Fat Burner Cardio Training: Effectively Burn Fat

Do you want to effectively burn fat and support your diet? Then targeted cardio training is just right for you. In this article, you will learn how to achieve your fat loss goal with classic cardio and High Intensity Interval Training (HIIT).

Strength Training vs. Cardio Training for Fat Loss

During strength training, you should continue to train with relatively heavy weights and moderate repetitions in the range of 8-12. Strength training signals your body that the existing muscle mass is still needed and prevents the breakdown of valuable muscles despite a calorie deficit and increasing cardio training. A protein-rich diet and taking BCAA amino acids before cardio training additionally support this process.

Classic Cardio Training (Steady-State)

Classic cardio training is ideal for beginners and lasts between 45 and 60 minutes at low intensity (60 - 70% of your maximum heart rate). It is particularly suitable in the morning on an empty stomach or after strength training. Increase the duration of the training session by 5 minutes each week while keeping the intensity constant. Ideally, schedule your cardio training on days when you are not doing strength training.

Advantages and Disadvantages of Classic Cardio Training

Advantages:

• Due to the low intensity, it is also suitable for less trained athletes.
• Long training duration burns many calories and boosts overall metabolism.

Disadvantages:

• Can be perceived as boring and time-consuming.
• Little afterburn effect, as metabolism quickly returns to normal levels.

High Intensity Interval Training (HIIT)

HIIT is more intense and lasts between 20 and 30 minutes at high intensity. It is particularly suitable on training-free days. Start with 20 minutes and gradually increase to 30 minutes over the weeks. HIIT alternates between phases of high and low intensity and should be performed 2-3 times a week.

Advantages and Disadvantages of HIIT

Advantages:

• High fat burning and afterburn effect.
• Positively influences appetite control and curbs hunger.

Disadvantages:

• High strain, therefore only suitable for well-trained athletes.
• Overtraining should be avoided.

Example HIIT Training Plan

| Week | Warm Up | Intervals | Interval Duration | Break | Cool Down | |------|---------|-----------|------------------|-------|-----------| | 1 | 5 Minutes| 4 | 45 Sec. | 90 Sec.| 10 Minutes| | 2 | 5 Minutes| 5 | 45 Sec. | 90 Sec.| 10 Minutes| | 3 | 5 Minutes| 6 | 45 Sec. | 90 Sec.| 10 Minutes| | 4 | 5 Minutes| 7 | 45 Sec. | 90 Sec.| 10 Minutes| | 5 | 5 Minutes| 8 | 45 Sec. | 80 Sec.| 10 Minutes| | 6 | 5 Minutes| 9 | 45 Sec. | 70 Sec.| 10 Minutes|

Nutrition Tips for Cardio Training

Before HIIT, you should consume a mixture of protein and carbohydrates about 60 minutes beforehand, such as 4-5 rice wafers and 30g whey protein isolate. Those on a low-carb or ketogenic diet can instead have 40g almonds and 30g whey protein isolate.

After cardio training, you should immediately take 30g of whey protein isolate and enjoy a protein- and fat-rich meal without carbohydrates about an hour later to benefit from the afterburn effect for as long as possible.

The Best Time for Your Cardio Training

For classic steady-state cardio, two times are particularly suitable: in the morning on an empty stomach or immediately after strength training. For HIIT, however, it is recommended to train in the morning and do strength training in the evening, or train in the morning or evening on days without strength training.

Conclusion

With targeted cardio training, you can effectively support your fat burning. Whether classic cardio or HIIT – both methods have their advantages and disadvantages. Find out what works best for you and stay consistent. Good luck with your fat loss!