Exercise, Health & Fitness

Cardio for Weight Loss

Cardio for Weight Loss

Cardio exercises at home are a great way to lose excess weight in the form of fat. Unfortunately it is much, much easier and more enjoyable to put on weight than to take it off. The information that follows will help to understand the concept of weight loss better.

Before taking a look at exercises it would be sensible to first examine what is normally eaten. Weight loss would not be a consideration if appropriate energy intakes have been consumed. When referring to generally healthy individuals, excess weight becomes evident when food has been enjoyed too much, and exercise has been missing from the agenda.

The most obvious things to keep an eye on are:

  • Portion sizes.
  • Fried and fast foods.
  • The amount of pasta, rice, and potatoes eaten.
  • The number of slices of bread enjoyed daily.
  • Sauces, and dressings.
  • Desserts, sweets, and chocolate.
  • The type of snacks enjoyed throughout the day.
  • Fizzy sugary drinks, and other high energy drinks, e.g. hot chocolate.
  • Frequency of eating.

Cardio for Weight Loss

Should healthy eating be a new concept, then a good start would be to refer to the section on this Web site entitled How to Eat Healthier. Taking a closer interest in sensible eating and reading up on it will help to get familiar with it.

The first step in weight reduction is to reduce the energy consumed by modifying the diet by better and healthier alternatives, which will provide the required energy for cardio exercises at home.

What does it take to lose a pound or half a kilo of fat in a week? A pound of fat is equivalent to 3,500 calories.

For weight loss to become evident more energy needs to be used by keeping active than what the diet provides. Bicycling at 12 miles per hour uses up about 300 calories in a 30-minute period, boxing about 340 calories, and walking briskly on a flat surface 120 calories.

To be able to bike for half an hour calls for a certain level of fitness. To lose a pound of fat would mean bicycling for up to 12 hours. If half an hour was done five times a week, only 1,500 calories would be used up, leaving a deficit of 2,000 calories still to be used up.

Additional Exercises

Additional exercises will take a few more kilo-calories off the total, however there is only so much one can do, and so much extra time that is available for this. Therefore a combination of dieting and exercising is the only reasonable way to go about losing weight.

As one becomes fitter, and is able to exercise for longer periods of time, more energy can be used up during each exercise session. Dieting will however need to remain a priority until the desired weight loss has been achieved.

It should be fairly clear by now, why what is eaten has such an impact on results, and weight loss.

It is important to realize that weight loss happens gradually, and not at the same rate throughout the weight loss regime. Initially weight will be lost much faster, than later on. When no changes become apparent for a period of time, it is time to take a closer look at the diet and exercise program again. Has more food been consumed, less exercise taken, or could not having been well be the reason for this, etc.


There are many things to consider when planning a weight loss and exercise program. Monitoring is an important part of this. To keep excess fat off permanently means making cardio workouts, as well as a sensible healthy diet part of everyday routine.

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