If you’re serious about losing body fat, then you need to find time for cardio. Cardiovascular exercises increases your metabolism, and in turn allows your body to burn more fat, a process called lipolysis. To increase cardiovascular effects, its recommend that you do between 35-45 minutes of cardio on your non weight training days. On days that you do weight training, perform 10 minutes before your weight training routine and 25 minutes after your weight training routine.
Research has shown that our bodies are composed of 85% water. It very important that we maintain hydration levels during our exercise routines. It’s recommended that a person that is training maintain intakes between 40-50% of their weight in ounces of water. For example a 100 pound person should drink 40-50 oz of water a day, and a 200 pound person should drink 80-100 oz.
It’s extremely important that you warm up your muscles before any exercise routine is performed. A simple warm up includes 5-8 minutes on a treadmill, stationary bike, or even an elliptical machine. The overall concept of the warm up is to slowly raise your heart rate and increase blood flow through your muscles.
Stretching before your workout will insure that your body’s ready to endure the stress of training. When you stretch correctly, your increasing the flexibility of your muscle fibers, and in return increase proper blood flow to them. Stretching before each routine and between each set will insure that your muscles are ready and will help prevent injuries. A basic stretching routine should take around 5 minutes.