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Wondering how much cardio is needed to burn belly fat? Well, you’re in the right place. We’re going to talk all about cardio, and more specifically how you can use it to get rid of belly fat. The truth is, most people seeking burn belly fat approach their cardio routines the wrong way and fail to account for the various metabolic adaptations we experience. The good news though is by Implementing the right cardio plan, you will be able to break through any plateaus you encounter to the point where you’re able to lose belly fat. Before that, let’s first take a look at the problems we face when it comes to cardio and belly fat loss. One of the major limitations with cardio for fat loss is that as we lose weight and improve our fitness levels, our body compensates by trying to burn less calories throughout the day. That’s obviously bad news if you want to burn belly fat. And is also why your cardio plan needs to be designed and actually progressed overtime such that it accounts for this. But, at the same time, you don’t want to do too much too soon. So, how exactly do we account for those factors? Well, we can do so with a 4-step plan that when combined with a calorie deficit from your diet, will help you lean down and eventually get rid of belly fat. The first thing we need to do here is establish a small amount of cardio to get you in the habit of moving and adhering to a cardio plan that we can then progress. What I’d recommend is just 10 minutes of incline walking every single day. You can swap this for light cycling or any low intensity, low impact cardio modality. In step 2, we want to then very gradually start increasing the duration and/or difficulty of our cardio sessions. But again, the key here though is that you’re simply increasing your cardio very gradually overtime to enable you to break through any plateaus you encounter so you lose belly fat successfully. That said, the extent to which you do so though will vary individually and depend on your lifestyle. As you apply the above 3 steps, you need to ensure that you’re not then compensating outside of these cardio sessions. So, to avoid this possible compensation from impeding your belly fat loss, you need to control and monitor 3 variables. First, your step count. Second, you need to be adhering to a regular weightlifting routine. And lastly, you need to monitor and control your calorie intake and ensure that you’re still adhering to a calorie deficit. Now the last step here has to do with maintaining your new physique. Find a routine or hobby that you can now stick to that'll enable you to maintain your new bodyweight and physique with ease. Here’s a summary of what I’ve covered on how much cardio is needed to burn belly fat: Step 1 (Baseline): Start at a low baseline level of cardio. Step 2 (Increase): In gradual increments, increase the duration/difficulty of your weekly cardio sessions every time you reach a plateau. Step 3 (Control): Control all other variables and keep them consistent (weights routine, daily steps, calorie intake) to avoid compensating for your cardio sessions. Step 4 (Maintain): After you’ve successfully stripped off the belly fat, find a routine that’ll enable you to maintain your new bodyweight and physique. Just keep in mind that you need to be pairing your cardio routine with a regular weightlifting routine and a solid nutrition plan, as these will both help speed up the process and ensure that you don’t just end up “skinny fat” by the end of your fat loss journey. And for a step by step plan that shows you exactly how to do this by optimizing your workouts, nutrition, and cardio plan for you such that you can lean down as efficiently as possible with science, just like countless of our members have done with their Built With Science programs, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at: https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=youtube&utm_medium=video&utm_content=Description%20box&utm_campaign=How%20much%20cardio%20to%20lose%20belly%20fat%20July%205%2F2020 Subscribe to my channel here: https://www.youtube.com/jeremyethier/?sub_confirmation=1 *The scientific contents of this video have been proof-read and verified by published researcher Dr. K Rayani, PhD in Biomedical Physiology and Kinesiology Filmed by: Bruno Martin Del Campo MUSIC: soundcloud.com/lakeyinspired STUDIES: CARDIO ADAPTATION https://link.springer.com/article/10.1186/1550-2783-11-7 https://journals.physiology.org/doi/full/10.1152/ajpregu.00053.2009 https://pubmed.ncbi.nlm.nih.gov/12609816/ file:///Users/jeremyethier/Downloads/Role-of-NEAT-in-Human-Obesity-CvL2014.pdf https://www.ncbi.nlm.nih.gov/books/NBK279077/ https://journals.physiology.org/doi/full/10.1152/ajpregu.00474.2002 MODEL OF ENERGY EXPENDITURE https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4803033/

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http://serious-fitness-programs.com/weightloss FACEBOOK PAGE: https://www.facebook.com/TheSeriousfitness http://www.serious-fitness-programs.com/2016/02/why-am-i-not-losing-weight-8-reasons.html You're eating too little: eating too much food can cause you to gain weight, eating too little can also make it surprisingly difficult to shed those pounds. Your body has a natural instinct to protect itself so when it is not given an adequate amount of food it will automatically go into starvation mode, causing the metabolism to slow down and the body to hoard fat and calories. As a result of this it will become much more difficult for you to lose weight. You may be eating more than you think Keep a food diary for a week and write down everything you eat. You could be surprised! This will help you to cut out the extra calories you didn't realize you were consuming. You could be making bad food choices Read the labels carefully when you go shopping. Don't be fooled by the 'low fat' labels on products such as cheese. Cheese is always high fat. The same is true for most other products. Be aware of the calorie content of what you are eating. You're not sleeping enough. Sleep = repair. When your body gets enough rest, it's able to perform. You’re not active enough Make exercise a daily part of your life to increase your metabolism. It could be something as simple as taking the stairs instead of the lift every day or spending a few minutes walking from the parking lot to your office. You will soon notice the difference. You’re not drinking enough water Drinking water increases oxygen flow to your blood and gives your body the energy it needs to continuously burn calories and fat throughout the day. By drinking little to no water, you are failing to give your body what it needs to work off your excess baggage. Skipping meals. Skipping meals causes your blood sugar levels to spike and crash, affecting your energy and mood. Because you become so hungry, it leads to overeating. Our body also responds by slowing metabolism, retaining weight, and switching into famine mode. You've hit a weight loss plateau. This usually happens after you have lost a few pounds and then suddenly you can't lose any. To overcome your plateau, shake up your weight loss routine by doing new exercise and by following a new eating plan. Weight loss has to be the easiest fitness goal to achieve. It's all about reducing food intake, exercising hard, and never giving up. And if you have other reasons that can prevent you from losing weight? Let us know in the comments below.

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