The minimum cardio you need to do to lose fat is 20 minutes. 30 is of course better. Essentially I think it takes 20 minutes for it to kick in, so anything after 20 minutes (at a time) is a bonus. More fat burning going on.
If you did 30 minutes at the proper heart rate, and then did it twice a day, you are getting double the fat burning for the day. Keeping your metabolism high, reving it up.
4 times a week is not a bad goal. Remember though that you also need to watch what you eat. Cardio burns fat, but not if you keep replacing it. Sometimes we think if we just exercise we will lose. That can be true, but not if you eat extra because the exercise makes you more hungry.
Resistance exercise will help you in some ways more than the cardio. Lifting weights (even if only a few dumbbells) can help to build muscle. Cardio burns fat during the time you are doing it, but by having extra muscle you will burn more calories all the time, even when you are resting, because muscle requires more fuel to maintain than does fat.
So it is good to do both types of exercise. Cardio and weight lifting. But so many weightlifting people have reminded me again and again that "great abs are made in the kitchen not in the weight room", that we need to still pay attention to our diet too.
|