• A simple philosophy to help you to lose fat: Burn more calories than you eat. If your goal is to lose fat, do 4-6 cardio sessions of 30-60 minutes per week in addition to your training.

• If you can, do a cardio session before your first meal of the day. Your body will use more fat for energy because your glycogen stores are depleted. If you are afraid of losing muscle mass, take 10-20 grams of whey protein before your session, but do not take carbohydrates.

• Do aerobic exercises keep your metabolic rate high.

• Outdoor run on the sand or on the grass. This is more difficult than on a hard surface and that less stress your joints.

• Instead of starting your cardio slowly and increase speed thereafter, do your cardio high density at the start of your session. After 2-3 minutes of warm up, go to higher speed to be 80% -85% of your max heart rate for 15-20 minutes then slow down at 60% -65% of your max heart rate for the last 10-20 minutes.

• Unless you’re a top athlete, you can’t maintain a very intense pace long time, the best way to improve your fitness and burn fat is to do intervals. Alternate very intense and less intense training periods to retrieve.

• Perform 5-10 minutes of cardio before you start your workout. This helps to warm up your muscles and can allow you to burn extra calories 50-150, depending on the intensity.

• If your goal is to gain mass, follow your workout and finish with cardio. Lifting weights will deplete glycogen stores, your body is more likely to use fat as a fuel source during cardio. This combination make you burn more calories after your workout.

-Steph