One thing you won’t see me doing much of is cardio.
Despite my goal of losing body fat, I don’t actually believe any cardio is necessary to build a great physique.
So if your goal is fat loss, you should definitely focus on honestly tracking your calories and getting stronger in the gym.
This is good news, because you don’t need to spend hours on the treadmill or elliptical just to get results.
However, there is a much better use for cardio.
The truth is that body composition and health are not the same thing.
You can actually look like you’re ‘in shape’ and be horribly out of shape when it comes to running or playing sports.
Just because you’re building strength and muscle doesn’t mean you’re improving your cardiovascular health at the same time.
Yes, lifting weights will improve your aerobic ability, but only to a small extent.
Here’s the real deal:
If you only want to lose fat and improve the look of your body, no you don’t need cardio exercises to make it happen.
However, if you want to improve your overall health and sense of well-being, then adding in some walking, swimming, basketball, or other cardio intense activity can absolutely help.
My personal favorite (and most convenient) is incline walking on the treadmill at 3mph on a 10% incline for 20-30 minutes.
I’ll put on a couple YouTube videos and it’ll be done before I know it.
I must say it feels great when you’re finished and can definitely improve your mood too.
So to answer the question:
“How much cardio should I do to lose weight?”
1-2 sessions of dedicated cardio per week is good for general health.
But again, managing your calories and getting stronger will be the foundation of your progress so focus on that first.
Oh, and walking more every day is always good too.
And if you’re looking for a guide to help you get stronger and leaner without living in the gym or giving up your favorite foods, go here: