top
Welcome to How To Be Fit.com
Invest In Your Health And Fitness For Life
SITE INDEX | SEARCH OUR SITE
Facebook Twitter Blog
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Blog on Wordpress
Beachbody On Demand
Daily Workout

Dynamic Strength
with Joel & Jericho
Unlimited Streaming of Over 40 Beachbody Workouts for 1 Year
Plus Shakeology Superfood Nutrition to Fuel Your Body for 30 Days

The Beachbody On Demand and Shakeology Challenge Pack
ON SALE TODAY for Just $160.00!
Recipes, Advice,
Articles & More
Shakeology Stream Workouts Workout DVD's Coaching Opportunity Enter to Win $500 Our Best Deal
Connect With a Coach Today to Make 2017 Your Best Year Ever!
Team Beachbody Coach Rich Dafter
Rich Dafter
Coach, business owner, father, runner
Team Beachbody Coach George Penn
George Penn
Coach, entrepreneur, business owner, father
Team Beachbody Coach Jessica Watters
Jessica Watters
Coach, Pilates instructor, mother
Team Beachbody Coach Ayanna Penn
Ayanna Penn
Coach, entrepreneur, mother
Team Beachbody Coach Alexandria Garza Escobedo
Alexandria Garza
Coach, family doctor, mother
Team Beachbody Coach Edmalia Constanza
Edmalia Constanza
Coach, yoga and CIZE instructor and mother
Team Beachbody Coach Edmalia Constanza
Ric Terrell
Coach, business owner, father
    This Week's Featured Products and Solutions Click here to see our complete product line
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
3 Day Refresh Kickstart
Lose Weight and
Jump Start a New
Healthy Eating Lifestyle
Beachbody Ultimate Reset
A Comprehensive
Inner Body Tune Up
In Just 21 Days
3 Week Yoga Retreat is Free on Beachbody On Demand
The 3 Week Yoga Retreat
is FREE (a $99 value) with
Beachbody On Demand
Enter the Beachbody Challenge and Win
Get Rewarded with a
Free T-shirt and a Chance
to Win $100,000.00

Optimum Cardio Duration for Fat Burning

By Tom Venuto - author of Burn The Fat, Feed The Muscle

I don’t believe in prescribing the same cardio, weight training, or nutrition program for everyone. Generic programs are ultimately going to limit you, although they can be a good way to start. (It’s better to start something than sit around analyzing all your choices and doing nothing).

I believe in customization of nutrition and training. Initially, the customization is based on your goals, experience level, body type and metabolism. That gives you a starting point. Then you launch whether you think you’re ready or not. Your routine doesn’t have to be perfect - you can fine tune it later.

Once you’ve begun taking action, you must gather feedback on your progress (weight, measurements, body fat, lean body mass, photos, the mirror, etc). Once you start getting feedback, you decide whether you need to change your training and nutrition based on the results.

There are plenty of scientifically based guidelines for training intensity, training frequency and training duration for cardiovascular fitness and weight loss (for example, the American College of Sports Medicine and other health, fitness and medical organizations have their position stands and exercise prescription recommendations). There's also no shortage of authors and "experts" with personal opinions on the subject.

However, there’s no "best" duration, frequency or duration to do cardio, except the amount it takes you to get the results you want. That amount is not determined by opinion, committee, formula or even by scientific studies. That amount is dictated by results. Results are what count. Period. You are your own lab experiment and "scientific study."

I’m not an advocate of huge amounts of cardio or 40 minutes or an hour every day, or whatever. I’m an advocate of being willing to do the amount of cardio it takes for you to get the results you want. Results should come on a weekly basis if you’ve got it right. It makes no sense to continue with the same plan after a week of getting no results. "Do what you’ve always done and you’ll get what you’ve always gotten." If what you're doing isn't working, you have to try something else. When it comes to fat loss, I like to increase cardio first.

As for Bill Phillips' Body For Life method of cardio, that is simply high intensity interval training, with an increasing peak interval as the workout progresses, ending with a maximum 10 effort (which Phillips calls the "high point").

There’s nothing wrong with the BFL method. It’s quite excellent actually. High intensity interval training is an effective method to get the most out of a brief workout. Another good thing about the BFL method is that it has built-in progression. Most people understand and use progression in their weight training workouts, but they completely forget to use progression in their cardio workouts.

The flaw in the BFL cardio method is the single frequency and duration prescription for everyone. Phillips writes, and I quote, “20 minutes of cardio, no more, no less.” That doesn’t allow any personalization according to goals, experience, body type, metabolism and actual weekly results. You should adjust your training volume, frequency, intensity, and type according to your actual real world results, not by some dogmatic "formula" written in a book.

What Phillips has successfully achieved by giving a single recommendation is to make things easy for his readers. He’s taken the decision-making element out of the program. Most beginners are so confused by all the training methods that they become paralyzed with fear and indecision and often don’t start at all. Sometimes people NEED someone to tell them EXACTLY what to do. Phillips made it black and white, leaving no grey area.

That’s probably a good thing for a beginner who has no concept of program design and no intuitive sense of how their body responds to exercise. However, once you develop the innate bodily wisdom and sensory acuity to realize how your body is responding to various training and nutrition protocols, then you should free yourself from rigid and inflexible regimens and learn to adjust according to your results.

Regarding long interval workouts: Sure, you could do 40 minutes of intervals, but technically, they won’t be “high intensity” intervals. Intensity and duration are inversely related. You can do interval training for 40 minutes – and it’s a good method – but the intervals won’t be as high in intensity as the 20 minute workouts. If they were, you wouldn’t last 40 minutes.

The article of mine you referred to was the “fat loss success series.” The type of cardio I recommended in that article was not BFL-style cardio, nor was it necessarily interval training (although it could be). What I suggested was that you increase the intensity and duration of your cardio when you arent getting results.

Naturally, the longer the duration, the lower the intensity, but intensity is relative. I have seen astounding rates of fat loss (visible daily improvements, literally), by progressively pushing to the highest intensity you can sustain for up to 45 minutes. Long cardio sessions don’t have to be low in intensity; they can be moderate to moderately high.

Long duration and low intensity is NOT the best way to lose fat. Even though you burn a greater percentage of calories from fat with low intensity cardio, you don’t burn enough total calories to put a dent in your fat stores.

I also don’t recommend staying at 20 minutes three days a week and only manipulating diet to get increased fat loss. I prefer increased exercise frequency, duration and intensity first, then calorie reductions second. In short BURN THE FAT, don’t try to starve it.

If you put yourself into a feedback loop and let your results dictate your strategy, you can become your own expert and your own coach. You will learn a lot about your own body, you will get great results continuously on a weekly basis and you will never be confused about training methods again because each method will fail or prove itself in the real world. This feedback process is covered in detail in chapter 4 of my downloadable e-book. You can get more info here:
Burn The Fat, Feed The Muscle

For more great articles like this one, go to Global Health & Fitness where Tom Venuto is the Fat Loss Expert


Author Tom Venuto

Tom Venuto is a bodybuilder, gym owner, freelance writer, success coach and author of "Burn the Fat, Feed The Muscle" (BFFM): Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models. Tom has written over 150 articles and has been featured in IRONMAN magazine, Natural Bodybuilding, Muscular Development, Muscle-Zine, Exercise for Men and Men’s Exercise. Tom's inspiring and informative articles on bodybuilding, weight loss and motivation are featured regularly on dozens of websites worldwide. For information on Tom's "Burn The Fat" e-book, click here.

Become a Team Beachbody Coach and Help Change People's Lives
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product that you purchase!
ENTER THE CHALLENGE
Click here to enter
The Beachbody Challenge
with your chance to
win $500.00!
MOST POPULAR LINKS
Beachbody On Demand and Shakeology Challenge Pack
Stream Beachbody videos for just $2.99 a week
Shakeology on Home Direct
Superfood Shakeology
$2.00 shipping on Home Direct

» Workout Programs
» Nutritional Supplements
» This Weeks's Best Deals
» Free Personal Coaching
» Stream 100's of Workouts
» Enter the Challenge
» Watch Product Videos
» Weekly Meal Planner
» The Weekly Newsletter
» Team Beachbody Tutorial
HOTTEST SELLING DVDS
» 22 Minute Hard Corps
» Hammer and Chisel
» CIZE
» 21 Day Fix
» 21 Day Fix Extreme
» PiYo
» Insanity Max:30
» Body Beast
» Focus T25
» P90
» P90X3
» Insanity
» TurboFire
» 10 Minute Trainer
» P90X2
» P90X
» Asylum
» Brazil Butt Lift
BEST SELLING NUTRITIONALS
» Shakeology
» 3 Day Refresh
» Ultimate Reset
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us

How To Be Fit Site Index

RESOURCES
» Beachbody On Demand
» Workout Programs
» Nutritional Supplements
» Get Fit Faster
» Free Personal Coaching
» Read Our Blog
» Join the SuperGym for Free
» Join the Club
» Get Paid to Be Fit
» Enter the Challenge
» Watch Success Stories
» Watch Product Videos
» Watch Workout Tips Videos
» Watch Healthy Eating Videos
» Weekly Meal Planner
» Get Nutrition Tips
» Get Fitness Tips
» Team Beachbody Tutorial
» SuperGym Tutorial
INDEX OF ARTICLES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility, Yoga & Massage
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator


GET TO KNOW US
» Head Coach Rich Dafter
» About Howtobefit.com
» Howtobefit on Facebook
» Howtobefit on Twitter
» Contact Us
JOIN OUR TEAM
Team Beachbody Coach
and Business Membership
If you want to help people as they join you in getting healthier and fitter and a 25% discount on all Team Beachbody products, then the business membership is for you. Get healthier and fitter and earn extra or full time income.
Just $39.95 to sign up
and then $15.95 a month

that's less than $ .53 a day.
Click Here to Learn More
SAVE 10% ON GETTING FIT
Click here to SAVE 10%
on every Beachbody product you purchase!
ENTER THE CHALLENGE
Click Here to Enter
The Beachbody Challenge
with your chance to
Win $500.00!
back to top
© 2017 Howtobefit.com  -  Join for Free -  Join The Club  -  Business Opportunity  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home