do you need cardio to lose weight 10 easy tips
10 Cardio Tips that Helps you Lose Weight
You may surely know that doing cardio on regular basis is the best way to lose fat. Even if you don’t want to lose weight, cardio is always good for your health.
Cardio exercise helps in burning fat. This is the best thing you can do for your weight loss. There are many more things you can do for burning fat or losing weight such as Cycling, Jogging, Walking, aerobics, Zumba, and Tabata.
You have many choices for cardio exercise indoor or outdoor. Simultaneously, there are many more things which are needed to be taken care of. If you want to get the best out of cardio exercises then you need to take those seriously.
Gaining weight is linked to many reasons. You can gain weight for health issues such as Heart Disease, Diabetes, Thyroid, PCOD ( Polycystic Ovarian Syndrome).
Doing Cardio reduces the risk of many diseases, keeps your heart healthy, and improves the capacity of your lungs.
Few people have energy drinks or coffee to stay awake. Some of them can’t stop taking a nap. But these methods can be malicious to your health. The best thing to do is cardio. It will boost your energy naturally. This is the reason why many people start their day with a session of cardio.
Cardio is also great for mental health. It releases endorphins and naturally makes you feel good. Cardio is a nice way to fight mental issues such as depression, stress or, anxiety.
Each one you want to stay fit and healthy. You will surely not want to miss your work or an event. The worst thing about sickness is it comes out of nowhere and it comes at the most inconvenient time.
Doing cardio exercise is not enough for your weight loss. You have to lead a good lifestyle and follow a healthy diet to lose weight fast.
WHAT DOES CARDIO MEAN?
It is a form of cardiovascular exercise. You can say any exercise that increases the heart rate and keeps it for a time being. As you begin to breathe fast, your respiratory system will start working hard. It is an aerobic form of exercise that stimulates the heart.
Doing cardio helps to control your appetite, helps you in getting better sleep, gives you relief in arthritis-related problems and stiffness in joint movement.
WHAT IS AUTOPHAGY FASTING?
Many of you are unknown of the term Autophagy Fasting and may be wondering that what is Autophagy Fasting? So basically Autophagy means breaking down cells and recycling the parts of cells which have been not working properly or damaged.
Each cell can produce a membrane, which locates the damaged cells and break them down for a different purpose. This process is very healthy in many ways. It also means self-eating.
The most beneficial part of Autophagy is it has seen to come in anti-aging facts. It is said that autophagy is increased in our body when our cells are stressed, which helps in enhancing the lifespan. It gives us time to find nourishment but it can’t be continued forever.
It removes toxic proteins from the cells which can result in Neurodegenerative Diseases like Alzheimer’s disease. It recycles the residual proteins and provides energy in building blocks for cells. Instead of glucose it starts using fat as a fuel.
Because of this prohibition, the body starts producing ketone bodies which have many good effects. When the body undergoes low sugar levels, due to ketosis or fasting it brings out the positive stress that turns on the survival repairing mode.
It regenerates healthy cells on a large scale. Autophagy may play a role in treating or preventing cancer. Some studies show that Autophagy removes many cancerous cells.
Here is the list of 10 CARDIO TIPS THAT HELPS YOU LOSE WEIGHT:
1. WARM UP YOUR BODY
Warming up your body before starting your cardio exercise is an important part. Warm-up prepares the body to fulfill the demand of the workout. Directly jumping to cardio exercise can give you unwanted body cramps and will not cause workout-related injuries
Warm-up promotes blood circulation in your body and the muscles and increases your body temperature. This fills the body with healthy oxygen and will not stress your organs like the heart and lungs.
Doing cardio helps in weight loss by increasing muscular activities. It forces the body to shed calories. But for burning calories, stretching is a necessity. Stretching before a workout allows movement through the muscle.
This allows your body to move freely. This keeps your muscles strong and builds more strength during weight lifting. Good flexibility is needed to regulate the motion in the joint.
Not doing stretching before a workout can result in muscle shorten and can tighten your muscles. Doing stretching reduces lactic acid. Whenever your body performs cardio, the body produces lactic acid which later is seen as sore muscles. Stretching helps in reducing the buildup of lactic acid in the body.
3. COOLING DOWN AFTER EXERCISE
After completing your cardio exercise, your body needs to cool down. Don’t rush to your work or shower just after doing cardio exercise. Cooling down your body is as important as warming up your body before a workout. You have to give at least 10 minutes to your body for cooling down.
After performing physical exercise, your body temperature remains high and the heart beats faster than the normal heartbeat. Cooling down helps your body to return to the normal temperature.
When you maintain warming up your body before cardio and cooling down after cardio, this helps you in burning more calories. Try to breathe deep after doing your cardio exercise.
Cooling down exercise lowers the chance of injury. It promotes proper blood flow, relaxes the muscles, and reduces the stress of your heart. Stretching increases blood circulation and stops it from getting clotted in the vein.
It is very much needed to bring back the body temperature, heart rate, and blood pressure to their normal level before doing your regular day-to-day activities.
You can do a few normal body stretches such as child’s pose, butterfly pose, head to knee forward bend, standing quadriceps stretch, seated forward bend, upper body stretch, lower body stretch, shoulder stretch, corpse pose, and spinal twists.
4. CHANGE IN VARIETY
Doing the same exercise daily will not help you in losing weight. When you do the same cardio exercise on daily basis, your body gets used to it and it leads to no weight loss.
In some parts of your body, you will see muscles developing which is not needed. Even you will get bored of doing the same exercise regularly and end up not maintaining regularity.
You can make a weekly chart and do different exercises on each weekday. Even this will not lead you to boredom.
For example, 2 Days a week you can do cardio outdoor, 2 Days a week some other cardio indoor, 2 Days in a week at Gym and the other Day at Jogging.
5. PRIORITIZE INTENSITY
When you are trying to lose weight, running plays one of the most vital parts. If you are running for losing weight, intensity should be your priority, not distance. It is the intensity, not the distance that helps you to lose weight.
Focus on the intensity of your running routine rather than on distance and time. You have to carry on running at a good intensity at least for 30 minutes. High intensity of running will help you in burning fat faster.
6. DRINKING MORE WATER
Drinking water is not only healthy but it also helps your body to lose weight faster. It hydrates the body and takes the impurities out from your body.
When you are working out, the water comes out from your body in the form of sweat. Sweat evaporates from the skin by removing the heat from the body and the body loses its fluid. Keeping yourself hydrated can reduce heat stress while maintaining normal body function and performance levels.
To hydrate your body again it’s important to drink more water. Not drinking enough water can dehydrate your body and you might face high blood pressure.
Water lubricates the joints of the body and regulates the body temperature. Water helps in transporting the nutrients to provide energy to your body to keep you healthy.
Your body will not be able to perform well if it’s not hydrated. Before cardio, you should consume at least 17-20 ounces of water, 2-3 hours before exercise, and again 8 ounces, 30 minutes before starting the workout.
So, it is recommended to drink more water during your cardio sessions and throughout the day.
7. TYPES OF MEALS
You can follow different types of DIET PLANS. To lose weight in a faster way, you have to follow a low carbonate and a low-calorie diet. Vitamins, minerals, fiber, antioxidants, fats, and proteins should be included in your diet. For getting these nutrients, you can have fruits, green vegetables, and dairy products.
Your body will also need heart-friendly fats. You can have fish (salmon or tuna), olives, avocado, and flaxseeds. It’s better not to fill your stomach with heavy meals.
HERE ARE A FEW DIFFERENT TYPES OF DIET PLANS THAT CAN BE FOLLOWED:
OMAD (ONE MEAL A DAY): Have you ever heard about OMAD Diet? Precisely not. OMAD stands for “ONE MEAL A DAY” Diet.
It claims that it forces your body to burn fat by doing intermittent fasting. It claims that you can eat anything of your choice of any quantity, but just for one time. This type of diet leads to calorie deficit which leads to weight loss.
It reduces the risk of heart disease and blood sugar. It includes 16 hours of fasting. Most of the people following OMAD chose to have their dinner. Few people have green tea or black coffee during the period of fasting.
That means you can have only one meal in a day based on your preference of time. You have to consume all the calories at a single time. It has proved as an effective weight-loss method. It improves your metabolism and in 10 weeks you can lose up to 6-7 pounds.
STARVATION MODE: It is a diet plan where a person intakes restricted calories to lose weight. As per USA dietary, the number of calorie intake depends on age, sex, height, weight, and physical activity.
It is said that the calorie intake in women should not fall under 1200 and in men, it should not fall under 1500.
Starvation Mode is metabolic damage by doing calorie restriction for a long period of time. When you start eating little portions for a long time, your body gets habituated to that.
The body starts to respond with low energy.
Also, there are some negative symptoms of Starvation Mode. Such as Lethargy, Hair Fall, Constant Sickness and Hunger, Feeling Cold, Missing Periods and, Depression.
CALORIE DEFICIT MODE: Calorie Deficit Mode cuts 500-1000 calories from your day-to-day meal for weight loss. We can say that Calorie Deficit Mode is 1-2 pounds in a week.
The Calorie Deficit Plan includes green vegetables, starchy and non-starchy vegetables, fruits.
Whole grains like brown rice, oatmeal, whole wheat bread, pasta, oats, and many more.
Some of the proteins like meat, oily fish, eggs, and different types of seafood. Plant-based proteins are also recommended such as lentils, nuts, and legumes.
Low-fat dairy products are also recommended and some healthy oils like olive oil, avocado, and canola oil.
Your diet must give you enough energy so that you can work out for 30 minutes each day.
FLEXIBLE DIETING (IIFYM): This is a famous diet program with a logical theory. It is famous for its adaptable nature. It is also known as If It Fits Your Macros (IIFYM). It allows you to eat anything you want in the proper amount.
This still allows your favorite food to be on your list. The control is in the hand of the dieter. If you want to have your food or not, or you want to be in a fast, it depends on you.
In a Flexible Diet, your calories as, well as macronutrients are needed to be calculated depending on how much weight you want to lose. Usually, this is done by the macro calculators available on different websites but you can do it on your own too.
8. SAY NO TO INTENSE CARDIO WITH EMPTY STOMACH
Eating is a must before an intense workout. If you don’t eat before a cardio workout, then you may not get the benefits. Working out on an empty stomach can result in a lack of energy. It can give you a shaky feeling.
It is recommended to eat a small snack before you start your workout. But make sure of not having a full meal. If you want to have a full meal, make sure you have it before2-3 hours of your workout. Have some low-calorie food that boosts your energy and always remember to hydrate yourself by drinking a lot of water.
9. ENOUGH SLEEP
It is important to get enough sleep just as cardio and diet for losing weight. Sleeping plays a huge role in losing weight. Having 8 hours of sleep is necessary for your body. Short sleep can result in gaining weight.
When the body doesn’t get proper sleep, it will not respond to all the hormones properly.
Not getting proper sleep can accumulate belly fat and may result in obesity. Lack of sleep can make you feel more hungry and suppress a few hormones.
HERE ARE SOME TIPS TO SLEEP WELL:
* Maintaining a regular sleep schedule. If you are trying to sleep after a gap of a week, this can affect your metabolism.
* Sleeping in a dark room will help you to fall asleep faster. Keep the artificial lights away from the room you sleep in, such as night lamps, tv, mobile, lamps, or any glowing object.
* Stop eating just before going to bed. Doing this increases the risk of obesity. Because of no movement at the night, the food takes a long time to get digested and most of it is transferred to fat.
* Chronic stress may lead to not giving you the results you want. Not having a sufficient amount of sleep may lead to weight gain.
* Try to wake up early in the morning and sleep early at night. Going late to bed has a high risk of consuming food as well as gaining weight.
10. FOCUS ON YOUR OUTFIT
Remember going to the gym isn’t a fashion show. It’s not important how you look, it’s important that what makes you more comfortable. You should not be self-conscious.
To maintain speed during the workout you must wear comfortable pair of shoes and clothes. Cardio involves running and types of gym equipment, so a comfortable pair of shoes and clothes are a must.
To avoid injuries you must wear a proper pair of shoes. Wear breathable clothes that can absorb sweat and are loose. A comfortable outfit can gear up your cardio exercise.