When it comes to fat loss and cardio, there are some unique and fascinating aspects that people often overlook. From zone creep to not cross-training and avoiding upper body cardio, these critical cardio fat loss mistakes can hinder your overall efforts. In this blog post, we will dive into nine of the most critical mistakes people make regarding cardio and fat loss and offer tips on avoiding them.
1. Zone creep
Zone creep is when you start doing cardio, enjoy it, and slowly increase your intensity, creeping into zones four and five. When doing cardio for fat loss, you want to stay in the zone two cardio range, where you can converse while doing cardio. If you creep into zone three, you’re utilizing carbohydrates and fat, but if you creep into zone four, you’re not utilizing fat as fuel. Try to keep your intensity down to a rating of perceived exertion of six on a scale of one to ten.
2. Not increasing protein
When you add cardio, you also need to add more protein. For every 30 minutes of cardio, add another 30 grams of protein to prevent muscle loss and wasted effort.
3. Not cross-training
One of the biggest mistakes people make is not cross-training. Change things to trigger adaptation, and ensure your cardio remains challenging.
4. Dehydration
Dehydration plays a critical role in delayed onset muscle soreness and overall recovery. Hydrate before and after workouts and increase your sodium levels for intracellular water.
5. Upper body cardio
Upper-body cardio is one of the most potent ways to increase your heart rate, particularly interval training. Using the arms in battle ropes or the rower is an excellent way to get the heart rate quickly.
6. Doing too much cardio
Don’t do so much cardio that it takes away from your resistance training. Running or biking too much can cause soreness, leading to less effective resistance training the next day.
7. Not incorporating intervals
Incorporating intervals is a great way to increase the effectiveness of your cardio workouts.
8. Not tracking progress
Tracking progress is crucial when it comes to fat loss. Keep a log of your cardio sessions and measure improvements in intensity and overall length of time.
9. Not adjusting for age and fitness level
It’s essential to adjust your cardio workouts for age and fitness level. Younger individuals may be able to handle more cardio than older individuals or those who have been sedentary for a long time. Adjusting the duration and intensity of cardio for optimal results is crucial.
In conclusion, cardio for fat loss requires special attention to detail and careful monitoring to ensure optimal results. Avoiding these nine critical cardio fat loss mistakes will support your goals and help you achieve a leaner and healthier physique.
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Summary of Transcript:
This video discusses common mistakes people make when using cardio for fat loss. The first mistake is “zone creep,” where people gradually increase their intensity, moving beyond the optimal fat-burning zone. The second mistake is not increasing protein intake when adding cardio to their routine. The video recommends adding 30 grams of protein for every 30 minutes of cardio. The third mistake is not cross-training, as it leads to decreased efficiency and adaptation.
People can also do too much cardio, taking away from resistance training and slowing down metabolism. Additionally, avoiding upper body cardio is another mistake, as it can provide a powerful way to increase heart rate. The video also emphasizes the importance of staying hydrated and using electrolytes during cardio.
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Summary of Description:
The video titled “9 Fat Loss Cardio Mistakes to AVOID This Summer” discusses common mistakes people make when doing cardio for weight loss, such as not increasing protein intake, dehydration, avoiding upper-body cardio, overeating, and not having fun. The video also mentions an LMNT Electrolytes brand that can help with dehydration and offers a free sample flavor pack. The video contains a paid partnership with the brand.
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Source Description
Get LMNT Electrolytes & Receive a FREE Sample Flavors Pack: http://drinklmnt.com/thomas
9 Fat Loss Cardio Mistakes to AVOID This Summer
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Timestamps ⏱
0:00 – Intro – 9 Fat Loss Cardio Mistakes to AVOID This Summer
0:21 – The Zone Creep
1:45 – Not Increasing Your Protein Intake
2:55 – Not Cross-Training
3:46 – Dehydration
4:10 – Get LMNT Electrolytes & Receive a FREE Sample Flavors Pack!
4:37 – Avoiding Upper-Body Cardio
5:49 – Cardio Taking Away From Resistance Training
7:12 – Overeating
8:10 – Not Increasing Antioxidant Intake
9:46 – Mixing Cardio with Weights
11:03 – Not Having Fun
