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Top Fat-Burning Cardio

What cardio is best for optimizing fat loss and maintaining muscle?

This is a common question I have gotten over almost a decade as a coach. And there is no correct answer, as we all have different goals, schedules, and abilities. 
So let's look at all the different forms of cardio and their benefits. Remember cardio can be not only an effective tool towards fat loss, but it also has a powerful impact on your overall health and wellbeing.

What's the best form of cardio? The short answer is that any kind of cardio can help with fat loss, as long as you're burning more calories than you're consuming. However, some types of cardio have been proven to be especially effective for fat loss. High-intensity interval training (HIIT),  moderate-intensity steady state (MISS), and Fasted Cardio, are a few of the most popular forms of cardio for fat loss.

Starting with one of the most popular and well-known forms of cardio in the fitness industry, HIIT training.

HIIT is a form of exercise where you alternate between short bursts of intense activity and low-intensity recovery periods. This type of cardio helps to maximize your calorie burn in the shortest amount of time, making it ideal for busy schedules. Studies have shown that HIIT can not only help with fat loss, but also improve your aerobic capacity and increase overall fitness.

What are the benefits to HIIT cardio?

HIIT cardio offers a variety of benefits that can help you reach your fitness goals. First, it’s an extremely efficient form of exercise. By alternating between high and low intensity levels of activity, you can maximize the amount of calories burned in a shorter time frame. This makes HIIT cardio an ideal choice for those who are limited on time or who want to get the most out of each workout.

In addition, HIIT cardio helps improve your cardiovascular fitness and endurance. By pushing your body to the limit, you’ll be able to increase your maximum oxygen uptake (VO2 max). This will enable you to work at a higher intensity for longer periods of time.

Strength and muscular endurance are also improved with HIIT cardio. The short bursts of intense exercise allow you to increase your strength through muscle fatigue, as well as build up your muscular endurance to handle more challenging workouts.

HIIT cardio is a great way to reduce stress levels while improving overall health and wellbeing. As the intensity of the exercise changes, your body releases endorphins that can boost your mood and help you feel relaxed. This is especially beneficial for those who struggle with stress or mental health issues.

Overall, HIIT cardio offers a variety of benefits to help you reach your fitness goals faster and more efficiently. With its time-saving efficiency and improved cardiovascular and muscular fitness benefits, it’s no wonder why HIIT cardio is such a popular choice among athletes and fitness enthusiasts alike. Try adding HIIT cardio to your routine today to experience all of its amazing benefits!

Now lets talk about a another popular form of cardio MISS.

MISS involves exercising at a moderate intensity for an extended period of time, also referred to as steady state cardio. This type of cardio helps build endurance and allows you to burn more calories over the course of a session. MISS may be better suited for those who don't have a lot of time to devote to exercise, as sessions can last anywhere from 30 minutes to an hour and a half. 

Benefits from Moderate intensity steady state cardio?

Moderate intensity steady state cardio offers a wide range of benefits. It can help to improve cardiovascular fitness and stamina, improve mental focus and clarity, burn calories for weight loss, reduce risk of chronic diseases such as diabetes and heart disease, lower blood pressure, and even reduce stress levels. Additionally, MISS is accessible to everyone and can be done in a variety of settings, making it easy to incorporate into a fitness routine. It is also low-impact and appropriate for all ages and abilities, so it’s a great form of exercise for everyone. Finally, by keeping the intensity at a moderate level, you won’t risk overtraining or injury which are common risks of high-intensity exercise.

Doing this helps increase your overall cardiovascular endurance and gives you the base to perform HIIT and sprints more effectively.

One of the BIGGEST questions I have gotten is in regards to fasted cardio, as personally this is one of my favorite forms of cardio.

Fasted cardio is a form of exercise where you work out while in a fasted state, meaning without having eaten anything for several hours before (10-12 hours). It’s believed to have many benefits (over traditional cardio) and has become increasingly popular as a way to burn fat, increase energy levels and even improve mental clarity.

What are the benefits of fasted cardio and what is it?

The main benefit of fasted cardio is that it can help to increase your metabolic rate throughout the day. When you work out in a fasted state, your body starts breaking down its own fat stores for energy as opposed to using carbohydrates which are found in food. This means that even after you've finished exercising, your metabolism will remain elevated, meaning you'll continue to burn fat well into the rest of your day.

Fasted cardio can also help to improve muscle definition and tone due to the fact that your body is burning stored fats for fuel rather than carbohydrates found in food. By doing this, it helps reduce overall body fat levels and create a more sculpted aesthetic appearance.

Another advantage of fasted cardio is that it can help to reduce cravings, which leads to better dietary adherence overall. When you've gone a few hours without eating, your body enters into a fasted state and no longer craves simple carbs or sugary snacks as much as when you’ve just eaten recently. This can lead to better overall nutrition and weight loss results.

Fasted can also help to increase mental clarity and alertness. When you exercise in a fasted state your body releases hormones that can improve focus and concentration as well as reduce feelings of stress or anxiety. This makes it easier to remain productive throughout the day and make better decisions with regards to food choices and overall lifestyle habits.

Fasted cardio is a great way to burn fat, improve muscle tone, reduce cravings and even increase mental clarity. It can be used in conjunction with a well-balanced diet and regular exercise program for optimal results. Just remember to listen to your body when doing any form of exercise and always stay hydrated.

After breaking down each form of cardio, this should give you a clearer direction towards the type of cardio that is best for fat loss depending on your goals, schedule, and preferences. Ultimately, any form of regular cardio can help you achieve your fat loss goals.

No matter which type of cardio you choose to do, consistency is key. Regular physical activity is essential if you want to see results. Try setting realistic goals that are achievable for you, and make sure to stay motivated by tracking your progress. With a few small changes and some dedication, you can easily optimize your fat loss goals. Good luck!

As always, as a coach and trainer i hope to provide value and helpful information. If you are looking for more help to reach your goals, click here! My passion is helping others love their bodies, and the biggest way to do this is by taking care of the one you live in!

Angie Marie Okon

Want to understand how I use macro tracking to eat intuitively while staying in shape? Get the macro cheat sheet guide.

I worked with my team to put together a quick list of some of the most common foods so you are able to reference this as you are focused on maintaining a healthy lifestyleSimpleEasyEffective.


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