The Best Cardio Technique For Losing 10lbs In A Month
Many people quit the fit lifestyle when they can’t seem to lose weight even after hitting the gym for a couple of months. There are a few reasons for their inability to lose weight of which unawareness of the right techniques is the biggest one.
In this article, we’ll be presenting a cardio technique which can be followed by beginners and pros alike to lose 10lbs of fat within a month. You can perform this technique if your gym has limited cardio equipment or even if you don’t have a gym membership.
Pre-Requisite – Diet
Before we begin, you need to have a customized diet plan in place to see the desired results. You need to be on a calorie-deficit diet plan if you’re looking to lose weight. A calorie deficit diet means that you’ll be expending more calories than you eat.
Your daily caloric intake should be made up of 40% carbs, 30% protein, and 30% fats. You’re setting yourself up for failure if you’re relying solely on cardio to lose weight and not following a customized diet plan.
If you want to lose 1lb of weight every week, you should reduce 500 calories from your existing daily calorie intake. We don’t recommend shaving off more than 1,000 calories from your diet in a single week.
In this technique, you’ll be performing cardio twice a day. Don’t worry, you don’t need any fancy equipment (or any machines at all) while following this system. The two cardio sessions would consist of –
LISS – First Workout
LISS or Low-Intensity Steady State cardio is a form of cardio exercise where you maintain the same low-intensity cardio pace for a set amount of time. The LISS cardio session is to be done first thing in the morning after waking up, and on an empty stomach.
The low-intensity steady-state cardio is a form of aerobic exercise where your body uses oxygen as a form of energy to burn fat. Some examples of LISS are road biking a walk in the park or on the treadmill, swimming.
Your LISS cardio session would range between 30-45 minutes. If you’re a beginner, LISS is a great way of building up your fitness level. Adding LISS to your fitness routine can help your body metabolize fat.
HIIT – Second Workout
Your second cardio session should be HIIT (high-intensity interval training). You need to do the HIIT workout in the evening, ideally after your weight training workout. In a HIIT workout, you focus on quick bursts of high-intensity cardio followed by a rest period.
An example of a HIIT workout is – sprinting all-out for 30 seconds, followed by a short period of rest or walking before sprinting again. This cycle of work-rest periods is repeated for 10-15 minutes.
HIIT is an anaerobic exercise and uses the stored ATP and glucose in your body as fuel to burn fat. Performing the HIIT after the LISS workout will help you in burning the metabolized fat.
Each of the cardio techniques has its benefits. Using both of them in your training program will help you get the best results.
Header image courtesy of Envato Elements