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Welcome to the, you can do this podcast with Charles Colaw on the daily podcast that provides you with the proven growth path to fat loss and total body transformation. Get ready because you’re about to enter the you can do this podcast. Hello, this is Charles Colaw with the Colaw fitness. You can do this podcast and today I’m going to talk to you about cardio for fat loss. That’s cardio for fat loss.
See the problem is there’s a lot of people want to do cardio and lose weight, but they do cardio in a way that’s not actually targeting the best fat loss effect. And it’s really interesting cause when you would do cardio, you think running or swimming or jogging or walking, you’re losing weight and so on. If you go too intensely, you actually pull from both muscle and fat tissue. So to be answering your question on how to do cardio, the best for fat loss, it’s a two part answer.
There’s a type of cardio that’s the most effective and that’s anywhere from 60 to 70% of what your maximum heart rate is. Anything above that you start tapping into muscle tissue or you’re putting your heart, heart health at risk by going too hard and the risk is not worth the reward. And then the other part is to make sure that you’re doing the type of cardio that is the most effective.
So the exercises that are the most effective and keeping the exercises that are most effective and the heart rate that’s in the most effective zone. So two part answer, what type of cardio to make sure that you know what kind of cardio exercises, like running, jogging, swimming, things like that that you can be doing that are effective. And then also making sure you’re keeping your heart rate in the correct fat burning zone.
So first off, the types of cardio that a lot of people find most effective and most used are especially like in a jam. We’re going to be like the elliptical, the elliptical fitness trainers where you’re kind of like running in the air is non-impact. It’s why I like it. I’ve had a lot of clients on elliptical trainers. It’s actually my first preference for exercisers because if you are overweight, it’s not hard on your hips and knees and ankles is almost non-impact completely.
And it’s like, and you get to use your arms cause there’s arm motion in it and you can run in the air on an elliptical trainer and that’s a great way to do it. They, you know, I’m an elliptical. You can do anywhere from 500 to 600 calories an hour. I’ve actually gotten up to like eight or 900 calories, even hit a thousand calories on elliptical by going hard.
But you can be very effective on losing burning calories and getting a lot of energy expenditure out of an elliptical trainer with zero impact and risk of your joints. So first one is elliptical. Second one is traditional running like on a treadmill or outside that can you can lose anywhere from 600 to 800 calories with running outside. So that’s another effective way to be doing cardio. Jump rope, jump rope can be very intense.
It’s very caloric in burning. It can be like a thousand calories in an hour. So jump roping or skipping rope can be a thousand calories per hour cycling or riding a bicycle or doing a recumbent or upright bike in affordable gym Arlington TX can be anywhere from 650 to a thousand calories per hour. I like that one as well because especially for beginner fitness you don’t really bother any joints. If you’re sitting on a recumbent bike, you’re kind of sitting back and you can really kinda start tracking your calories, adjust the resistance.
It’s a really easy way to kind of jumpstart and get that going for cardio. And that’s just a simple recumbent bike. 650 to a thousand calories in an hour. Rowing, that’s a really good one too. Like a far as in a row or where you sit on it and you use your legs and your arms, you pull it to your chest and you repeat it, repeat it, repeat it.
Rowing motion, like a rower, like a a concept, two rower. We’ve got those in the affordable gym Arlington TX or some of the matrix rowers. Those are great rowers as well. Anywhere from 650 to over a thousand calories in an hour, rowers can be a great exercise for, for losing weight. It’s not super intense on your joints. I do think you can put a lot of strain on your back if you have a low back issue. So just be mindful of that.
Rowers are great. Walking, walking is the lowest calorie expenditure in here, but walking is really good too. You can have 250 calories to 350 calories in an hour with walking, you know, like a moderate walk. Then also swimming, so mutually good. It can be pretty high, 600 to 800 calories in an hour. And then the last I have on my list is boxing or boxing on a you know, hitting a, hitting a bag.
It can be anywhere from 400, 800 calories, sometimes even up to a thousand calories. Just you’re pretty intense, so it’s another great option and you get your legs in it and so on. So those are some types of cardio that can be the most effective. In the highest ones we had on there were like jump rope, cycling elliptical and swimming. So those are all great ones. I love the elliptical trainer. That’s a really good one to use.
And I love recumbent bikes, especially for beginners on those two. Very, very good ones. Very effective. It does do a lot better. Just a traditional treadmill and walking or walk, jogging. So ellipticals and recumbent bikes. As a trainer, I would start my clients there first and there really 600 to 800 calories in an hour, 45 minutes, you could easily hit 500 calories.
That’s what I try to target a lot of my clients on. So 45 minutes on elliptical, 45 minutes on like a recumbent bike and hit that 500 calorie Mark would be a great way to the very effective cardio and not have any kind of major joint issue or chance of compromising that. Now, second component for losing fat, fat loss, like cardio for fat loss. What kind of car do you want to be doing for fat loss?
Second type of cardio for fat loss component is the fat loss heart rate zone. So what is the heart beats per minute to be doing while having, doing cardio? So when you exercise, you’ve increased your intensity with the resistance or the incline or how hard it is to do the exercise or the speed at which it’s revolving or going. That then in turn increases your maximum heart output to keep up with your oxygen for your heart.
So your heart basically beats faster to keep up with demand of oxygen or cellular respiration. Beats per minute is what I’m talking about here. So maximum beats per minute for persons age. If we can keep that around 60% to 70% of the maximum beats per age, that is going to be the most effective for fat loss. Now when you get up into like the 75 80 85 range, you’re mainly cardio benefit.
But at that point your body’s not only just pulling from fat, it’s mainly point from muscle as well. So you’re losing muscle. So you’ve heard like run off all your muscle. If you get your heart rate too high actually will cannibalize muscle tissue, cause your body’s muscles hold glycogen storage and so on. So it’s energy in your muscles. You can actually burn up energy in the muscle with doing cardio. So too much to, sorry to intensive cardio can actually be go in direct opposition to your muscle gains.
How many beats a minute does that need to be? So for most of you guys out there, as far as in the ages of 18 to 50K has probably most exercises that are out there. That’ll be around 120 to hundred and 30 beats a minute approximately. So most people between the ages of 18 and 50, your heart rate for fat loss is 120 to 130 beats a minute. So repeat that again.
If you’re 18 to 50 years old and you want to target fat loss 120 to 130 beats a minute is what you want to be shooting for. Now, if you’re over 50, this is where you are certain to get older and we want to make sure don’t overdo the heart. And so this is, we’re about 105 to 120 beats a minute is your fat zone. So if you’re 50 to 7,005 to 120 beats per minute approximately. Visit Colaw Fitness the affordable gym Arlington TX offers today for more information.
So these are just some numbers that I’ve taken from some of my trainer books and from my experience and kind of give you some approximate as nations. These aren’t absolutes, but whenever you do in the fat loss zone, you only want to run your body’s maximum output for the heart and the lungs and so on at about 60 to 70%. If you’re doing it at that intensity, your body will primarily pull from your fat reserves.
She started going higher. It’s gonna pull from fat and muscle. So yes, you may burn more calories. If I’m running really hard at 80% of my total maximum output let’s say half my calories are coming from fat and half are coming from muscle, but if I drop it down to 70 or 65%, I may not burn as many calories in an hour, but they’re all primarily coming from fat tissue, which is actually more fat loss benefit.
So people that are just slamming that treadmill and running like a banshee like crazy, they’re probably not as effective as the guy next to him going at half that rate. That guy half that rate, it’s probably targeting more fat loss than the guy running really hard because your body is now pulling an energy demand and it’s pulling from muscle and fat. So kind of interesting makes you think about, man, I worked out so hard, I killed myself as sweating up crazy.
Just ran that treadmill all the way up to 10 and just pounded it for a full hour. That’s great. I call that to skinny fat exercisers. They’re burning muscle and fat and they stay, they get smaller, but I call it skinny fat. They’re losing muscle and fat. So let’s be the smart exercise or go to the 60 stick to the fat. ZOS is 60 to 70% of your maximum heart rate.
Most of you guys out there, that’s 120 130 beats a minute and target the fat, keep the muscle, the lean trim, fit version. Don’t overdo it. So 70% of the heart rate. Okay, this next item be here. I had written here says 70% of max heart rate turns to cardio health benefits, but start to cannibalize the muscle. So that’s basically where I was saying going too high, you’re going to cannibalize at 85% of the max heart rate.
You’re actually getting to what they call a danger zone where your heart and vascular system is more compromised. Especially as you get older in age, it’s, there’s a higher chance of risk. So not only are you pro pulling from fat and muscle. That you’re compromising the system that could, you know, could have an issue there. So next we want to make sure that you work your body to burn fat and not overdo it.
So fat loss zone is moderate to low intensity and that 60 to 70% of max effort. Another way to kind of think about it that I’m using the talk test which is basically when you’re talking to somebody, they can still talk and communicate, but they’re a little bit short and laboring and breathing, but they can still communicate. That’s around 120 beats a minute for most people, maybe 130 beats a minute, but at a certain point it starts to go where they’re now there’s, they just can’t talk at all anymore.
So as it’s completely broken up and that is a, the top tests we want to keep you around where you’re still being able to communicate but slightly labored in your breathing just slightly. How often to do cardio. I encourage all my clients to do cardio every single day. And I encourage my clients to do cardio for fat loss for 500 calories every day.
So what does that look like? That looks like this. You go over there, you get on an exercise bike, you start peddling, you check your heart rate monitor, you get your heart rate to one 20. Once it’s at one 20, you go for 500 calories. Most of the time it’s anywhere from 40 to 50 minutes and you’re done. So let’s say that again, he walk over there to like a recumbent bike. You’d get on the bike, start pedaling, put your hands on the things, you get your heart rate up to one 20 to one 30.
Hold that for a PRI for 500 calories, which will take generally 45 minutes or so and then you’re done. So that’s great for fat burning and basically gets you new to lean shape. It’s spare the muscle then to be effective, you need to make sure that you’re eating a diet that is forcing your body to go into a state of ketosis.
That is where your body’s brain ketone bodies is energy, basically fat. Do you want your body to Burt burning fat? And so making sure your body is in a state of diet induced Keenan jeannet process, which your body is now utilizing your own fat as an energy substrate. So I talk about my meat, veggie and protein shake diet, which is in all of our CF 30 free trainer classes, journals, one sheets that we hand out at our clubs.
So my call to action for you guys to be successful on fat loss cardio for fat loss. What kind of cardio be doing for fat loss? My call to action is pick any type of car. Do you like? I like listicles and bikes for beginner clients, they’re very, very easy low impact and keep your heart rate somewhere between one 20 and 130 beats a minute.
If you’re the ages of 18 to 50, if you’re ages of 50 to 70, stick to about one. Oh five to one 20 and then sign up for this free CF 30 diet and workout plan. You’ll have a trainer that gives you a free nutritional plan. Walks you through all this stuff, how to follow it and all of this stuff. I’m explaining this further in depth explained and taught to you in the plan and you will be extremely successful for weight loss.
So you need to go to Colaw fitness, start that CF-30 plan. Start doing your cardio routine for fat loss and you’ll be extremely successful. All of that is totally free. At Colaw fitness. We have memberships for as low as $1 down and $5 a month with a 30 day money back guarantee. We’ll give you your dollar back. So I encourage you to come check it out.
Don’t take my word for it. Go and check it out on YouTube. Type in Colaw fitness reviews on YouTube. So go to YouTube, type in Colaw fitness reviews and listen to people just like yourself who’ve lost 30, 40, 60, 80, a hundred, 160 pounds. Just amazing results following a lot of these CF 30 principles, these cardio principles for fat loss. I’m just a lot of people that are getting great results in States all over the place.
And we just want to make you encourage you, teach you, train you, equip you with all the tools to be successful. Give you mind frame documents to follow and the trainers free trainers to show you how to do it. If you have any questions for me, you can always email me at [email protected] That’s cf30trainer. That’s the numbers. And check out our YouTube videos, Colaw fitness reviews. And this is the trolls. You can do this podcast and this is covering cardio for fat loss. We’ll talk to you next time. Have a great day. Bye bye and see you soon at the most affordable gym Arlington TX offers Colaw Fitness.