Why Insane Amounts of Cardio for Weight Loss Won’t Help You in 2023

Why Insane Amounts of Cardio for Weight Loss Won’t Help You in 2023

You’ve probably heard it all before, “if you want to lose weight, hit the gym and do some cardio!”

But here’s the ugly truth: cardio alone won’t help you shed those extra pounds.

While cardio can be beneficial for your overall health and physical fitness, it may not be the key to losing those extra pounds.

So, what will help you shed the extra weight?

Well, it’s time to get honest about why your cardio routine isn’t working and what you can do instead to reach your goals of weight loss.

Why Cardio Alone Won’t Work

When it comes to trying to lose weight, many of us turn to cardio as our go-to exercise.

Although cardio has many health benefits, it’s important to note that cardio alone won’t help you burn fat and help you achieve your weight loss or body image goals.

The fact is, when you exercise, your body needs an overall balanced approach in order to see the results you are after.

And this comes down to physics — in order for us to successfully reduce fat cells, our bodies must create an energy deficit that can be achieved through intense physical activity.

Cardio often leads people to think they are doing an adequate job of burning calories and promoting weight loss when this isn’t actually the case.

Regrettably, most types of cardio don’t offer enough intensity to trigger a large enough energy deficit required for meaningful long-term weight loss.

Plus, depending on your activity type, burning excess calories doesn’t automatically result in losing fat mass — you need to actively target your body’s fat stores with specific exercises and lifestyle changes.

So, if you don’t create enough energy deficit through exercise and dieting combined, then you won’t be able to access your body’s stored fat as fuel for energy, ultimately leading to weight loss.

This means that doing hours upon hours of cardio may not be enough if you’re not also focusing on your diet.

Cardio should still be practiced as part of a healthy lifestyle, but its effectiveness is limited when it comes to burning fat stores and creating lasting changes in weight.

What will work is a combination of strength training, HIIT (high-intensity interval training) workouts, healthier food choices, and overall lifestyle changes if you want to lose weight effectively and healthily.

What Should You Do Instead?

If you want to lose weight, then you would already know from above that cardio alone just won’t cut it.

So, what should you do instead?

To keep the answer simple – focus on eating a balanced diet full of lean proteins, fruits, vegetables, and healthy fats, combined with regular strength training and cardio.

Firstly, if you’re not already eating a balanced, wholefood diet that will provide your body the fuel it needs to keep up its metabolism and fight off hunger cravings, then you’re not helping your weight loss journey. 

Eating lean proteins such as chicken, fish, and eggs is particularly good for weight loss, as it helps provide your body with the building blocks it needs to build muscle, whilst minimizing excess fat.

You should regularly consume other important foods: fruits, vegetables, and healthy fats. These provide your body with essential vitamins and minerals which help to keep your body performing smoothly and at its best.

In addition to eating a balanced, wholefood diet, regular strength training is also essential to optimize weight loss.

By strength training, I mean weight training.

Regularly performing strength training helps you build muscle, enabling you to burn more fat even when you’re resting.

This doesn’t mean that you need to hit the gym every single day. You need to allow your body to rest and adapt in order to build muscle.

Simply incorporating basic strength training exercises such as squats or push-ups into your weekly routine or taking part in a group fitness class or program can be enough for you to see visible results.

The Right Exercise Plan for Weight Loss

So, what type of exercises should you be doing to lose weight?

Now this answer will highly depend on your goals and lifestyle.

You may not have access to a gym or exercise equipment or live a super busy lifestyle with very little time to exercise.

If this sounds like you, the good news is you can still start working towards your goals. 

There are home exercises you can still do without equipment. Check out this article for more:

As I’ve mentioned above, there are certain types of exercises that work better than others when it comes to weight loss.

One of the best forms of exercise is strength training, which helps you build the muscle mass you need to help increase your metabolism and thus improve your body’s ability to burn more calories at rest.

If you live a busy life, high-intensity interval training (HIIT) is a great way to maximize the number of calories you burn while still challenging your body with various strength exercises such as squats, burpees, and pushups.

Now, this doesn’t mean you can’t jump on the treadmill or stair climber or go for a run or a bike ride. You just need to include strength training as part of your exercise program to optimize your body’s ability to lose weight. 

Ultimately, the best exercise program you need to be doing is the one you will enjoy and stick to. 

Check out our tips to help you stay on track with your exercise program:

Be Mindful Of Your Diet

In addition to strength training, another key component in successful weight loss is mindful eating habits.

Be sure to pay attention to portion sizes and limit sugary beverages like soda or juice when possible.

Swap out refined carbohydrates (like white bread) for whole grain options instead and opt for lean proteins over fatty cuts of meat whenever possible.

Yes, it’s easier said than done, but with a little effort and dedication, you can make lasting changes to your diet and lifestyle that will help you reach your weight loss goals.

And, of course, don’t forget about fruit! Fresh fruits are packed with vitamins and minerals that will help fill you up without feeling heavy or bogged down after eating them.

You can either consume them as snacks or include them in your meals to help add some sweetness and fiber.

Being mindful of your diet also means being mindful of your habits.

Try to avoid late-night snacking that may add unnecessary calories, and instead, focus on eating light meals earlier in the day.

This will help keep you full while also allowing your body to rest and recover during the night.

While there’s nothing wrong with indulging every now and then, try your best to limit unhealthy snacks and beverages in order to see the best results.

Consistency is Key

Whatever your weight loss goals may be, remember that consistency is key.

Obviously, you cannot expect to see results overnight; however, by combining a healthy diet and regular strength training, you will be able to achieve your goals in due time.

Find an exercise routine that you enjoy and stick to it.

It will make it easier for you to stay motivated and reach your goals. Most importantly, don’t forget to focus on yourself.

If you need more support or guidance, don’t hesitate to ask for help from a friend or family member who can provide the necessary encouragement you need.

Consider Using a Weight Loss App

Finally, consider using a weight loss app, such as My Fitness Pal or Lose It, or basically any app you feel comfortable with.

These apps have been designed to help you track your calorie intake and make healthier food choices.

They are incredibly helpful when it comes to staying on top of your diet and fitness goals because they provide detailed information about what you’re consuming each day as well as how much.

Additionally, they provide detailed information on how exercise can aid in weight loss and how many calories you should consume daily to reach your desired goals.

Having an app will not only help you stay on track, but it will also provide guidance and support throughout your weight loss journey.

At the end of the journey, you can also look back and see how far you have come to become the version of yourself that you can be proud of today.


Losing weight isn’t just about burning calories; it’s about creating an energy deficit so that your body has no choice but to burn its stored fat for fuel and energy.

That means that if you want to achieve lasting results with your exercise program, you need a combination of strength training, HIIT workouts, stretching exercises like yoga or Pilates, AND a healthy diet!

At the end of the day, cardio alone won’t help you lose weight – it requires a combination of balanced eating habits, strength, and mindful lifestyle changes. With dedication and consistency, however, you can reach your weight loss goals and maintain a healthy, physically fit lifestyle.

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