Why Excessive Cardio Isn't the Only Path to Fat Loss
There is a widespread misconception that excessive cardio training is necessary to lose fat. However, it's important to understand that there are various methods of losing fat, such as modifying your diet and incorporating weightlifting exercises. Nonetheless, the key factor to focus on is maintaining a calorie deficit.
Think of your body as a machine that needs fuel to function properly. The fuel we're talking about here is calories, which come from the food and drinks we consume. Now, just like a car needs a certain amount of fuel to run, your body needs a certain number of calories to carry out its daily activities, such as breathing, walking, and even sleeping.
A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. It's like putting less fuel into your car than it requires for a trip. When you don't provide enough calories for your body to meet its energy demands, it starts looking for alternative sources of energy to make up the difference.
In this case, your body turns to its fat stores, using them as an energy source. When you maintain a calorie deficit over time, your body continues to tap into these fat stores, leading to fat loss. Creating a calorie deficit is an essential aspect of fat loss because it forces your body to utilize its stored energy (fat) to make up for the shortfall.
Fat loss vs weight loss
Weight loss means losing overall body weight. It can happen when you lose different things like fat, muscle, or water from your body. When you step on a scale and see the number go down, that's weight loss.
Fat loss, on the other hand, is specifically about losing the fat stored in your body while keeping your muscles strong. It's about getting rid of the excess fat that can be unhealthy for your body. Fat loss helps you improve your body shape and composition.
Weight loss doesn't always mean fat loss. For example, if you follow a strict diet or do a lot of cardio workouts at the gym without also doing exercises to build your muscles, you may lose weight, but it could be muscle loss instead of fat loss. This is not ideal because losing muscle can make you weaker and slow down your metabolism.
So, while weight loss is about losing overall body weight, fat loss is about specifically getting rid of excess fat while preserving muscle mass for a healthier body.
The typical approach that most individuals adopt for fat loss
When it comes to fat loss, the common approach that many individuals tend to adopt involves reducing the consumption of junk food, carbs, and incorporating extensive cardio training workouts. However, it's crucial to understand that simply following this approach does not guarantee fat loss.
Why most people fail when it comes to cardio
The failure of many individuals in maintaining a consistent cardio workout exercise can be attributed to various factors. Below are two commonly attempted approaches where often results in challenges and obstacles the hinder long-term success:
Morning Runs: When it comes to morning runs, the initial enthusiasm and discipline required to wake up early and go for a run may quickly diminish for the average person. Missing a few sessions can lead to a realization that prioritizing sleep becomes more appealing, ultimately causing the abandonment of the habit. By establishing a routine that demands the most difficult task at the least favorable time, sustainability becomes increasingly challenging.
Lack of enjoyment : Many individuals find running to be the most common form of cardio exercises, but the truth is, not everyone enjoys it. When someone dislikes a particular activity, their chances of sticking with it decrease. Therefore, it's crucial to discover a form of cardio that brings joy and aligns with personal preferences, ensuring long-term commitment. For instance, you could consider going for a game of badminton with friends or futsal with the bros, as these activities might be more appealing and easier to commit to in the long run.
Here are some tips to lose fat
Reduce the consumption of sugary drinks or switch to their diet versions.
This simple change can help reduce your daily calorie intake by up to 300 calories.
E.g. If you have been drinking a lot of coke/Pepsi, you can start drinking diet coke/Pepsi instead. Assuming you are drinking one bottle a day, you can decrease up to 200 calories a day, and up to 6000 calories a month (assuming you are drinking 1 bottle per day).
Increase your overall physical activity.
You can do this by making small adjustments in your daily routine. For example, instead of taking the bus, consider walking short distances, or choosing to climb stairs instead of relying on the elevator. Another practical change could be walking down to buy lunch instead of ordering delivery through platforms.
These simple adjustments have a cumulative effect, gradually increasing the number of calories you burn throughout the day. Over time, these additional calories burned can add up to a significant impact on your overall energy expenditure and contribute to better weight management or weight loss goals.
Embracing these small changes not only promotes a more active lifestyle but also helps you reap the benefits of a higher calorie burn rate, leading to potential improvements in your overall health and fitness.
Integrate weight training into your exercise routine.
Weight training plays a vital role in building muscle mass, which contributes to an increased resting metabolic rate and the potential to burn more calories even when you're not working out. If the idea of going to a gym makes you nervous, there are alternative approaches to consider. One option is to hire a personal trainer or enlist the guidance of a seasoned workout partner who can help you navigate the gym environment with confidence.
However, if the gym still feels overwhelming, you can explore outdoor activities in a local park or opt for home-based exercises that allow you to reap the benefits of weight training while accommodating your comfort level.
Incorporating HIIT into Your Routine
HIIT training exercises, or High-Intensity Interval Training, involve short bursts of intense exercise followed by short periods of rest. This type of fitness HIIT training can be highly effective for burning fat and improving fitness. A typical fitness HIIT workout might involve a cycle of 30 seconds of intense exercise, such as sprinting or high knees, followed by 30 seconds of rest. This cycle is then repeated multiple times.
Incorporating HIIT into your routine can be as simple as dedicating a portion of your gym session to cardio exercises. These can range from running on the treadmill to using the stationary bike or elliptical machine. If you prefer to workout at home, there are numerous cardio workout exercises that require minimal equipment, such as jumping jacks, burpees, or even dancing!
For those who prefer low-impact cardio, activities such as swimming, cycling, or using an elliptical machine can be great options. These low-impact cardio exercises can be easier on the joints while still providing a good workout. They are especially beneficial for individuals with joint issues or those who are new to exercise.
If you would like to learn more about different types of cardio workouts and how to vary them for maximum effectiveness, check out our blog post titled “Cardio in the Gym: Types & Variation.”
Pay close attention to both the quality and quantity of your food intake.
To achieve fat loss, creating a calorie deficit is key. This involves consuming fewer calories than your body requires. Monitoring your food choices and portion sizes can greatly assist in achieving this deficit.
While it is possible to create a calorie deficit with any type of food, it is essential to prioritize a balanced diet that provides the necessary nutrients for your body's well-being. For instance, opting for quality, nutrient-rich foods rather than relying on fast food that often offers little nutritional value.
To determine your daily recommended calorie requirements, you can utilize a helpful calorie calculator. By adopting a balanced diet and maintaining a calorie deficit, you can make significant progress towards your fat loss goals while ensuring your body receives the essential nutrients it needs for optimal health.
Here is a calorie calculator that can help find out your daily recommended calorie requirements.
By implementing these tips, you can make significant strides in your fat loss journey. Remember to combine them with consistency, patience, and an overall healthy lifestyle for long-term success.
