Do you need cardio for weight loss? And how much cardio should you actually do? Some say you don’t need any cardio for fat loss, whereas others say you gotta do a cardio workout every day. I was determined to find the truth. After reviewing the latest science, interviewing the smartest experts in the world, and speaking to some of the top natural bodybuilders in the industry, here’s what I found about using cardio to lose weight.
Special thanks to our guests for their valuable insight:
ALBERTO NUNEZ:
LEE LEM:
DR. ERIC HELMS:
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Do you need cardio for weight loss? Cardio isn’t nearly as effective as most people think when it comes to losing weight and fat because of the constrained energy model. Most research has shown that people who start doing cardio without any changes to their diet tend to lose 20-50% of what they’d expect from the calories they’ve burned.
What about doing more cardio to lose weight? Without changing your diet, you’ve probably got to do a whole lot of cardio for it to have a meaningful effect on fat loss. Which isn’t a very efficient or realistic approach for most people.
The takeaway is that should think of cardio as a supplemental tool that you can stack on top of your diet to speed things up.
But how much cardio, exactly, should you “stack on top”? I sought the opinions of Alberto Nunez, an extremely knowledgeable coach and lifetime drug-free pro bodybuilder who’s known for getting into insane levels of leanness, and Lee Lem, a natural bodybuilder just a few weeks out from his show. Surprisingly, both said that by using either a longer or more aggressive diet, they didn't really need cardio to lose weight or get into crazy shape.
But including cardio had its benefits. Alberto and Lee say maintaining a high daily step count helped them burn more calories and make sure they don’t get lazier as they get leaner.
But now I wanted to find out, on top of daily steps, how much actual “cardio” is required to get really lean? Here's Alberto's take: "Usually the smaller the athlete, the more cardio we will have to do. It helps so they can eat a little bit more, which is obviously gonna help with the mental component to some extent.” But he also emphasized it’s lifestyle-dependent: "I've had people do nothing. Nothing. And usually, this has to do with the occupation that if they don't move, they just get fired. So servers, personal trainers, labor-intensive jobs, things like that."
But for most of his clients, "7,000 steps on average as our baseline you have that set. I'd say most people, per week, are going to require 4 to 5 days of cardio to lose weight, ranging anywhere between 30 to 45 minutes.” This seemed to line up with Lee’s protocol as well. On top of 10,000 steps a day and lifting weights 4 times a week, he’s also doing 5x 30 minutes of cardio to lose weight.
But remember, this isn't just to get “six-pack abs lean”. We’re talking shredded. And they don’t do this much cardio right away. Whenever fat loss has stalled, and they’re not making progress, that’s typically when they decide whether or not they should add more cardio.
Now as for how much cardio per week YOU should aim for? What I’d recommend is start with Alberto’s recommendation of walking 7,000 steps a day as a baseline. Once you’re consistent with that, try adding in 2 to 3 20-minute cardio workouts per week. And although Lee and Alberto recommend cycling or the elliptical, you have plenty of other options when it comes to the type of cardio to lose weight. The key is to choose things you actually enjoy and can recover well from.
Now, from here, once your body adapts and you reach a stall in your progress using your current routine, you can choose to either eat a little bit less or add a little bit more cardio or steps to continue losing fat. You basically repeat this process for as long as it takes for you to reach your desired level of body fat.
But the last thing you want to do is start doing a bunch of cardio to lose weight during your diet and then stop cold turkey as soon as it’s over. Dr. Eric Helms says keeping some level of activity (7,000 to 9,000 steps per day and strength training 2-3x weekly) seems to prevent fat regain. This is why for long-term success, when choosing the type of cardio to lose weight, it’s so important to choose activities you can actually stick to.
![The BEST Way to Use Cardio to Lose Fat (Based on Science) [OWQD2QVh]](https://i.ytimg.com/vi/yWnacRo2VbA/sddefault.jpg)
Unlocking Sustainable Weight Loss: Harnessing the Power of Keto + ACV Gummies
Weight loss is a complex process influenced by multiple factors, including diet, lifestyle, and genetics. While various approaches promise quick fixes or overnight results, research has shown that sustainable weight loss requires long-term commitment to healthy habits.
One such approach gaining popularity for its efficacy in supporting fat burning and appetite control is the combination of keto (ketogenic) diets with ACV (Apple Cider Vinegar) gummies. This duo aims to not only aid in shedding pounds but also promote overall health benefits, from improved digestion to reduced inflammation.
Cracking the Code: Metabolism Matters
Metabolism plays a pivotal role in determining how efficiently our bodies burn fat for energy. A slow metabolism can hinder weight loss efforts, making it increasingly challenging to achieve and maintain desirable body mass indices (BMIs). Fortunately, there are several strategies that have been proven effective in boosting metabolic rates:
- Eating more protein: Protein has the highest thermic effect among all macronutrients, meaning our bodies expend a significant amount of energy digesting proteins. This can lead to increased caloric burn and enhanced fat loss.
- Incorporating High-Intensity Interval Training (HIIT): HIIT involves short bursts of high-intensity exercise followed by brief periods of rest or low-level activity. It's highly effective for improving insulin sensitivity, boosting metabolism, and promoting weight loss.
Mindful Eating: A Path to Sustainable Weight Loss
Another critical aspect in achieving sustainable weight loss is mindful eating. This practice encourages individuals to develop a healthier relationship with food, focusing on both the taste and nutritional benefits of each meal rather than mindless snacking or overeating due to stress or boredom. By adopting these practices, readers can overcome common pitfalls associated with dieting:
- Awareness: Pay attention to hunger cues: Eat when hungry, stop when satisfied.
- Savor your food: Enjoy the taste and texture of each meal; engage all senses during eating.
- No distractions while eating: Avoid screens or electronic devices during meals to maintain focus on the process of consuming.
Hydration as a Catalyst for Weight Loss
The body is composed mainly of water, which plays an intricate role in virtually every bodily function. Drinking enough water not only supports metabolic processes but also contributes significantly to overall health by:
- Enhancing digestion and reducing symptoms associated with constipation.
- Supporting detoxification mechanisms through more efficient elimination of waste products.
For optimal hydration benefits in weight loss, consider increasing daily intake during meals or exercising intensely. Moreover, incorporating hydrating foods such as cucumbers, celery, and water-rich fruits like melons into the diet can further enhance overall well-being.
The Role of ACV Gummies: Enhancing Nutritional Value
ACV (Apple Cider Vinegar) gummies have gained popularity for their potential health benefits. When combined with a keto diet, they offer an added layer of nutritional support:
- Dietary Fiber: Many keto diets lack adequate fiber intake due to strict limitations on carb consumption.
Supplementing with ACV can provide the necessary dietary fiber needed to maintain digestive regularity and satisfaction.
Keto + ACV: Unlocking Female Weight Loss Secrets
For women, managing hormones is crucial in achieving weight loss goals. The combination of keto diet with ACV gummies provides a comprehensive approach that addresses multiple factors influencing female weight management:
- Blood Sugar Control: Both components play roles in reducing blood sugar spikes and cravings, essential for maintaining hormonal balance.
Maximizing Weight Loss Success: Keto + ACV Gummies
To get the most out of keto and ACV CBD gummies as a male weight loss strategy consider personalising your routine to fit specific goals:
- Training Frequency: Regular physical activity can be increased with adjustments made according to performance levels.
The efficiency in burning fat when combined might vary. Tailor workout plans, whether focusing on cardio or strength training, for best outcomes.
In conclusion, a balanced and sustainable weight loss strategy that encompasses dieting approaches such as keto along with supplementation like ACV gummies can offer the dual benefits of enhanced energy production due to better metabolic efficiency while potentially stabilising blood sugar levels. By incorporating mindful eating practices alongside regular hydration efforts into your routine, individuals looking for an evidence-backed approach may find it helpful in supporting overall well-being and achieving desired body changes more effectively than relying solely on one aspect such as diet or exercise.
The Final Touch: Realizing Consistency
Lastly, consistent application of these methods while tracking progress can provide a clearer understanding of what works best. Combining the above points – boosting metabolism through healthy dietary practices and mindful eating habits, coupled with regular hydration efforts, supplemented by nutritional aids like ACV gummies when needed – offers an integral strategy in navigating weight loss challenges. By integrating keto supplements into daily routine while being aware of both mental barriers to maintaining motivation and making informed choices about meal planning based on metabolic efficiency goals can significantly improve the likelihood of achieving sustainable long-term success. It is through such careful, well-informed approaches that lasting results may be achievable with reduced frustration from diet failure or stagnation commonly seen in more restrictive programs.
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