Some thoughts and discussions from me.
3 Reasons to Cut Back Cardio for Fat Loss Goals & 3 Things to Do Instead
Good morning 
Before we get into today’s post, I have a couple updates about online personal training services: I am currently at capacity for my one-on-one online coaching style clients - I’ll open up applications again once I have a spot free. However, I’ve added a tier to my one-on-one personal training.
In addition to coaching style training, I will now also be offering program-style training. This option is more affordable, but less hands on as far as my involvement with coaching you. You can read more about it if you’re interested here.
So, back to today’s post title. Let me show you a very typical scenario I get with new clients:
A new client – we’ll call her Sue - comes to me with a goal of fat loss. In pounds on the scale, let’s say it’s between 10-20 – so not too much (FWIW, the scale is my least favorite form of measurement. Body fat analysis, measurements, and how the clothes fit is much preferred.)
When I ask what Sue what she’s currently doing for exercise, it’s a 6 day regimen of a combination of steady state cardio, interval work, core work, and “trying to do circuits with weights a couple times a week,” too.
My advice to this Sue, first and foremost is: cut down your training. That’s way more cardio than necessary.
And this message is usually not well received at first. In Sue’s mind, if she’s doing that much aerobic exercise and not losing weight, clearly doing less than that will prevent her from losing weight – or even make her gain, right? Wrong.
Trust me, I tell her. It’s time to stop training harder and more, and start training smarter.
Begrudgingly, she does, but it also usually pays off after our first re-assessment, after she discovers she’s lost x % of body fat and several inches (notice I didn’t mention the scale.)
It’s the same type of thing when I’m working with a client on her goals, and goal 1 is to lose fat, while goal 2 is to run a half marathon or another endurance event. In my experience and research, those two goals are conversely related, so I usually tell them to pick one. Because while endurance training is wonderful if you’re training for, well, an endurance sport, it’s not great if your primary goal is fat loss.
There’s several reasons why I often have clients scale back cardio:
1) With that much cardio, there’s not much time or energy for strength training.
With hours and hours of cardio a week, it’s extremely hard (if not impossible) to build muscle, let alone maintain it. This works conversely if a goal is to see those defined arms or develop some glutes. Additionally, if you’re doing that much cardio, you likely don’t have the energy it takes to put toward a solid strength workout.
2) Your body is really good at running/spinning/poison of choice for an hour.
Our bodies are very smart and very adaptable. It’s likely that the body has become very efficient at the 5 miles run you do 3x’s/week, meaning that it gets a little easier each time. Easier=less energy expended=fewer calories burned. Several recent studies, like this one from the Journal of Obesity, says that exercise programs that call for steady state cardio lead to negligible fat loss results.
3) Cardio lights a fire to the appetite.
Increased cardio leads to an increased appetite. Just as our bodies are smart enough to adapt to a certain mode of exercise, they’re also smart enough to know we’ve burned 700 calories in one workout, and now we’re in a huge deficit. According to your body’s needs, it’s time to get those calories back in, stat.
In addition to the three reasons above, your body is likely really tired, and not recovering well. If you are adding in strength training on top of all of that cardio, it makes it tough to reap the reward for the work you’re putting in. And if all of that aerobic exercise isn’t even an effective weight loss tool, like this study from the Divisions of Cardiology says, why put yourself through that at all?
So what should you do instead?
1) First of all, if you’re equating workouts with a number of calories burned, stop.
Precisely.
This type of mindset might have helped one lose weight for a while, but it’s usually never long-lasting. Additionally, it turns workouts into punishment. So you end up eating 3 donuts, running or stair master-ing it off, getting hungry again from the cardio, overeat, and it ends up a vicious cycle. Instead, think about what your workouts do FOR you instead of take away from you: you get stronger, become more capable, gain muscle, increase bone density, increase your bad-assery, etc.
2) Secondly, complete 2-4 strength workouts a week using compound exercises.
For fat loss, I prefer either a full body split or an upper/lower/full split. Also, make sure you’re getting plenty of rest and recovery from those strength workouts. With a solid strength program, your body will reap a multitude of benefits, and good nutrition plan should take care of/supplement your fat loss goals.
3) Do 1-3 HIIT/interval training/cardio strength training workouts a week.
Yes, this ultimately burns a lot of calories from the EPOC (excess post oxygen consumption,) but try not to think of these workouts in terms of how many calories they burn, but rather as cardio that’s muscle-building. This study from the Montreal Heart Institute concluded that HIIT produced more weight loss than MICE (moderate-intensity continuous exercise.)
—
It’s tough to back off of cardio – I know, I’ve been there before. I used to run, spin, or do some sort of cardio 5-6 days a week. The feeling is almost addictive and euphoric during and directly after. But generally the rest of the day, I was exhausted, felt tired, and wasn’t sleeping well. That, along with some other things, lead to hormone disruption, over-training, and burn out.
First, omit a couple of your “formal” cardio workouts, and walk instead. I know some people may disagree, but I don’t consider walking a workout or exercise– it’s being active. As human beings, we are supposed to walk a whole bunch. Replace a couple cardio workouts for a leisurely walk, soaking up some vitamin D and enjoying the day.
Having said all of this…the most important thing (I believe) is that if you’re doing something active and you love it, good on you! If you love running with every bone in your body, by all means, don’t let anything I say stop you. I’m the first one to admit, I love a good spin class (but I keep them to 30 minutes, and focus on intervals – even the ones I teach!) Just be cognizant that if you also have goals of getting a lean, muscular physique, the two don’t go hand-in-hand.
How much cardio do you typically do a week?
For more workouts, inspiration, tips, and conversation, you can find me here!
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GRRRRRRRREAT post my dear!!!!!!!!!!!!! Maybe you can post something on your fav HIIT/cardio strength routines? 😀
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Thanks, friend! And good call! I think I’ll do that 😉
This is a great post Paige! How exciting you are doing so well with your personal training. Even though I run around 80 miles worth of cardio a week, I often tell people who come to me about losing weight to do other things. Although I get a confused look, I know from my own training that the intervals torch fat the most, and strength training makes a huge difference. Now I can refer them to you, so they may believe me…maybe 🙂
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Great post! So do you recommend doing zero steady state cardio at all?
When you first start a new strength program, aside from walking, yes (most of the time.) Usually after a while, I add one back in – if the client wants to.
Thanks for responding!
Great advice! I am finishing up half marathon training and wanting to focus more on strength this summer. How much does your program training typically cost?
Thanks!
Good luck on your half, Casey!
Pricing depends on whether you’re interested in coaching-style or program-style training. I can email ya if you’d like!
I would be interested in program-style training. An email would be great, thanks!
Great post, so true! I’ve started running more often again for a few spring races, and I’ve definitely noticed my appetite go way up (not a bad thing, just an observation).
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YES YES YES to the HIIT!!!
works wonders 🙂 and spares our muscle.
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love it!! and I’m loving bootcamp too!!
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Glad to hear it, Brittany!! 🙂
Awesome post! I love HIIT workouts and have really seen a difference in my fat loss since I started incorporating them with my weight routine.
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Paige! Awesome blog this morning! I will be posting this on my page with hopes that someone I’m working with reads this! I personally have noticed a difference in cutting back on cardio and lifting more. Great message for those still stick in the cardio rut!
you’re so smart! 🙂 🙂 right now my only workouts are walking outside with the lil man haha but i do love a good balance of cardio and strength training
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So I was one of those cardio girls! Just running at steady pace getting my miles in. I started working with Paige (yup she is a smart one) exactly 7 weeks ago. We talked and she basically told me everything in her blog today it was hard to hear and accept (and trust) but then I thought now is the time to try something different since what I had been doing wasn’t working. All I can say is WOW! Feeling so much stronger already ! And seeing changes and wow didn’t realize how much all that cardio was making me eat. Looking forward to becoming my strong self! And my body does not feel nearly as broken down! If you are on the fence I would say try Paige’s way (it works)
Great post. I’m struggling with a client trying to rely on the scale vs body fat and clothing fit. She has been injured and unable to do ANY workouts. So all we can do are strength right now and very light walking and she’s losing the inches and fat, but is still obsessing over the scale AND missed cardio (she’s not really able to do any HIIT workouts just yet even).
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The reward factor! It’s so true you won’t get anywhere if you keep justifying food with calories burned on a treadmill. Clients look at me like crazy all the time when I tell them to work out less. 🙂
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OH I sooooo needed to hear this. I have been ignoring all the jiggle that’s slowly accumulating on my body this winter. Determined to run 4x a week, strength train 3x, and long walks the non-running days. Too much cardio? Perhaps.
I am doing your bootcamp, and I am ready to change my idea of a perfect workout week to drop some of this fluff. I am strong and can lift heavy things, but you wouldn’t know it! Although it scares me to give up running 3 or 4 miles most days of the week when I think about all the effort I have put in to getting better at it. Trust the process, right?
Yes, yes, yessssssss! Love this! I used to place WAY too much emphasis on my long cardio sessions which resulted in boredom, burnout, and no gains for my body. Since my half marathon, I’ve really been enjoying lots of strength workouts, HIIT workouts, and long walks with my family. I think my body is liking it!
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this is a great post! i get discouraged when people are convinced hours of cardio is key.
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Love this post! I was definitely addicted to cardio in the past and it definitely attributed to a loss of my menstrual cycle and ovulation. Which has made it pretty hard to get pregnant. I’ve finally cut back enough (and adjusted my caloric intake) to the point where I’m regular again. Just wish that I would have learnt this lesson sooner!
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This is so great, Paige! I love how you explain everything…so easy to understand and relate to 🙂 You rock!
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Great post. I found your blog today through The Lean Green Bean.
I ditched most of my cardio workouts for strength training last year and my body has been completely transformed. I do a few (2 or 3) 20 minute HIT workouts each week.
My friends and coworkers and even people I barely know want to know how I lost so many inches and they always look confused when I tell them I work out with heavy weights.
Thanks so much for this. I find I often know the theory but in practise i
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I go back to the old cardio = fat loss. So I can never read posts like this enough. Sorry my comment is in two lots … it’s my phone playing up 😉
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Great post! I’m currently training for a half marathon so obviously some of these tips can’t be applied right now, and I’m also not looking to lose any fat. However, strength training is definitely something I need to work on incorporating into my fitness regime. I guess I get intimidated because I feel so weak sometimes! I mainly do barre and the heaviest weights we use are 5lbers, so I’m not sure how to start “lifting heavy”, for example, when I can barely do 5-10 reps of 8 lbs! And I’m in fairly good shape too..
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quick question: I recently started the following weekly program for working out:
Monday – 20-30 minute full body workout (for instance today is EMOM for 15 minutes: 5 burpees and 15 air squats)
Tuesday – lifting (AHAP) and HIIT (may or may not get this in, based on kids’ schedule)
Wed – teach and participate in bootcamp and play competitive league vball
Thursday – long walk and abs,
Friday – full body workout 20-45 minutes, weights (AHAP)
Sat – HIIT workout and walk
Sunday – full body, weights (AHAP)
Too much? or does it look ok??
The weights portion I have been following Nia Shanks minimal approach, loving it and seeing gains already. Overall I am happy with things but would love to see waist/glutes tightened up. Your thoughts would be greatly appreciated.
Glad you found a strength program you’re enjoying, Stacey! However, to me that looks like quite bit of activity. Just make sure you aren’t over doing it on the HIIT/interval workouts, you’re feeling good, have lots of energy, and that you’re not exhibiting any signs of overtraining, etc. 🙂
Thank you for responding.
Nia Shanks minimal program is great, would def. do more lifting, but I workout from home and I am limited on equipment.
As for overtraining, the only thing that I have noticed is that I can’t seem to lean out like I want. I have a very hard time eating more than 1500-1600 calories a day. If I do, then I am absolutely miserable. So I feel like I need to cut back on the activity OR figure out how to eat more.
Do you see it the same way?
Great post. I tend to do ALL cardio… even though I totally need to add more strength. Thank you for sharing! 🙂
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Excellent points. One more though… cardio is so boring and takes so much time out of each day that I think it’s a major contributing factor to why programs with a ton of cardio fail. It’s not fun, it’s not challenging, and I can’t imagine anyone looks forward to it (maybe two people out there do, but not the rest of us). HIIT all the way if you want to burn some calories. Trade the chubs for some shape.
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“Welcome to Great Expectations Home Health Care Family! We have provided quality home health care to seniors in Washington, D.C., Northern Virginia and Maryland for over 20 years. While our main office is in Alexandria, V.A., we also have offices in Bethesda, M.D. and Washington, D.C. We are eager to become a part of your family and assist you with all of your home health care needs. Give us a call or contact us! We are honored to serve you. Great Expectations Home health care agency in Annandale, Alexandria (Old Town), Arlington, McLean, Woodbridge, Manassas, Fairfax city and county in VA and Prince George’s Cheverly, College Park , Baltimore City/County, Charles County, Bethesda – Chevy Chase, Gaithersburg, Beltsville, Greenbelt, Rockville, Hyattsville, Indian Head, Laurel, Takoma Park, Upper Marlboro and Montgomery in MD.”
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Do you Need Home Health Care/Nursing Care Services or Living with Chronic Condition?”
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