top
How To Be Fit with Beachbody On Demand
About   -  Article Index  -  Blog  -  Contact  -  Home
 Share to:

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.

Offers and Opportunities

Save $100.00 or more with the No Excuse November Sale on Fitness and Nutrition BundlesFitness and Nutrition Bundles on Sale

Sign Up for Your Best Deal on Beachbody On Demand Streaming Workouts or Get the 14 Day Free Trial
Beachbody On Demand 14 Day Free Trial
Try Peppermint Mocha Plant Based Shakeology Limited EditionPeppermint Mocha Plant Based Shakeology

Try Pumpkin Spice Plant Based Shakeology Limited EditionPumpkin Spice Plant Based Shakeology

Find out How to Lose Weight Without Exercise with 2B Mindset
Bethany's 2B Mindset Results

Join My Team and Get Complete Support Running Your Own Fitness and Health Business
Become a Team Beachbody Coach

Who is Coach Rich Dafter

What is Team Beachbody

How You Can Get the Best Deal

How You Can Stream Workouts

How You Can Lose Weight

How You Can Get Fitter

How You Can Get Healthier

How You Can Train Smarter

How You Can Get Free Coaching

How You Can Learn More
Top      

The goal of Team Beachbody is to provide you with solutions to reach your health and fitness goals.
Click here to learn more about Team Beachbody Coach Rich Dafter.


Disclaimer: Team Beachbody® does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings (below) for the most recent information on the actual incomes of all our Coaches.

© 2019 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Coach Earnings Statement  -  Site Map  -  Shop -  Home