Weight loss, and consequently fat loss, results from a calorie deficit. If you’re expending more calories than you’re taking in, you’re losing weight. A good cardio program will help you create that deficit. And as you know, lost weight, and more importantly lost fat, is essential to the six-pack look.
Studies have shown that reaching your target heart rate for at least 20 minutes, three times a week, can raise your overall metabolism. Simply put, participate in moderate to intense cardiovascular exercise for 20 minutes, three times a week, and you’ll burn more calories (and thus more fat) even when you’re not working out.
A good method for calculating your target heart rate is to simply subtract your age from 220, or 226, for men and women respectively. While you’re training, a heart monitor makes it easy to tell when you’ve reached your target rate. Most health clubs have accurate, easy-to-use heart monitors right on their equipment. If you don’t have access to a heart monitor, just put your fingers on your carotid artery (on the side of your neck between the middle of your collar bone and your jaw bone) and count the number of beats in 6 seconds, then just add a zero to get an approximation of your current heart rate in beats per minutes (bpm). You can also use the radial artery on the underside of your wrist for this technique.
A good cardio program for beginners will involve moderate to intense exercise for 20-40 minutes, three to four times per week. The amount of training you choose to do should take into account your present level of fitness, the speed of your metabolism (genetics makes fat loss much easier for some than for others), and any extenuating circumstances regarding your health.
Some examples of moderate to intense cardiovascular exercise include things like running or jogging, the stairmaster or elliptical machines, biking, swimming, or participating in aerobics classes. Try not to perform just one activity with too much consistency, as alternating between activities will “shock” your body into working harder, thus burning more calories. Repetitively performing just one activity will eventually result in your body adapting more and more to that one activity, and the more your body adapts, the less it has to work, and the less effective your workouts become.
Finally, be sure to perform a “cool down” after each cardio session in order to prevent injury. At the end of each session, simply perform the same activity at a light, easy pace for about 5 minutes before stopping completely. Afterwards, don’t forget to take some time to stretch. This will further ensure that your training won’t be hampered by injuries, and will also reduce soreness the next day.