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How to lose fat through cardio exercises

Cardio offers numerous weight-loss and muscle-building benefits but not all exercises are equal: especially in martial arts, some are more effective than others. In this explanation, we are going to see some unorthodox practices that are also functional to our martial growth.

Note – This article has been asked by one of our Core Course practitioners on Patreon (see how to attend our home study classes here Learn Kung Fu online: a beginner-to-expert course).

In the economy of serious combat training, there are so many skills to develop and maintain (read All the skills of 6 Dragons Kung Fu) that the daily workout time is never enough: for a diligent practitioner is, therefore, important to choose activities that cover multiple goals.

A note by Master Kongling – All exercises that work the body consistently are useful but it is necessary to evaluate the fact that some are more convenient than others. If we have to burn body fat it is better to do it simultaneously with a martial development and it is exactly here that the fundamental technical practices of our school come into play.

5 exercises to burn fat and build combat capabilities

A note by Master Kongling – The first 3 practices we are going to describe are the result of a very in-depth study but in this context, we will not go into too technical details: what is useful for us to know is that one of the most interesting advantages is that they will keep our mind 100% occupied; we will not get bored performing these exercises and this will automatically increase our constancy (read Motivation: from passion to self-discipline).

Here are the 5 best cardio exercises of our school to burn fat:

Exercise 1: Fabric Cloth Training

Fighting against a fabric cloth: Basic tools: the cloth.

Exercise 2: Hanging Speedball Training

Fighting against a speedball: Basic tools: the Hanging Speedball.

Exercise 3: Poles Training

Fighting against a pole: Basic Kung Fu exercises: Poles Training.

Exercise 4: a burpee variation

1 minute to make our body work: A great 1-minute cardio exercise.

Exercise 5: a mixed path

We just have to mix these in a single exercise:

Jumps 5 jumping exercises ideal for beginners / warm-up
Running methods 5 running exercises ideal for beginners / warm-up
Ground crawling Warm-up: 5 easy ground crawling exercises

The idea is simple:

Let’s change every 10 seconds
Let’s choose an order that always alters the 3 types of effort

How to exploit these martial arts exercises to truly burn fat

With these cardio exercises, there is not a single part of our body that will be excluded. They provide variety to avoid boredom and prevent plateaus but to truly obtain a fat-burning result (without hindering muscle mass), they must be executed:

For a minimum of 25 minutes per day (1-10 minutes each)
At high intensity (in martial terms this means with speed, power and intention)

A note by Master Kongling – Let’s say it better: if we transform these explosive martial practices into gentle gymnastics, it is useless to waste our time: we will achieve absolutely nothing.

Final notes

A few conclusive thoughts:

Even if we don’t say it every time, it is obvious that before any activity (especially an intense one like this one) it is necessary to do the right warm-up and stretching (read How to train without risks [MINI-GUIDE])
Weight loss is not only about working the muscles but also and above all about controlling the calories intake (mentally and physically); it is no secret that increased body activity easily produces greater appetite and if we don’t fix this, it’s likely that our weight will remain almost the same
Cardio exercises are very useful and functional for weight loss but to achieve the best results it is important to alternate this kind of activity with the others, thus keeping our training perfectly balanced
In conclusion, it must be said thatif we haven’t moved for a long time we will not be able to correctly perform the mentioned exercises (not for 2-3 consecutive days) without a gradual path, so let’s read How to start practicing from scratch
…

In-depth video courses

Martial arts weight loss: how to – A complete and easy-to-follow weight loss path from A to Z (exercise, psychological aspects and diet)
Basic 6 Dragons Kung Fu Exercises – The fundamental technical exercises we have seen in deep and visually
Advanced speed and reflexes training – How to build real combat speed (from the immediate applications to hard training)
How to build strong self-discipline – The key that opens all the closed doors in our life
Wellness: self-massage techniques – How to improve our training journey by taking care of every part of the body

In-depth articles

Physical conditioning: how it works – How we aim to condition our body for martial arts
6 Dragons Kung Fu: what does it teach? – The complete educational path of our school

Questions

Reply in the comments and share your experience:

How do you feel after the practice?

Author: Master Kongling

Founder of 6 Dragons Kung Fu.

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