Does cardio actually help with fat loss?
Yes! If you don’t make these 5 mistakes that sabotage fat loss.
If done right, you can use cardio to melt belly fat.
Let’s start with the first mistake…
#1 Overdoing Steady-State Cardio
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Why it's a mistake: Spending too much time doing long, slow cardio (like jogging) can lead to a plateau, increased cortisol levels, and even muscle loss. While steady-state cardio can improve endurance, it’s not the most efficient way to burn fat or build cardiovascular health.
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Fix: Incorporate high-intensity interval training (HIIT) or alternate between steady-state and resistance-based cardio.
#2 Ignoring Strength Training
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Why it's a mistake: Many people rely solely on cardio for fat loss, neglecting the benefits of muscle-building exercises. Without strength training, you miss out on the metabolic boost and long-term calorie burn that comes from increasing muscle mass.
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Fix: Combine cardio with resistance training to maximize fat loss and metabolic health.
#3 Doing Too Much, Not Recovering Enough
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Why it's a mistake: Jumping into intense cardio routines without building a foundation can lead to burnout, overtraining, or injuries.
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Fix: Gradually increase the intensity and duration of your cardio sessions to allow your body to adapt and recover.
- Track sleep, HRV and resting heart rate
- Discuss hormesis
#4 Neglecting Nutrition
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Why it's a mistake: People often overestimate how many calories they burn during cardio and underestimate how important recovery is. Overeating after a cardio session can offset fat-loss efforts, while inadequate recovery can lead to fatigue and reduced performance.
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Fix: Focus on balanced nutrition (high-quality protein, healthy fats, and complex carbs) and prioritize rest, hydration, and sleep.
#5 Doing the Same Routine Repeatedly
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Why it's a mistake: Repeating the same cardio workout leads to diminished returns as your body adapts to the routine. This makes it less effective over time.
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Fix: Vary your cardio by mixing different types of exercises (cycling, rowing, running) and intensities to challenge your body and keep it progressing.
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