If you’re trying to lose weight, chances are you’ve asked yourself (or Google), “Do I have to do cardio?” You might even be dreading hours on the treadmill or suffering through endless burpees just to see the number on the scale drop.
But here’s the truth: Cardio is not a requirement for weight loss.
Now, before you throw out your running shoes, let’s break this down and get to the science behind weight loss, metabolism, and what really matters when it comes to shedding fat.
Weight Loss = Caloric Deficit (Not Just Cardio)
Weight loss isn’t about doing cardio, it’s about creating a caloric deficit. This means you must burn more calories than you consume. Cardio can help with this, but it’s not the only way to achieve a deficit.
Let’s look at it like a simple math equation:
If you eat 2,000 calories per day and burn 2,500 calories per day, you’re in a 500-calorie deficit, which can lead to fat loss over time.
If you do a lot of cardio but still eat too much, you may not be in a deficit at all, which means no weight loss.
Cardio vs. Strength Training for Fat Loss
While cardio burns calories during the workout, strength training builds muscle, which increases your metabolism in the long run. This means you burn more calories even while resting.
Studies show that resistance training helps retain lean muscle mass while losing fat, which keeps your metabolism higher. If you rely only on cardio, you risk losing muscle along with fat, which can slow your metabolism and make it harder to keep the weight off.
The “More Cardio” Trap
Many people think they can just “burn off” bad eating habits with excessive cardio. This is a mistake.
Cardio increases hunger – After a long session, you might feel famished, leading you to overeat and undo all your hard work.
It’s time-consuming – Spending hours on cardio machines isn’t necessary when a structured strength training program and proper nutrition can get you better results in less time.
It’s not sustainable – If you don’t enjoy it, you won’t stick with it. The best workout routine is the one you can maintain long-term.
What Should You Do Instead?
If your goal is weight loss, here’s what you should focus on:
Strength Training (3-4x per week): Prioritize resistance exercises to build muscle and boost metabolism.
Nutrition: Control calorie intake and eat protein-rich, whole foods to stay in a deficit without starving.
Daily Activity: Walk more, take the stairs, stay active outside the gym without relying solely on structured workouts.
Some Cardio (Optional): If you enjoy it, great! But it shouldn’t be your main fat loss strategy.
The Takeaway
You don’t have to do cardio to lose weight, but you do have to manage your diet and stay active. Cardio can be a useful tool, but strength training and nutrition are far more effective for sustainable fat loss.
If you’re tired of guessing what works and need a structured plan, we here at Prolean training can help you, as the leading Denver personal trainers, we can help you simplify fitness and get real results, without wasting time on unnecessary workouts. Let’s make fitness easier and more effective for you!
Looking for guidance on your weight loss journey? Reach out today, and let’s build a plan that works for you!