How much cardio do I need to do to lose weight?
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The majority of fitness experts will advise you to do the cardio after the weight training, because if you do cardio first, it uses up much of the energy source for your anaerobic work (strength training) and fatigues the muscles before their most strenuous activity..
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Eat an overall healthy dietary pattern that emphasizes:
- a variety of fruits and vegetables.
- whole grains.
- low-fat dairy products.
- skinless poultry and fish.
- nuts and legumes.
- non-tropical vegetable oils.
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Cardiovascular exercise Generally, aim to do either : 30 minutes of moderate-intensity cardio activity at least five days per week (150 minutes per week) at least 25 minutes of vigorous aerobic activity three days per week (75 minutes per week).
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There is no recommended upper limit on the amount of cardio exercise you should do on a daily or weekly basis. However, if you push yourself hard with every workout, then skipping a day or two each week to rest may help you avoid injury and burnout.
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Stick to baked things like chicken or deep-sea fish like salmon and tuna, and avoid rich cream sauces, Dr. DeVane says. "Think about the Mediterranean style of eating—minimal red meat, lots of fresh fruits and vegetables, and olive oil and nuts [which contain the good fats], plus a glass of wine, if you enjoy that.".
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