Cardio for Weight Loss
Cardio is heart healthy and it's a great exercise, but if your goal with cardio is to burn fat, you need to take it with a stride and make it fat burning productive.
I come across many ladies who are quite active. This is all fine and dandy, but when they are active and top that with teaching spinning classes, kick boxing, high energy videos, and general cardio machines, this can be a recipe for disaster, setting your further back than when you started.
Don't go overboard with cardio. Keep it simple, yet effective.
Cardio Intensity
Cardio intensity is a factor to keep fat burning beneficial. This does not mean to do an all out killer cardio routine that leaves you crawling from the gym in a near death status, but to simply shake things up a bit to force the body to respond.
A good way to master cardio is with HIIT (High Intensity Interval Training). There are many variations of HIIT and my favorite is the 2/2 ratio.
Example of 2/2 Ratio HIIT
Minutes 1-2 - Warm up
Minutes 3-4 - Low intensity
Minutes 5-6 - High intensity
Minutes 7-8 - Low intensity
Minutes 9-10 - High Intensity
Minutes 11-12 - Low intensity
Minutes 13-14 - High intensity
Minutes 15-16 - Low intensity
Minutes 17-18 - High Intensity
Minutes 19-20 - Low intensity
Minutes 21-22 - Cool down
With HIIT, your body never falls in a rut because you are constantly changing the intensity to prevent cardio adaptation.
Progressive Cardio
Another successful cardio tactic to use is Progressive Cardio. Your body can adapt to anything in a short amount of time and Progressive Cardio can stop adaptation before it occurs. Progressive Cardio is simply increasing your cardio each week by either the numbers of day or the amount of time to invite change and prevent staleness, provided you don't overdo it.
Example of Progressive Cardio
Week 1 - 4 times a week for 20 minutes
Week 2 - 4 times a week for 25 minutes
Week 3 - 5 times a week for 25 minutes
Week 4 - 5 times a week for 30 minutes
You will notice how each week is a step advanced from the previous. This is how you make cardio work in your favor to burn fat.
Adopt Weight Training
Have you even seen someone in the gym doing endless hours of cardio and still look soft and unfit? That is because she is lacking lean muscle, which is built from weight training and excessive cardio burns muscle.
Weight training builds lean muscle mass. The more muscle you add to your frame, the less you need to rely on cardio. Muscle is metabolically active and allows you to burn more calories at rest and at play. Of course, this does not mean to kick cardio to the curve, but having a balance of both in your program will keep things interesting and will give much better body transformation results.
Summary to Cardio Queen Syndrome
Once you understand how you can manipulate cardio, you will be able to master the fat burning game. Realize that you don't need three or four different cardio methods stacked on top of one another. Just use cardio wisely and you will have the advantage. Remember, cardio is a fat loss tool, not the determining factor.
It is no surprise that diet and fitness go hand in hand, and using cardio for weight loss is an excellent way to boost the body’s fat burning potential as well as take advantage of other health benefits that better fitness provides.
About Cardio Exercise
Cardiovascular exercise is a more technical term for familiar aerobic techniques. Cardio workouts are engineered to last for an extended period of time – typically 30 to 60 minutes – and use a wide range of large muscles to elevate an individual’s heart rate. As the heart rate increases, the body breathes deeper and expands blood flow to the muscles in use.
Cardio exercise stimulates weight loss because of its extended time frame. Initially, the body will burn glycogen, otherwise known as stored sugar, for the energy needed to maintain the exercise. After the available glycogen supply is depleted, however, the body relies on fat for maintaining energy for the activity. It is the burning of these fat stores that results in greater weight loss.
Types of Cardio
There are many fat burning exercises that can be used for cardio for weight loss. The key is to find an exercise that is enjoyable and easy (so you are more likely to do it more frequently and for longer periods of time), as well as one that uses large muscles that will help elevate the heart rate. Popular types of cardio exercises include:
- Jogging or running
- Singles tennis games
- Biking or cycling
- Swimming
- Brisk walks or hiking
- Stair climbing
- Elliptical machines
- Jumping rope
- Kick-boxing
- Step, dance, or jazz aerobics
- Aqua aerobics
Even individuals who don’t have time for regular exercise can still enjoy the benefits of a cardio workout by making adjustments to their daily routine. Speeding up the pace of housecleaning and yard work can create a cardio workout, and walking to a local store instead of driving can automatically add more cardio time into even the busiest schedule.
Regardless of the type of cardio you choose, it is best to find an exercise that uses a variety of muscle groups, a wide range of motion, and is suitable to your physical abilities. Before beginning any exercise regimen, consult a physician to discuss proper exercise techniques and what target heart rate you should achieve for the best cardio workout.
Cardio Benefits
In addition to using cardio for weight loss, many people enjoy additional benefits from this type of increased exercise. Cardiovascular exercise can:
- Increase physical stamina and endurance.
- Help lungs work more efficiently and gain a greater capacity.
- Stimulate more efficient blood flow to muscles, which helps relieve cramps and remove the body’s toxins.
- Release endorphins into the bloodstream, providing a natural “high.”
- Increase the body’s flexibility.
- Lower blood pressure and bad cholesterol levels.
Combined with weight loss, these health benefits greatly increase the quality of life and can allow individuals to enjoy far more activities than they would be able to without a healthy lifestyle.
Using Cardio for Weight Loss
To use cardio exercise to enhance weight loss, it is important to opt for a regular cardio routine. A steady regimen of 30 to 60 minutes of cardio exercise 3 to 4 times per week is recommended, though individuals who have not exercised regularly should start with shorter workouts to allow their bodies time to develop the stamina for longer sessions. Interval training – where more rigorous portions of a workout are interspersed with easier exercises in the same session – is particularly effective at increasing the heart rate while still adjusting to each individual’s exercise level.
To keep the workout fresh and interesting, it is also critical to change routines periodically. A new routine or different type of exercise will work different muscles, spreading the benefits of the exercise throughout the body. New techniques will also keep the participant interested and engaged in the activity rather than making it a chore. By staying interested in the exercise, it is more likely that a regular routine will be adhered to and the long-term benefits of cardio exercise can be experienced.
Best Time to Do Cardio
While there is no “wrong” time to do cardio for weight loss, there is some evidence that the most efficient time is in the morning before eating breakfast. The theory is that individuals who do cardio after a meal must first burn off the excess sugar and carbohydrates they’ve just ingested, which means that less fat will be burned away during the duration of the workout. By working out before eating, more stored fat will be converted to energy and the weight loss benefits may be noticed sooner. After the workout, eating a healthy breakfast will restore the body’s energy level and prevent the period of lethargy that may follow.
It is important to note, however, that doing cardio at any time is beneficial. If the only time an extended exercise period can be arranged is in the evening, the benefits will still accumulate, though the weight loss may be more gradual. In addition, many exercise physiologists and nutrition researchers believe that the primary key to weight loss is not what time you exercise, but rather creating a calorie deficit by either eating fewer calories with a properly balanced, healthful diet or burning more calories on a daily basis, and ultimately adopting a healthy combination of both.
Avoiding Injury
Because cardio workouts are so extensive, it is important to take appropriate precautions to prevent injuries.
- Wear appropriate footwear with adequate support and cushioning to prevent stress fractures and joint pain.
- Drink plenty of water before, during, and after the workout to keep the body properly hydrated.
- Be sure to stretch and warm up muscles before intense workouts to prevent strains.
Cardio Won’t Work by Itself
Despite the benefits of cardiovascular exercise and what it does contribute to weight loss, the most effective weight loss plan incorporates more than aerobic exercise. Healthy eating habits are essential to provide adequate nutrition to hard-working muscles, and strength training will help build muscles that can operate more efficiently, further stimulating weight loss. By developing a well-rounded diet and exercise plan, with cardio for weight loss as an integral part of the routine, it is possible to create a healthy lifestyle that will lead to many physical and emotional benefits.
How to Lose Weight on Celexa
Celexa is the brand name for citalopram hydrobromide, a selective serotonin reuptake inhibitor (or SSRI) drug used for the treatment of depression and other mood disorders. Celexa's side effects can include increased appetite and increased weight, according to manufacturer Forest Laboratories. It may be prescribed in doses ranging from 20 to 40 mg daily.
Some patients actually lose weight on Celexa; in fact, Forest found that "Patients treated with Celexa in controlled trials experienced a weight loss of about 0.5 kg compared to no change for placebo patients." However, other patients report that the drug seems to prompt a craving for food.
Achieving or maintaining a healthy weight can be a real challenge for patients who suffer from this effect, but several options are available to them
A common question asked by depression patients is: "Can you lose weight on Celexa?" According to experts and clinical studies, the short answer to that is yes, it is possible.
Celexa
Lundbeck, a pharmaceutical company, developed Celexa in 1989. When the patent expired in 2003, the drug came out in various generic forms.
Typically, Celexa is prescribed as a treatment for depression. It is also considered a treatment for social anxiety disorder, panic disorder and obsessive compulsive disorder. From time to time, it can also be included in treatment plans for Huntington's Disease and premenstrual dysphoric disorder.
Considered a mild anti-depressant, its side effects list is mild compared to many drugs of its kind. Just over 10 percent of patients taking Celexa experienced side effects including vomiting, nausea and diarrhea. Other side effects may be experienced, but these are the ones most linked to the potential for weight loss or gain. Studies have shown that these side effects are short-lived and decrease as the patient is on the drug longer.
Can You Lose Weight on Celexa?
It is very possible to lose weight while taking Celexa. Doctors haven't gone on record as to exactly why, but there are a certain percentage of patients who have actually lost weight without trying while on Celexa.
It could be said that the side effects of nausea, vomiting and diarrhea are directly linked to the causes of the weight loss. If these side effects are somewhat severe in the first few weeks a patient is taking Celexa, it's understandable that weight loss would be experienced.
As the drug begins to take effect, patients may return to their previous eating habits. Their depression recedes and they start to get back to regular, daily activities, which may mean exercising. This is a natural way that the drug may, indirectly, cause weight loss. As their moods even out, it becomes less difficult to control eating habits and a focus on a healthy diet may return.
It Won't Happen on Its Own
As much as you might like to hope that it will, Celexa is not going to instantly make you lose weight and become thin like in your dreams. Just like any diet plan, it's going to take work, effort and determination on your part.
Healthy Diet
The first thing to do is to eat healthier. This means paying attention to calories, fat content, sugar levels, sodium levels, etc. You may need to cut portion size, or concentrate on not snacking on junk food throughout the day. Some dietitians recommend their patients eat several small meals each day instead of two or three larger ones. This dispersal of calories is more effective than bundling them all into two or three meals. It stretches out your chances to eat throughout the day, making you feel more satisfied and less hungry.
Exercise
You'll need to start exercising, too. Just changing your eating habits isn't going to completely help. It's healthy for you to exercise, and a routine that includes both weight training and aerobic exercises is going to get you pretty quick results. Exercising four days a week for 30 to 45 minutes each day will get you in the groove pretty quickly. It may seem hard at first, but just keep trying. You should alternate your types of exercise every day. For instance, if the first day you work on strength training exercises, then the second day should be some sort of aerobic exercise.
It is Possible
Even though it may seem your metabolism is working against you, there are no scientific reasons that weight loss on Celexa isn't possible. Ask yourself the question. "Can you lose weight on Celexa?" If you think you can, then you can. If you tell yourself that it's impossible, it probably is.
# Step 1
Discuss this and any other side effects with your health-care provider. (The pharmacy instructions include this warning: "Call the doctor right away to report new or sudden changes in mood, behavior, thoughts, or feelings. Signs to watch for include new or worsening depression, new or worsening anxiety, agitation, insomnia, hostility, panic attacks, restlessness, extreme hyperactivity, and suicidal thinking or behavior.") Some side effects vanish as you become physically accustomed to the drug over the course of a few weeks. If not, you and your doctor may decide that a side effect of weight gain is unimportant considered against the benefits of the drug. If you are on a high dose of Celexa, your doctor may suggest trying a lower dose.
#Step 2
Healthy eating and exercise may counteract any weight gain. Exercise itself is helpful in treating depression. According to a study from the University of Texas Southwestern Medical Center at Dallas published in 2005, "Individuals who participated in moderately intense aerobics, such as exercising on a treadmill or stationary bicycle--whether it was for three or five days per week--experienced a decline in depressive symptoms by an average of 47 percent after 12 weeks."
The Mayo Clinic recommends dealing with weight gain caused by depressants through eating healthy foods "such as plenty of fruits, vegetables and whole grains"; cutting back on sweets, sweet drinks, and fast food; getting 30 minutes of exercise each day; and consulting a dietitian or nutritionist.
#Step 3
The Mayo Clinic also recommends talking to your doctor about switching medications. The antidepressant bupropion (brand name Wellbutrin), for example, is not chemically related to SSRI drugs and not associated with weight gain. In fact, a study published in the journal Annals of Internal Medicine in 2005 found that 400 mg of bupropion daily was effective in treating obesity: "Over a period of 6 to 12 months, weight loss in the bupropion group (4.4 kg) was significantly greater than in the placebo group (1.7 kg)." However, many patients find that SSRIs like Celexa are more effective than bupropion in treating mood disorders, especially major depression.
A doctor may consider prescribing a mild dose of bupropion in addition to an SSRI to help counteract the effect of increased appetite. (Bupropion's effectiveness as an anti-smoking drug, marketed under the name Zyban, may be related.) It is important to note that other antidepressants, especially monoamine oxidase inhibitors such as Nardil, should never be combined with SSRI drugs.
# Step 4
You may need to learn coping skills to deal with increased appetite. Weight loss programs like Weight Watchers, weight loss counseling or a program to deal with eating disorders such as Overeaters Anonymous may be useful. Remember that you have taken a major step in dealing with mood disorders, and even good change can be stressful. Take advantage of help available to learn to adapt to these changes.