Your focus should be to burn one pound of body fat per week. Try creating a deficit of 500 calories per day for a total of 3,500 calories per week. There is 3,500 calories in one pound of bodyfat. The best approach is to fuel your body with high nutrient food and burn off the 500 calories through high intensity cardio. This will keep your metabolism high.

The best cardio exercise is simply the one you will do day in and day out consistently. Choose one which you enjoy doing and don't be afraid to mix the exercises up. Interval cardio work consists of moving from one exercise to another in set time intervals. For example, you could do the elliptical trainer for 15 minutes, then switch to the stationary bike for another 15 minutes and finish off on the treadmill for the last 15 minutes. Interval training is a great way to keep everything fresh! There are two schools of though when it comes to cardio training. The "slow & steady" group and the "high intensity" group. These two groups breakdown like this:

Slow & Steady Cardio

Long duration (45min - 1 hour)
Low intensity
Burn fat and not carbs
Preserve joints


High Intensity Cardio

Short duration (20min - 30min)
High intensity (interval training)
Burn tons of calories & rev up your metabolism throughout the day
Treat cardio like weights - explosive movements (sprinting, etc)
Our advice is to try both for at least 6 weeks and make sure to monitor your progress with a journal and take weekly photos of yourself to see if you're truly losing body fat.

Which Cardio Exercise Burns the Most Calories?
Below are the top 10 cardio exercises which burn the most calories in 30 minutes.

1. Step Aerobics - one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approx. 400 calories in 30 minutes.

2. Bicycling - stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.

3. Swimming - like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approx. 400 calories in 30 minutes.

4. Racquetball - side to side sprinting makes racquetball and excellent cardio exercises. A 145-LB person burns over 400 calories in 30 minutes.

5. Rock Climbing - is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.

6. Cross-country Skiing - whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 LB person can burn approx 330 calories in 30 minutes.

7. Running - Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.

8. Elliptical Trainer - is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.

9. Rowing - is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.

10. Walking - Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.

For the real high intensity cardio people out there who love the H.I.I.T training (High Intensity Interval Training), below are the top three cardio exercise which will provide amazing results!

1. Jumping Rope - This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport - tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.

2. Sprinting - Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results

3. Spinning - These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor.

Good info bro. YOu come up with that all by yourself? Just kidding.
I never wouldve thought step aerobics was the top LI. Kind of figured jump rope was up there in HI though. About 5 minutes of that I feel like dying. Havent tried it since we quit smoking though. Probably easier.

good info

cycle class here I come

DO HIIT myself on the bike 3 different ways:

1. 30sec on 30sec off for 20mins
i.e. level 12 speed 130rpm for 30sec, rest level 6 rpm 80-90

2. 1min on 1min off 1down 1up
i.e. start level 6 push it out for 1min then down to level 5 rest rpm 80ish then min over up 2 to level 7 and push it out again for a min and contuine 1 down 1 up i go till max level of 25 on the bike and you will basically be standing while cycling and getting only about 110rpm for the min as u are wasted! its great...

3. again this is 30sec on 30sec off but increase level 1 every time
i.e. start level 6 push it out for 30sec rpm 150, rest for 30 then level 7 again 140-150rpm rest for 30 then level 8 push it out say rpm 130-140 as repaet from there i work my way uop to about level 20 i do it for about 15-20mins

see what ye think! i love HIIT and i think its great for fat loss.

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" To the brave, nothing is impossible"

switching it up is key, but my fav is swimming since that's what I've done since I was a guppy.

And to hell with the breast stroke for burning fat. Backstroke lets you keep your face out of the water most of the time, if you learn to not hit your head, and crawl is the standard for sprinting. But for a REAL HIIT workout, learn the butterfly and do one length butterfly sprinting and one length easy backstroke. 10 times and you're DONE! Just don't rest on the wall.

I do HIT in the pool do sprint lap slow lap sprint lap slow lap works very well

hmmm...never thought of doing HIIT in the pool. only thing is last summer i injured my back and did alot of swimming to help with my recovery (twice a day) but my physio told me no breast stroke as it puts alot of stress on the back! and i have to say she was right.

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" To the brave, nothing is impossible"

I switch up stroked use freestyle, breats, and combat sidestroke

good info bro...

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