Myth Busting! You Have to do cardio to lose weight - The truth about weight loss…

When most people think about losing weight, they often envision hours spent on the treadmill or going out for a run, sweating away in an effort to burn fat. Cardio has long been known as the go-to method for weight loss, but the truth is, it’s not the only, or even necessarily the most effective, way to lose body fat. Let’s break down this common misconception and explore the roles of strength training, HIIT, and a balanced diet in achieving sustainable fat loss.

The Cardio Myth: Why It’s Not the Only Answer

Cardio, short for cardiovascular exercise, includes activities like running, cycling, and swimming, activities that get your heart rate up and pumping! It’s known for its ability to burn calories at the time of exercise, which is why it’s often associated with weight loss. However, while cardio can be an effective tool for burning fat, relying solely on it is not always the most effective way.

One of the key issues with focusing exclusively on cardio is that it can lead to muscle loss, especially if you’re not eating enough protein or if your workouts are excessively long. Now, if you have done any of my Transformation Tribe course you’ll know by now that muscle is metabolically active tissue. This means that it burns more calories at rest in comparison to fat. So, if you lose muscle during excessive cardio sessions, your metabolism may slow down, which can make it harder to maintain weight loss in the long term.

Now I am not saying cut cardio out of your routine completely, absolutely not! But it is like everything, everything should be done in moderation. Cardio is really good for our heart health and plays an important role with in any workout routine.

The Role of Strength Training in Fat Loss

Strength training is often overlooked by those aiming to lose weight, but it’s actually a really powerful tool for fat loss. When you lift weights or engage in resistance training, you’re not only building muscle but also increasing your metabolic rate. This means your body continues to burn calories even after your workout is over, and we know from reading the above that muscle tissue is metabolically active, which means our bodies burn more calories at rest.

Moreover, muscle tissue is denser than fat, so as you build muscle and lose fat, you may not see a significant drop on the scale, and this is really important and why we shouldn’t rely on our scales to see our progress (I have another blog on this if you fancy another read!) but your body composition will change. This means that you will look leaner and more toned, resulting in your clothes fitting better and even dropping dress sizes! Strength training also helps prevent the muscle loss that can occur with a calorie deficit, ensuring that the weight you lose is primarily fat, not muscle.

HIIT: The Best of Both Worlds

High-Intensity Interval Training (HIIT) combines the calorie-burning power of cardio with the muscle-preserving benefits of strength training. HIIT workouts involve short bursts of intense exercise followed by periods of rest or low-intensity exercise. This type of training can burn a lot of calories in a short amount of time and, like strength training, it also has a strong afterburn effect.

HIIT can be adapted to suit any fitness level and can be done with just your body weight or with added resistance, like weights or resistance bands. This makes it a versatile and efficient way to burn fat, build muscle, and improve overall fitness.

The Importance of a Balanced Diet

Now this one is super important. There isn’t a single exercise routine, whether that’s cardio, strength training, or HIIT, that will be effective for fat loss without a balanced diet. You may have heard the saying ‘you can’t out-train a bad diet’, this is true, trust me I’ve tried! 😆 Nutrition plays a crucial role in creating a calorie deficit, which is necessary for fat loss. This very basically means that we are burning more energy that we are consuming. However, it’s not just about eating less; it’s about fueling your body with the right nutrients.

A diet rich in whole foods, lean proteins, healthy fats, and complex carbohydrates will support your workouts, help preserve muscle mass, and keep your metabolism functioning optimally. It’s also important to remember that drastic calorie restriction can lead to muscle loss and a slower metabolism, making it harder to lose fat and keep it off. If you would like more personalised support with this, please do feel free to get in touch, our trainers can help you with all of the above!

Conclusion: A Holistic Approach to Fat Loss

While cardio can be a useful component of a fat loss plan, it’s not the only or the most effective strategy. Incorporating strength training and HIIT into your routine, along with a balanced diet, will help you lose fat, preserve muscle, and achieve a leaner, stronger body.

Remember, the best workout plan is one that you enjoy and can stick with long-term. So, find a balance that works for you, and don’t be afraid to lift those weights and challenge yourself with some HIIT sessions. You have got this!