When it comes to shedding those extra pounds, cardio is one of the first things that pops into your head. You’ve probably heard your buddies raving about running, swimming, or cycling, and you’ve read all those online articles claiming that cardio is the ultimate secret to weight loss. But should you really do cardio to lose weight?
Sure, cardio can give you a quick calorie burn, put you in a good mood, keep your heart happy, and even burn some stored fat. But the truth is that cardio won’t help as much as you think it will. Here’s why relying on cardio won’t cut it:
Your Appetite May Increase
Unfortunately, going all out with vigorous cardio exercises can make you way hungrier than the amount of calories you actually burned during the workout. In fact, your hunger levels will naturally increase after a burst of cardio activity in an attempt to remind you to fuel up again. While this reminder could be nice, it isn’t ideal if you’re trying to lose weight!
For example, imagine going on a five-mile run. The average-sized runner only burns 100 calories per mile. So, you’d burn 500 calories on your run but would likely feel pretty hungry after you got back. You could easily consume 500 calories in your post-run meal. Just think about it — the average burger has around 520 calories! After a five-mile run, you’d probably be ready to take down a burger and some fries — or even two burgers!
Your Body Will Adapt To Cardio Really Quickly
One of the biggest drawbacks of cardio is how quickly your body will adapt. At first, you’re burning a lot of calories, but sooner or later, you’ll hit a wall. And to keep dropping pounds, you’d need to constantly up the ante on your cardio game. So, that 30-minute cardio workout could easily become a 2-hour workout or even a 5-hour workout once your body adapts. It’s a never-ending cardio loop — and that’s completely unsustainable!
You Won’t Necessarily Build Muscle
What’s more, cardio won’t ncessarily pack on any extra muscle. In fact, it can shrink your muscles, and that’s not exactly a win for your weight loss goals. After all, if you have more muscle, you’ll have a higher metabolic rate, meaning you’ll burn more calories throughout the day, whether you’re sitting on the couch, exercising, or sleeping. On the other hand, constantly doing cardio will pair down your muscles, which can lower your metabolic rate and make it more difficult to lose weight.
You’re Not Going To Burn A Lot Of Calories
Yes, cardio will burn some calories. But it won’t burn as many calories as you think it does. The reality is that most people tend to overestimate how many calories they burn — and even fitness trackers can be way off the mark. Some overestimate calorie burn by up to 93%!
The actual amount of exercise needed to burn off calories through cardio alone is incredibly high and unsustainable. For example, you might do one hour of high-intensity cardio, thinking your workout will burn off your dinner and dessert. But the reality is that would only burn off one cookie! As a result, it’s not uncommon for people to eat back what they think they’ve burned and actually end up gaining weight!
You Might Forget To Pay Attention To Your Diet
You know what’s funny about cardio? Sometimes, it can make you forget all about your diet game plan! When you’re sweating it out on the treadmill or doing those high-intensity interval workouts, you might find yourself thinking, “I deserve a burger, some fries, and a milkshake.”
It’s all too easy to get caught up in cardio, but a holistic approach is best! Diet and exercise should go hand in hand, meaning you need to keep a watchful eye on what you’re eating to make sure you’re on track to meet your fitness goals.
The Trick To Losing Weight
So, if cardio alone won’t do much for your weight loss goals, what can? Resistance training and healthy eating patterns!
Resistance training, also known as strength training and weight training, can be more effective than cardio when it comes to long-term weight loss. Not only does resistance training burn calories, but it also builds muscles, which can raise your resting metabolic rate and make it easier to lose weight and maintain your weight loss. Yes, you might gain weight with resistance training, but don’t worry! That’s completely normal because gaining muscle without fat is incredibly tricky.
You’ll also want to pay attention to your diet! You can do all the cardio and resistance training in the world, but if you neglect your nutrition, you won’t see the results you want. Remember that it’s not just about what you eat but also how much you eat. Portion control and mindful eating is a must!
Lose Weight With Me!
If you’re trying to lose weight, the key is balance! Diet keeps your calorie intake in check, while cardio exercise kicks those extra calories to the curb and resistance training can build your muscles and increase your metabolism — and you’ll need all three to meet your goals. Plus, remember that it’s not all about shedding pounds. You also want to feel better, healthier, and more energized, and you can’t rely on cardio and hope to get you there.
Ready to lose weight but need a little help? I’ve got you covered! Reach out to me today at happyhelen@gmail.com!