The Magic of Cardio: Burn Fat Throughout the Day

Many people think that the only way to lose weight (through exercise) is by engaging in cardio to burn fat. This just isn’t true; there are plenty of things you can do throughout the day to burn fat. But first, here is some very useful information:

Basal Metabolism

Basal metabolism represents the minimum amount of energy (in calories) needed by the body to keep it alive at rest. In other words, if you were to sleep for 24 hours straight, your body would use a certain amount of calories during that period just to stay alive. This can be calculated on-line, or you can use one of these two formulas, depending on whether you are male or female:

  • Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years)
  • Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)

Through the BMR (Basal Metabolism Rate), you can determine how many calories you need to intake daily to either gain weight, stay at your current weight or to lose weight. This comes in handy when you are watching your calorie intake. Since you know how much you will need at rest, if you take in less than that, you will lose weight.

High Intenisty Circuit Training

This is a type of workout that combines cardio with normal strength training exercises. For example:

  • 10 minutes of running
  • Sit-ups
  • 10 minutes of running
  • Push-ups

This type of workout give you the best of both worlds by increasing the amount of calories you burn through a higher metabolic rate and heart rate with muscle strengthening, using muscles that are already being worked on through the cardio.

Throughout the day, there are a number of ways you can fit in some activity:

Take the Steps

Simply stop using the elevator all the time and take the steps. This is a great way to increase the heart rate, as well as work the muscles in the legs. Over time, you will notice that you can get further up before the burn kicks in.

Take a Walk

Instead of sitting at your desk for lunch, go outside and walk around the building once or twice.

Park Further from the Door

This is really simple; park your car further away from the entrance for a little extra walking. This is especially true for the mall.

Some of these ideas may not seem like they would accomplish a lot on their own, but it all adds up and helps you continuously burn fat throughout the day.


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