Increase duration of aerobic exercise

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Increasing the duration of your cardio workouts is always one of the first strategies you will employ. You should be doing a minimum of 30 minutes of aerobic exercise per session when your goal is fat loss (unless you're a total beginner, then you may need to build up to 30 minutes). If this amount doesn't produce results, increase it incrementally by five to ten minutes at a time until you reach a maximum of 60 minutes per session. Beyond 60 minutes will usually yield a diminishing rate of return for the time spent. At this point, you would be better off increasing the intensity or frequency. Systematically measure the results of each increase on a weekly basis until you find the level where you start to drop body fat at the optimal rate. For most people, 40-45 minutes per session yields optimal results. Only the most genetically gifted individuals can lose fat effectively with 20 minute cardio workouts.

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