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Fat Burning Cardio: What Cardio Should I Be Doing for Fat Loss?

To maximize fat loss, consistency and cardio selection is key. The best type of cardio isn’t necessarily the most grueling; it’s the kind of cardio that you can stick with without it hindering your strength training and muscle building. It's not about always doing what you love; it's about starting activities that you know you can sustain, building habits.



Diversity in your cardio routine not only prevents boredom but it can also enhance your overall fitness levels; it can challenge different muscle groups and energy systems. Instead of sticking to just one form of exercise, consider integrating a variety of activities that can keep your workouts engaging and therefore more effective:

  • Engage in a game of basketball, which incorporates quick sprints, jumps, and agility work.

  • Mix in jogging sessions for steady-state endurance while improving overall cardiovascular health and muscle recovery.

  • Include swimming as a low-impact option that gives your joints a break while still boosting lung capacity.

  • Make use of a step mill to simulate stair climbing for a powerful leg and glute workout.

  • Go for bike rides, outdoors, for a fun and vigorous session.



If you're a fan of HIIT circuits, there's no need to abandon them. These intense bursts of exercise can be incredibly effective for fat loss and improving overall metabolic health. The key is to work these high-energy workouts around your resistance training to create a well-rounded program that keeps you excited about your fitness journey. By doing so, you'll be more likely to stick with your routine long-term and see the fat-burning results you're striving for. However, do not overdue it with HIIT training, it can often leave you feeling depleted and increase your caloric consumption!


Moderation is key when it comes to cardio. While it's important to stay active, excessive cardio can be counterproductive, especially if it exceeds 4-5 times per week. Overdoing it often leads to muscle loss because the body could start tapping into muscle protein for energy, particularly if combined with a caloric restrictive diet. This muscle loss can be detrimental not just to your strength and physique but also to your metabolism.

Research suggests that overly intense and frequent cardio sessions can trigger a compensatory response in the body, leading to increased levels of the stress hormone cortisol. Elevated cortisol over time can lead to muscle breakdown and potential weight gain, as found in a study published in the 'Journal of Sports Science & Medicine.'


Furthermore, excessive cardio can lead to a phenomenon known as 'adaptive thermogenesis,' where the body becomes more efficient at using calories, effectively slowing down your metabolism to conserve energy. A study from the 'American Journal of Clinical Nutrition' found that individuals who engage in high levels of physical activity might experience a plateau in energy expenditure, leading the body to adapt by reducing the calories burned during rest and non-exercise activities.



When it comes to shredding fat and preserving muscle, the sweet spot of cardio is found in consistency while working around resistance training. Integrating various forms of low-impact activities like brisk walking, or just being active throughout the day, can contribute significantly to your cardio goals without the wear and tear of high-impact exercises. Whether it's a light jog in the park or a purposeful stroll upon waking up, these simple acts of movement add up.

NEAT (Non-Exercise Activity Thermogenesis) refers to the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. It includes the energy expended walking to work, performing yard work, manual labor, and fidgeting. NEAT can be very useful for people looking to lose weight or maintain a healthy weight because it accounts for a substantial part of the calories burned in a day.


Remember, balance is paramount. Too much high-intensity cardio or excessive days of cardio can push your body beyond its recovery capabilities, leading to potential muscle loss and metabolic slowdown.


Embrace cardio not as a daily marathon but as a lifelong journey of small, purposeful movements. By doing so, you support your overall fitness while safeguarding the hard-earned muscle you've built. Listen to your body, and allow it to rest, ensuring that each step you take is a step towards better health and not away from it… and remember, balance is paramount, too much high-intensity cardio or excessive days of cardio can push your body beyond its recovery capabilities, leading to potential muscle loss and metabolic slowdown.

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