Cardio

 

For effective fat loss during cardio, it’s important to maintain your heart rate within the fat-burning zone. Too low, and you’re mostly just warming up. Too high, and you may burn more muscle than fat.

 

To find your Target Heart Rate (THR) for fat burning:

1. Start with 220 minus your age

2. Multiply that number by 0.65 for the lower end of your range

3. Multiply it by 0.75 for the upper end

 

Keep your heart rate between these two numbers during cardio to burn the most fat efficiently.