Let me first show you the problem with cardio: The truth is that cardio can ruin your fat loss if you don’t control it the right way.
I was ripped. I want to tell you something that can sound hard to believe: I DID NOT do any cardio at all!
Hard to believe?
You might have heard that cardio burns the most fat. You know… sprints… treadmill cardio, jumping rope, jogging… etc.?
Where are all of these?
Do you remember that I told you I had problems with losing fat at a continuous rate? Even if I was on a fat loss diet, trained 6 times per week, and took all sorts of weight loss supplements?
Oh well… I forgot to mention a small detail: I was doing cardio around 3 times per week.
And it was quite intense. Running in the park, jumping rope, running on a treadmill…
I was doing cardio.
And the weird thing is that I wasn’t losing weight as I was supposed to. And I stalled
a lot until I eliminated cardio completely.
The truth is that I was in a huge caloric deficit, I was training too much, and the
cardio sessions were just putting more stress on my system.
But why was I not losing any weight?
The answer is easy: because of the caloric deficit, exaggerated activity, and cardio,
my body was fighting against me:
=>My metabolic rate went down, thus I was burning fewer calories every day compared to
what I was burning when I first started
=>I was having problems with water retention that was masking my fat loss
=>I had low energy levels
=>I was always feeling tired
=>My mood was down
=>I was demotivated
All these factors contributed to my lack of fat loss. And this is what I see happening to many people that are desperate to lose fat.
These factors can really play with your mind.
How would you feel if you’d try to lose weight, but you’d get stuck for months?
Many people would just quit. „It doesn’t work for me” is the general excuse.
What about you?
And if the negative effects to cardio on a fat loss diet don’t sound bad enough, here’s the worst one: Excessive cardio can make you lose muscle mass
This happened to me too. But at a higher rate than usual.
I was training too much, eating too little, and not nutritious enough. I was losing muscle mass, and retaining water. My cardio sessions were a chore. They became something I started to hate. And that’s not a good thing.
I had water retention and muscle mass loss. How I managed to escape that?
From the moment I left cardio aside, In just one week, I lost 2kg. I continued to lose fat
week after week.
=>I eliminated water retention. I had a water woosh. My body cleared the water retention completely.
=>My mood was increasing.
=>My motivation was getting back up.
=>My energy levels were increasing
=>Training was getting better -> I was progressing
It was working!
I was thinking how come I am not doing any cardio, but I am losing fat better than when I was doing a lot? Now, after years of ditching cardio, I feel better. While cardio has its benefits, It was never something that I liked. The only cardio I do now is the road to the gym and back home.
Here are 8 rules I apply to my cardio sessions:
- Do cardio after training with weights. Never before – you don’t want to get tired and unable to train with high intensity. Excessive cardio can prevent proper weight training
- Any cardio activity must be done with low to medium intensity – if you like to sprint or you prepare for sports that involve cardio, then do your cardio sessions as you normally do them. In this case, cut down your training to 2-3 times per week.
- Don’t do more than 4 cardio sessions per week when you want to lose weight
- Cardio in the morning on an empty stomach is perfectly fine – it is way more efficient than regular cardio because you are only burning pure fat. Your body uses fat as fuel in the morning if you don’t eat anything. But keep in mind that you still have to maintain a caloric deficit in order to keep the fat burning going forward
- Cardio sessions must take 20 to 50 minutes maximum
- You can break the rules once in a while – I do not recommend you do this but once in a while, you can have more cardio sessions or a more intense cardio session.
- Do cardio only if it’s absolutely necessary – If dieting and training for fat loss is getting harder, do some cardio
- If everything gets harder, ditch cardio or reduce it
These are my 8 rules after which I guide my fat loss diet. In the last 4 years, I can say that I did just a few cardio sessions.
I am the living proof that cardio IS NOT NECESSARY for fat loss!
Don’t be afraid to left it behind. If you take care of your diet and training, you can lose fat without cardio just as well.