, consider integrating more activity into your daily routine\u2014bike to work, have walking meetings, or do some light stretching while watching TV.<\/p>\n<h3 class=\"wp-block-heading\">5. Sleep and Stress Management:<\/h3>\n<p>Never underestimate the power of a good night\u2019s sleep. It can help regulate the hormones that control hunger. Aim for 7-9 hours per night. If you have trouble sleeping, try establishing a relaxing bedtime routine or limiting screen time before bed. As for stress, find outlets that work for you. It could be journaling, practicing mindfulness, or engaging in a hobby that takes your mind off things. Managing stress can prevent emotional eating, which often leads to reaching for high-calorie comfort foods.<\/p>\n<h3 class=\"wp-block-heading\">6. Hydration:<\/h3>\n<p>Water is your best friend when it comes to weight loss. Sometimes, our bodies confuse thirst with hunger. By staying hydrated, you can prevent unnecessary snacking. Plus, water helps your body burn fat more efficiently. Carry a water bottle with you as a reminder to drink throughout the day. If you find water boring, add a slice of lemon, lime, or cucumber for a flavour boost.<\/p>\n<p>The journey to losing weight and keeping it off is personal and unique to each individual. What works for one person might not work for another. The key is to find a balance that fits your lifestyle and preferences. Remember, it\u2019s not about perfection; it\u2019s about making better choices more often. Be kind to yourself, adjust as you go, and keep your eyes on the long-term goal of a healthier, happier you.<\/p>\n<p><a href=\"https:\/\/www.boxrox.com\/the-minimum-steps-you-should-do-every-day-for-health-benefits\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>What Are the Minimum Steps You Should Walk Every Day for Health Benefits (Not 10K)<\/strong><\/a><\/p>\n<p><a href=\"https:\/\/www.boxrox.com\/10-proven-ways-to-speed-up-fat-burning\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 Proven Ways To Speed Up Fat Burning<\/strong><\/a><strong\/><\/p>\n<p><a href=\"https:\/\/www.boxrox.com\/how-to-lose-weight-fast\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>How to Lose Weight Fast and Transform Your Body<\/strong><\/a><\/p>\n<\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/p>\n<p><a href=\"https:\/\/www.boxrox.com\/the-most-underrated-cardio-routine-for-fat-loss\/\">Source link: https:\/\/www.boxrox.com\/the-most-underrated-cardio-routine-for-fat-loss\/ <\/a> by Robert Born at www.boxrox.com<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This is the most underrated cardio routine for fat loss that you are probably overlooking right now. Yes, we know, nutrition is the basis of fat loss, but this cardio routine can help you achieve your goals too. Check it out. Are you tired of the endless cycle of diet fads and workout trends that [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":660,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/crossfitchallenge.net\/wp-json\/wp\/v2\/posts\/659"}],"collection":[{"href":"https:\/\/crossfitchallenge.net\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitchallenge.net\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitchallenge.net\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitchallenge.net\/wp-json\/wp\/v2\/comments?post=659"}],"version-history":[{"count":1,"href":"https:\/\/crossfitchallenge.net\/wp-json\/wp\/v2\/posts\/659\/revisions"}],"predecessor-version":[{"id":661,"href":"https:\/\/crossfitchallenge.net\/wp-json\/wp\/v2\/posts\/659\/revisions\/661"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/crossfitchallenge.net\/wp-json\/wp\/v2\/media\/660"}],"wp:attachment":[{"href":"https:\/\/crossfitchallenge.net\/wp-json\/wp\/v2\/media?parent=659"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitchallenge.net\/wp-json\/wp\/v2\/categories?post=659"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitchallenge.net\/wp-json\/wp\/v2\/tags?post=659"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}