Cardio increases the ability to burn fat

Cardiovascular exercise burns calories and increases the body’s ability to burn fat. It is any kind of activity that uses the large muscle groups of the body and can be kept up for 20–40 minutes, with your heart rate in your target training range count.

Choose higher resistance exercises

Try running, elliptical training machines, swimming, cycling, fast walking and group exercise classes. Vary your activities so you don’t become bored.
Remember, the higher the resistance, the more muscle you will build, so high resistance activities such as rowing, stair-climbing, incline running and hard cycling are good for strengthening as well as defining muscles.

Don’t overdo it!

Aim for 20–40 minutes per session, 3–5 times per week, but don’t overdo it. Studies have shown that after about 60–90 minutes of aerobic activity, the body begins to break down and use muscle tissue as fuel; on a calorie-restricted diet, this happens earlier in your workout. Your basal metabolic rate (BMR) also slows, so you won’t burn as many calories.

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