Myth: Cardio Is the Best Way to Lose Fat

The myth

If you want to lose fat, you need to do lots of cardio. Running, cycling, hours on the cross trainer.

The truth

Fat loss comes from eating a bit less than you burn. Cardio burns some calories, but less than most people think. A 30 minute jog might burn about the same as one muffin. It’s very easy to eat it straight back.

What works better for busy men

• A small calorie gap. This does most of the work.
• Strength training. It keeps your muscle while you lose fat, so you end up looking lean, not just smaller.
• Daily walking. Steps burn a steady amount without making you hungry or tired. Easy to fit around work and kids.
• Protein at every meal. Keeps you full and protects muscle.
• Sleep. 7 or more hours keeps hunger in check.

Is cardio bad then?

Not at all. It’s great for your heart, fitness and mood. Enjoy a run or a ride if you like it. Just don’t rely on it alone to lose fat, and don’t let it replace lifting.

A simple week

• 3 or 4 short strength sessions
• A walk most days, aiming to build your steps
• Optional: 1 or 2 cardio sessions you enjoy

FAQ

Should I do cardio or weights to lose fat?

If you only have time for one, lift weights and walk. Your diet does the fat loss, lifting keeps the muscle.

Is walking enough cardio?

For fat loss, daily walking is a great base. Add harder cardio for fitness if you want.

Does cardio burn muscle?

Not in sensible amounts. Losing muscle usually comes from too big a calorie gap, too little protein, or no strength training.

This article is general information only. Check with your GP before changing your diet or training if you have a medical condition.