Is Cardio The Only Solution To Burn Fat?

3 min read
Is Cardio The Only Solution To Burn Fat?

Cardiovascular exercises like walking, running and cycling often take the center stage for those on a quest for weight loss. But is it the only solution to your weight loss goals? 

While cardio exercises help burn calories and improve cardiovascular health, relying exclusively on it for weight loss won’t likely lead to your desired result. Weight loss is a complex journey that involves nutrition, strength training and a sustainable approach that considers every aspect of your lifestyle.  


Nutrition plays one of the most important roles when it comes to weight loss. You might have heard that “you can’t out-exercise a bad diet” and in most cases, that’s true.

Consider this example:

A McDonald’s Big Mac Meal (Medium Fries + Coke) is roughly 1,120 calories.

For the average person, burning 1120 calories would take just over 90 minutes of running.

Which option seems easier? Avoiding the Big Mac or running for 90 minutes?

Even if you enjoy sports and running for 90 minutes sounds like an ideal Sunday morning plan, going for that Big Mac Meal is still not your greatest choice. This kind of food is normally rich in fat and low in protein and complex carbohydrates - precisely the opposite of what you’d need to fuel and recover from your 90 minute run.

Here are our top nutrition tips if you’re looking to lose some weight:

  1. Mind your calorie intake - this doesn’t mean you need to reduce the amount of food you eat
  2. Focus on consuming whole foods, lean proteins and fiber - this will keep you satisfied and avoid cravings
  3. Limit processed foods, sugary drinks and alcohol
  4. Stay hydrated
  5. Don’t throw the towel if you go for your Big Mac Menu, just go back to your plan


One key aspect, often overshadowed by cardiovascular exercises, is strength training. This type of workout will help you build lean muscle mass,boost your metabolism and sustain long-term fat loss. 

As your active lean muscle tissue is metabolically active, your body needs to burn more calories just to sustain it. This means that you’ll be burning more calories throughout the day, even if you’re not exercising.

We’ve put together 4 other reasons that you should consider strength training, if you’re not doing so already.

There are other types of workouts you can consider, such as HIIT training, that mixes both cardiovascular exercise and strength training. This can be particularly interesting when short on time. Check out workout number 5 here.

Sustainable Approach

Adopting a sustainable approach is key to maintaining weight loss results in the long-term. 

Fad diets and extreme workout regimens can bring you quick results, but the vast majority of people following that kind of approach will fall back to their normal habits and regain the lost weight.

Focus on making gradual, realistic changes to your daily habits that you can maintain throughout your life.

Remember - a good plan is one that you can continuously deliver on 90% of the time. 

If keeping it sustainable is your greatest challenge, in this article you can find 5 strategies to sustainable fat loss, written by one of our certified nutritionists.

In conclusion, while cardio exercises have their place in a well-rounded fitness routine, they are not the sole solution to weight loss. Incorporating strength training, maintaining a balanced diet, prioritizing rest and recovery, and adopting sustainable lifestyle habits are equally important aspects of achieving and maintaining a healthy weight. 

By taking a comprehensive approach to health and fitness, you can maximize your results and enjoy long-lasting benefits beyond just shedding pounds. Remember, it's not just about losing weight; it's about improving overall well-being and quality of life.

At Daily Body Coach you can count on the help of certified professionals in your weight loss journey - creating a dynamic nutrition and exercise plan that you can deliver on. Let’s have a free 1:1 strategy call.

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