Fat loss

Let’s face it, nobody really likes to do cardio, but it's necessary when trying to get 6pack abs, tone that stomach, lose weight quickly, and burn fat! That’s why its so important to make sure you’re getting the most out of the time you do cardio.  

Below I will tell you three main ways to do cardio that burn the most amount of calories in the least amount of time! 

1. Stairmaster 
2. Incline Treadmill 
3. Low intensity Steady State training 

These three things are all you need to make sure you’re burning fat during your cardio the fastest. I will now go into detail a bit on if you should do cardio before or after your workout, fastest or not, how many times a week, and a bunch more common questions I got during my time as a personal trainer. 

1.Stairmaster 

The Stairmaster is what separates the men/women from the boys/girls. Its especially difficult if you do not hold onto the side rails and thus engage your core and hip flexors the whole time while using it. You want to increase the difficulty to where you start sweating within the first 5 minutes of starting it and can maintain that difficulty for up to 30 minutes at a time.   

Workout setup: 

• When: Before your actual weights/gym workout 
• Duration: 10-30 minutes (depending on your endurance) 
• Difficulty: Most difficult type of cardio to do in the gym  
• Rating for Fat loss: 10/10 

2.Incline Treadmill 

The second-best option for fat burning and quick weight loss via cardio in the gym is the inclined treadmill. You want to get on this and set the incline to at least 5-10x, the normal incline to where you’re basically 45-60 degrees off the ground. This is something that also should start to give you a sweat in under 10 minutes. If you don’t start sweating by the 10-minute mark, increase the incline or the speed.  

Workout setup: 

• When: Before your actual weights/gym workout 
• Duration: 30—60 minutes(depending on your endurance) 
• Difficulty: Intermediate difficulty  
• Rating for Fat loss: 7/10 

3.LISS cardio on treadmill 

This option is best done after your gym workout as this gives the most amount of fat loss and fat burning since you should have depleted your simple energy sources and this causes your body to recruit ketones and other breakdown sugar sources from stored fat regions in your body. I don’t advise doing this in the begging of your workout as this sets a very casual low energy vibe workout mood and you want the mood of your workouts to be high energy and doing what it takes mentality. 

Workout setup: 

• When: AFTER your actual weights/gym workout 
• Duration: 30 minutes (depending on your endurance) 
• Difficulty: Easy difficulty   
• Rating for Fat loss: 5/10 

What else can you do to augment fat loss even more? 

Do cardio fasted if you can. I will be going into more detail regarding intermittent fasting and how fasted cardio is the top thing that will burn the most number of calories when used with any of the three types of cardio choices.  

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