Cardio for Fat Loss
Perform Cardio to Burn Fat Fast!

We will be using Low Intensity Cardio on the fat loss WLC Program because low intensity cardio will maximize fat loss while keeping stress levels low during periods of low calorie dieting. If you are really looking to get that six pack you've always wanted, you really need to be doing your cardio!

When I say low intensity cardio, I mean you should keep your heart rate around 130 beats per minute or less for most people. This means you can walk, ride a bicycle, use an elliptical trainer, rowing machine, and all of those typical machines.


You can use all of those cardio machines, but you need to keep it at a low intensity. I don't want you going all out as hard as you can go. Keeping your heart rate at a lower rate shifts the energy burning focus to your fat stores and not your muscle. We are looking to burn fat not muscle!

Activities that you cannot do for low intensity would be sprinting, playing a tough game of basketball, intense mountain biking, and any other activity that includes short bursts of high intensity followed by periods of lower intensity. All of those are forms of HIIT.


You simply need to stay at a low pace throughout your low intensity cardio sessions. Plain and simple. Sometimes boring. But, low intensity cardio works for fat loss!

I suggest you start out with 30 minutes of Low Intensity Cardio twice per week for your fat loss cycle during your WLC Program Rise period. That means for the first 3 weeks of the WLC Program, you will do a 30 minute low intensity session twice per week.


So, if you workout on Monday, Wednesday, Friday do your cardio sessions on Tuesday and Thursday and fully rest on Saturday and Sunday. Get some extra sleep on the weekend and take a few naps.


I don't want you working too hard during these first 3 weeks. Take it slow and easy on the cardio!

During these weeks, I want you to raise your cardio duration to 40 minute sessions 3 times per week. The fat loss will really be increased during these weeks! Do an extra cardio session on one of the weekend days to get 3 sessions in for the week.


You'll also be lowering your calories throughout this program in conjunction with increased cardiovascular exercise. You'll really see fast fat loss during this program!

These weeks you should adjust your cardio up to 45 minute sessions of low intensity cardio. Do 3 cardio sessions per week. If you have the time in the morning, do your cardio first thing in the morning on an empty stomach.


If fat loss has been slow, you can even add in a few extra cardio sessions in the morning before eating and right after you wake up. Make sure they are low intensity cardio sessions! Cardio in the morning can really get your day started right!

Keep your cardio constant for this week. Keep the same schedule that you used in Week 9 for this week. Continue the fat loss!

For Week 11, I want you to go back to 2 cardio sessions for the week. Do 45 minutes of a low intensity activity for the 2 sessions. You will be winding down the weight lifting cycle and should be seeing great results by now in terms of fat loss and muscle building.


Week 12 will be a period of total rest! Do not perform any cardiovascular exercise during this week. Let your body rest and get ready to go at it again!

As you can see, I use cardio for fat loss cycles on the WLC Program. I believe in a complete weight lifting program including weight lifting, diet, stretching, and cardio for maximum fat loss!


Use cardio for fat loss as a part of your WLC Program, and you'll be very happy with the results. If you want to lose fat fast, you must do cardio! There's no way around it!


You can customize your cardio program for fat loss however you'd like, and I would like it if you did. If you want to do an extra cardio session per week to see increased fat loss, then go ahead! Just don't do too much cardio. Three to Five cardio sessions per week is plenty.