When trying to achieve that fitness model look of defined yet feminine muscularity, a great booty, and an amazing set of abs, the question naturally arises as to how much cardio should a woman do? Of course, no amount of cardio will get you to your end goal without the right nutrition and weight lifting program to do most of the proverbial (and literal) heavy lifting to create fantastic results. What is the answer in terms of cardio? Well, that will depend on how much fat currently resides on top of the muscle and how much time one has to work with.
How Much Cardio To Lose Fat and Flatten Tummy?
The quick answer is enough cardio to burn off the fat that diet and weight lifting aren’t quite taking care of on their own. A good rule is to aim to lose 1-2 pounds of fat per week, otherwise, you are probably just losing muscle mass…which ain’t a good thing, as you’ll also lose you shape and burn fewer calories throughout the day.
If one has significant amounts of fat to lose, then losing more than 2 lbs per week is definitely doable without causing harm.
Excessive cardio can screw up much of the work you have put forth in the weigh room and is unnecessary if you have your diet in order. That should be the first focus, slowly pulling away the unhealthy foods from your diet, and sticking within a set calorie range that is appropriate for your current size and ultimate goals.
Trust me when I say that, if you don’t have your diet in order, the cardio isn’t going to work in stripping the fat away (at least beyond the very beginning) and at best you’ll just stagnate in your gains.
I’m certainly not opposed to doing longer and slower cardio sessions. In fact, I sometimes find it preferable to doing shorter duration exercise, such as sprints. Grabbing my headphones or Kindle to get some reading done and walking for an hour on the treadmill or for 40 minutes or so with an incline.
Diet is Key to Losing Flab
Yes, this type of cardio can indeed produce six pack abs and a great and tight midsection. But again, the diet is going to determine your results…burning 500 calories doesn’t do much to your physique if you go over you caloric limit for the day because you indulge in some post-workout cake, cookies, and the like.
One simple way that I estimate how many net calories (after you subtract the calories burned from working out) is multiplying my weight by 10-12. Usually, I like to multiply by 12 at the start and then drop it down to 11 as I move along, because I feel that 10 is too low for my purposes.
I usually keep it at 2000 net calories a day, once I’ve gotten deep into the diet (as a man at an above average height and weight) and don’t drop much below that, as going too low can be very unhealthy and screw with you hormone production.
I also like to change things up from the slow and steady state cardio by doing things like sprints or intervals of 2-3 minutes at 75% of max effort followed by a few minutes of rest. I may do this type of thing for 30 minutes or so following my weight lifting routine, if I had one scheduled for that day.
So, you can see that the amount of cardio varies from day to day. I like to start out with 3 days per week at the beginning of my fat loss diet and then gradually bump that up to 5 days per week, so that I don’t have to keep cutting calories or go through some unhealthy or crazy low period that isn’t sustainable.
The 5 day per week thing is only kept up for a month or two max, before I drop it back down to let my body recover, or once I’ve achieved my ideal look for that particular cutting cycle.
What’s a good Cardio Program to Get Rid the Belly?
I usually do cardio year round for health, anyway. So, I do like to take long walks, and whatnot because it makes me feel better.
However, when I really want to get lean. I always go back to using Visual Impact Cardio.
VI Cardio is an downloadable ebook program from fitness trainer, Rusty Moore. I love using it because it’s both a challenge and really shreds that fat with its calorie burning cardio workouts.
There are three 12 week levels from beginner to advanced. Each of these workout gets progressively more difficult and switches up between the longer steady state exercises and the shorter and more intense varieties.
All you have to do is follow the plan, make slight adjustments if need be, and keep your calories in line…and the belly fat will melt away.
So, if you want an entire plan laid out for you, step by step. Go ahead and check out Visual Impact Cardio., using my link.
I do receive a commission, if you choose to buy. However, it doesn’t cost you any extra. Plus, there’s a 60 day money back guarantee. So, try it out and if it doesn’t suit you, get a refund.
This is a program that I actually use and have done so for many years now. It works! It’s very affordable and you can get started right away.