How Much Cardio Do You Need to Do to Lose Stubborn Fat? Here's Your Answer
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If you hit up the cardio machines at the gym hoping to shed fat, you might be wasting your time. Fitness trainer and fat-loss coach Ivica Fridrih addressed the question, "Is cardio necessary for fat loss?" in a recent Instagram post. He said that many people still believe that "doing excessive amounts of cardio is the way to lose stubborn fat."
Is Cardio Necessary For Fat Loss?
While doing cardio can definitely help you burn an extra 300 to 500 calories a day, Ivica said it isn't necessary and "it shouldn't be your main focus. The main focus should be your diet" and creating a calorie deficit. He added, "If you eat more than you burn you are going to gain weight, and if you eat less you are going to lose weight."
Cardio does have health benefits and can help you lose weight by burning calories, "but many people use 'I do cardio' as an excuse to eat whatever they want for the rest of the day," he said. That can defeat the purpose of weight loss, and may actually make you gain weight.
These 4 Things Matter Most For Fat Loss
Aside from tracking your nutrition and ensuring you're eating in a calorie deficit, it's also important to eat enough protein. Ivika recommended eating "0.9-1.1g/lb of bodyweight."
Strength training is also key in reaching your fat-loss goals. Aim for two to five times a week to burn fat, build muscle, and help you look leaner and more toned. Plus, the more muscle mass you have, the more calories you'll burn.
How to Get Results
Ivica said, "Many people stress about meal timing, rest period, which supplements to take, how much cardio, fasted or fed cardio, etc. The truth is that these things don't matter that much."
Building new habits is also essential. Eating healthy, focusing on whole foods with enough protein, healthy fats, and complex carbs, workouts focusing on strength training, and being consistent — that's how you get results.