How Much Cardio Should You Do to Lose Fat?

The Surprising Truth About Cardio and Fat Loss

When it comes to losing fat, there are conflicting opinions on how much cardio you should do. Some say you don’t need any cardio at all, while others insist that you have to do it every single day. So, who is right? After speaking to top natural bodybuilders, interviewing experts, and reviewing scientific research, here’s what I found.

The Effectiveness of Cardio for Fat Loss

Cardio is known for its benefits in heart health, longevity, and overall well-being. However, when it comes to losing fat, cardio may not be as effective as most people think. Research suggests that the more calories you burn through cardio, the more your body tries to save energy and burn fewer calories throughout the day. This compensation effect can reduce the fat loss impact of cardio. Additionally, some individuals tend to eat more in response to doing more cardio, which can offset the calorie burning effect.

But what about different types of cardio? High-intensity interval training (HIIT) and moderate-intensity aerobic exercise are often seen as more effective for fat loss. However, a recent study comparing different types of cardio found that there was no significant difference in fat loss between these modalities. Even compared to no exercise at all, the fat loss effect was minimal.

So, if cardio alone isn’t very effective for fat loss, what can you do to enhance your results?

The Most Effective Methods for Fat Loss

A recent meta-analysis ranked various fat loss protocols based on their effectiveness. The study found that cardio alone, without any changes to diet, was the least effective method. On the other hand, combinations of exercise and a proper diet were the most effective.

Think about it: it’s much easier to eat 500 calories less than it is to try to burn off 500 calories through cardio every day. Instead of relying solely on cardio, consider it as a supplemental tool to speed up your fat loss journey.

How Much Cardio Should You Do?

To determine the appropriate amount of cardio, we can turn to professional bodybuilders who have mastered the art of controlling their diet and using cardio effectively to get into incredible shape.

A knowledgeable coach and lifetime drug-free pro bodybuilder, emphasizes that he didn’t use cardio extensively during his preparation for competitions. Instead, he focused on longer or more aggressive dieting to achieve his desired level of leanness. However, he also acknowledges the benefits of cardio, particularly for recovery and increasing calorie intake.

Another natural bodybuilder shares a similar sentiment. He believes that cardio may not be necessary for everyone but can be beneficial in maintaining a higher calorie intake without compromising progress.

Both also place importance on daily step count as part of their overall cardio plan. They use steps to ensure that their clients keep moving and avoid becoming sedentary, which can hinder fat loss progress.

When it comes to the specific amount of cardio required, it varies depending on factors such as body size, gender, and lifestyle. He recommends an average of 7,000 steps per day, along with 4-5 days of cardio sessions per week ranging from 30 to 45 minutes. Other coach follows a similar protocol with 10,000 steps per day, weightlifting four times a week, and 30 minutes of cardio five times a week.

It’s important to remember that these recommendations are specific to individuals aiming for extremely low levels of body fat. Your cardio needs may differ based on your goals, body composition, and lifestyle.

Creating Your Cardio Plan

To start, aim for a baseline of 7,000 steps per day, combined with your diet and weightlifting routine. This alone should kickstart your fat loss journey. Once you are consistent with this routine, you can gradually add in cardio sessions to further accelerate your progress. Two to three 20-minute cardio sessions per week can be a good starting point.

When choosing the type of cardio, prioritize activities that have minimal impact, such as using an elliptical machine or a stationary bike. However, feel free to experiment with different activities that you enjoy and can recover well from. Variety can help keep your routine interesting and sustainable.

Remember, cardio is not just for fat loss during a diet. It is also crucial for overall health and well-being. After completing a weight loss phase or reaching your desired level of leanness, it’s important to maintain a certain amount of activity to prevent weight regain. Studies suggest that doing 150 minutes or more per week of activity, be it cardio or weightlifting, is sufficient to prevent weight regain.

Conclusion

Cardio can be a valuable tool for fat loss when used in conjunction with a proper diet and weightlifting routine. While cardio alone may not yield significant results, combining it with other strategies can enhance your progress. Start with a baseline of daily steps and gradually add in cardio sessions as needed. Remember to choose activities you enjoy and can stick to in the long run.

For a science-based program that provides step-by-step guidance on nutrition and workouts to help you achieve your best shape, consider visiting builtwithscience.com. Take the quiz to find the program that suits you and your body.

Thank you for reading, and best of luck on your fat loss journey!