One of the most common fitness myths is the belief that you can turn fat into muscle. I call it a myth because it has never been done, can’t be done, and yet so many people believe that it is possible. Let me make it plain: You can’t turn fat into muscle just as you can’t turn copper to gold. Fat and muscle are two different tissues which are not even similar to each other. Just because when you get fit you tend to lose fat and gain muscle does not mean that one is turned to the other. Why is this such a common myth?
-It is something that people say when they describe a person who lost a lot of weight and toned up. They say: “Wow, he turned all his fat into muscle.” Because this has become a part of our day to day language, it has slowly filtered into our beliefs as well.
-There may have been certain shady marketers in the past who claimed to be able to produce this effect. I don’t know of any product that was promoted with such bogus claims, but I wouldn’t put it past some marketers as there are some bad people out there.
-We would like to believe this is true because losing fat and gaining muscle are the two most common and important goals a fitness oriented person wishes to achieve (after maintaining proper health, of course). So, it’s very tempting to believe that there’s a connection between one and the other. It will sort of allow you to kill two birds with one stone.

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Using cardio workouts to lose weight can be a highly effective strategy and it can also prove to be a complete waste of time. Mostly, it depends on which workouts you choose to do and how you do them. There’s a reason why some people do cardio for years and never seem to lose weight and why others get results quickly. I hope this article will help you do cardio exercises that burn fat and help you get fit.

Here are some excellent cardio workouts that you can do to lose fat:

1. Running – My all time favorite workout. You simply can’t go wrong with it. If you run regularly and make an effort at it, I’m sure that you’re going to see results very quickly. However, to make sure you get the most out of your running activities I recommend that you make sure to run at varying speeds throughout your workout, sometimes slow and sometimes very fast. If you can run at an incline that can also help you to boost your fat loss.

2. Jumping rope – Going outside and working out with a jump rope may seem like a children’s game but it can be an effective workout and a very fast one too. Athletes don’t do it for no reason. They do it because it just works. It’s one of the easiest cardio workouts to do and it’s highly effective. Try doing it for 5 minutes and you’ll feel how straining it really is.

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#1: 8 x 40-60m sprints

As simple as it sounds. Run for your life for a distance of 40-60m. Recover by walking all the way back to the starting line and repeat.

An alternative is to do “fly-in” sprints. Simply start 10-20m behind the start line and start running towards it, once you hit it, sprint flat out for 40-60m. Walk all the way back to the starting line and repeat for 6-8 total sprints.

To jack up the intensity, you can recover by slowly jogging back to the starting line!

#2: Longer sprints

In this routine I like to perform 5 x 10m sprints, 4 x 25m sprints, 3 x 50m sprints, 2 x 100m sprints, and finish with a 150m sprint.

Damn that first 100m is brutal! Perfect for jacking the metabolism and fat burning hormones.

Recover between each sprint by walking slowly back to the starting line.

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When it comes to cardio, literally all that I use is the heavy punching bag. I have found that this is the best way for me to workout (cardio wise), and it is by far the most fun. However, this is only possible if you actually push yourself (rather than slacking). So how do you do this effectively, without hurting yourself? Well, it comes from following a few basic principles and techniques basically.

For starters, you want to constantly be moving, and keep swinging away at the bag. This will keep your heart rate up, and your breathing heavy. This is ideal for cardio strengthening (along with burning fat, if that is your goal). However, do not hit the bag so vigorously that you find yourself literally out of breath, as this will make it pretty much impossible to keep going. You see, with cardio, you want to be able to work out for at least 20-30 minutes or more. But this is only possible if you can continue to breath at a steady rate, without getting yourself winded.

Also, always use the proper caution so that you do not injure yourself. Believe it or not, you can certainly hurt yourself fairly easily just by hitting a punching bag (which I learned the hard way, so trust me on that). As long as you follow a few guidelines you will be fine. For starters, do not punch hard at the bag until you get good at judging you distances; this is a VERY easy way to hurt your elbow and even your wrist, so be careful until you get used to it. Secondly, be sure to wear at least “bag gloves”, as this will keep your knuckles from getting torn up. You would be amazed at how fast you can tear the skin right off of your knuckles by hitting a punching bag bare handed.

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Cardio training without running is in a lot of ways the best form of cardio, especially if you need to get your workouts in either at home or at the office. Forget the monotonous and boring treadmills and elliptical trainers too. Real cardio requires the operation and movement of kettlebell swings! Keep reading if I have your attention.

High Intensity Cardio!

If you are going to get your cardio workouts in then you have got to make the most of your space and your time. If you are like me and most other people you don’t have time to get to the gym, wait on an open space, or find somewhere to run. This is where the world’s best hand held gym comes into play.

By now you are probably familiar with the ancient kettlebell and the basic strength endurance lift that is performed by it that is known as the swing. You see swinging a kettlebell or kettlebells is quite the cardio strength workout that will challenge anyone whether they are a beginner or an elite level athlete! Kettlebell swings do not discriminate my friend. This lift is tremendous because it can be performed in a number of different ways if you want it to be.

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Want to know a workout that’ll jack your metabolism and fat burning hormones through the roof and speed up your fat loss…in just 4 minutes?! Sound too good to be true? Not after you have tried it I guarantee it. So if you don’t have time to get a full workout in, but still want to kick some butt then this workout will be perfect for you.However I must warn you…Because we are trying to get the same benefits from 20 minutes of exercise, in just 4, you can imagine that this is going to be brutal. So actually after trying this you might make a more conscious effort to fit in your regular 30-45 minute workout!Here it is.Basically you are going to do 20 seconds of work flat out, then rest 10 seconds. You are to perform 8 reps, equalling a total of 4 minutes. Sounds simple enough doesn’t it? Now you can do this with any type of exercise imaginable.

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