Do you need to do cardio to shred body fat?? Help!
leah9985
Posts: 66 Member
Good morning,
Another post from me!
I am following a diet and I am in a deficit. I have lost inches every week. A total of 5 inches off my waist in three weeks, however the scales haven’t budged. My weight has stayed the same. With some excellent advice on another post of mine, I have been told this could be water retention which can happen when starting a new exercise regime in the first weeks.
However, this morning I have been told that I need to do a 45 minute cardio session each day to shred the fat. Is this correct? Will I not lose body fat if I don’t do cardio?
I currently cooperate a bit of cardio in my weight workout regime, jump squats, jumping jacks etc. But I don’t do a full on cardio sessions as such.
Any advice would be appreciated. Thank you!
Another post from me!
I am following a diet and I am in a deficit. I have lost inches every week. A total of 5 inches off my waist in three weeks, however the scales haven’t budged. My weight has stayed the same. With some excellent advice on another post of mine, I have been told this could be water retention which can happen when starting a new exercise regime in the first weeks.
However, this morning I have been told that I need to do a 45 minute cardio session each day to shred the fat. Is this correct? Will I not lose body fat if I don’t do cardio?
I currently cooperate a bit of cardio in my weight workout regime, jump squats, jumping jacks etc. But I don’t do a full on cardio sessions as such.
Any advice would be appreciated. Thank you!
2
Replies
-
Calories for weight loss, exercise for health... All you need to 'shred' fat is to be in a calorie deficit.10
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You absolutely do not have to do a load of cardio type exercise to ‘shred fat’.
A calorie deficit is all you need to lose weight.
I now have a picture in my mind of tiny particles of shredded fat flying around in the air whilst someone is doing a cardio routine! Are you supposed to ‘shred’ the fat so it can wiggle out of your pores?! 😂😂10 -
"However, this morning I have been told that I need to do a 45 minute cardio session each day to shred the fat. Is this correct?"
An absolute load of cobblers.
Did this person have a big, bright red nose and a flower in their button-hole that squirts water?
"Will I not lose body fat if I don’t do cardio?"
If you are in an energy/calorie deficit - yes.
Energy can't be created out of thin air, if your body is getting slightly less than it needs it has to make up the shortfall from your energy reserves which is primarilly body fat.
11 -
I have no idea but 45 minutes sounds like ALOT!! I don’t think I would last that long. I’m not a natural running so I don’t particularly enjoy running and due to lock down I have no access to a gym as they are shut, so it’s not like I have any machines at home to use. So if I remain in a calorie deficit and carry on with my workout routine I should still lose body fat?1
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If you are in deficit you can simply be losing fat and gaining muscle and water weight. This is the most likely case.
Keeping track of inches is a great indicator of your progress. The real progress is in how you look/feel.3 -
"However, this morning I have been told that I need to do a 45 minute cardio session each day to shred the fat. Is this correct?"
An absolute load of cobblers.
Did this person have a big, bright red nose and a flower in their button-hole that squirts water?
"Will I not lose body fat if I don’t do cardio?"
If you are in an energy/calorie deficit - yes.
Energy can't be created out of thin air, if your body is getting slightly less than it needs it has to make up the shortfall from your energy reserves which is primarilly body fat.
Your posts make me laugh!! 😂
Ok so as long as I am in a deficit and exercising like I do, 4-5 times a week then hopefully the progress will continue!5 -
"However, this morning I have been told that I need to do a 45 minute cardio session each day to shred the fat. Is this correct?"
An absolute load of cobblers.
Did this person have a big, bright red nose and a flower in their button-hole that squirts water?
"Will I not lose body fat if I don’t do cardio?"
If you are in an energy/calorie deficit - yes.
Energy can't be created out of thin air, if your body is getting slightly less than it needs it has to make up the shortfall from your energy reserves which is primarilly body fat.
Your posts make me laugh!! 😂
Ok so as long as I am in a deficit and exercising like I do, 4-5 times a week then hopefully the progress will continue!
Yep simple as that.
What the person that gave you the misinformation doesn't realise is that you are burning fat 24 x 7 to fuel all your bodily processes and needs. Exercise is just of one of those needs and a minor player in your calorie balance. Even for someone like me that does on average seven hours of cardio a week it's still a just minority of my daily calorie needs
There's lots of great reasons to get your cardio fitness up and really it's best to look at diet for weight control and exercise for fitness.5 -
Cardio burns CALORIES. You will always burn glycogen FIRST and FOREMOST with physical movement. What if I told you that you burn the most "stored bodyfat" if you're in a calorie deficit and get enough sleep? That's the truth. Cardio burns more calories than resistance training for the same amount of intensity and duration, but if you consume more than your TDEE (total daily energy expenditure) you'll gain weight regardless of how much cardio you do. And personally for myself, I walk briskly for the majority of my cardio. I do run intervals but only for a short time.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
10 -
Cardio burns CALORIES. You will always burn glycogen FIRST and FOREMOST with physical movement. What if I told you that you burn the most "stored bodyfat" if you're in a calorie deficit and get enough sleep? That's the truth. Cardio burns more calories than resistance training for the same amount of intensity and duration, but if you consume more than your TDEE (total daily energy expenditure) you'll gain weight regardless of how much cardio you do. And personally for myself, I walk briskly for the majority of my cardio. I do run intervals but only for a short time.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
This is very helpful, thank you. I had no idea that you can actually burn more calories from being in a deficit and getting enough sleep! Wow!
So as long as I’m active, which I am. Doing my normal workouts which include a little bit of cardio and eating at a deficit then I should be fine 🤞🏼
The thought of having to do 45 mins cardio every day really wasn’t sitting well with me! I’m so glad I asked for advice!
Thank you everyone!3 -
Cardio burns CALORIES. You will always burn glycogen FIRST and FOREMOST with physical movement. What if I told you that you burn the most "stored bodyfat" if you're in a calorie deficit and get enough sleep? That's the truth. Cardio burns more calories than resistance training for the same amount of intensity and duration, but if you consume more than your TDEE (total daily energy expenditure) you'll gain weight regardless of how much cardio you do. And personally for myself, I walk briskly for the majority of my cardio. I do run intervals but only for a short time.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
This is very helpful, thank you. I had no idea that you can actually burn more calories from being in a deficit and getting enough sleep! Wow!
So as long as I’m active, which I am. Doing my normal workouts which include a little bit of cardio and eating at a deficit then I should be fine 🤞🏼
The thought of having to do 45 mins cardio every day really wasn’t sitting well with me! I’m so glad I asked for advice!
Thank you everyone!
🤔 Not sure if you’re grasping the responses. You could literally do zero exercise and be fine, as in lose weight. Exercise is great for health not weight loss.2 -
While true, the less you activate your muscles, the HIGHER CHANCE you have of losing lean muscle along with fat. And you DON'T want to lose muscle because it compounds the reduction in BMR. When you lose weight, the scale can't really determine if you're losing muscle or fat or water. So IT SHOULD be emphasized that one should have a form of regular exercise to help metabolic rate stay higher versus having it drop much lower.msalicia07 wrote: »Cardio burns CALORIES. You will always burn glycogen FIRST and FOREMOST with physical movement. What if I told you that you burn the most "stored bodyfat" if you're in a calorie deficit and get enough sleep? That's the truth. Cardio burns more calories than resistance training for the same amount of intensity and duration, but if you consume more than your TDEE (total daily energy expenditure) you'll gain weight regardless of how much cardio you do. And personally for myself, I walk briskly for the majority of my cardio. I do run intervals but only for a short time.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
This is very helpful, thank you. I had no idea that you can actually burn more calories from being in a deficit and getting enough sleep! Wow!
So as long as I’m active, which I am. Doing my normal workouts which include a little bit of cardio and eating at a deficit then I should be fine 🤞🏼
The thought of having to do 45 mins cardio every day really wasn’t sitting well with me! I’m so glad I asked for advice!
Thank you everyone!
🤔 Not sure if you’re grasping the responses. You could literally do zero exercise and be fine, as in lose weight. Exercise is great for health not weight loss.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
7 -
While true, the less you activate your muscles, the HIGHER CHANCE you have of losing lean muscle along with fat. And you DON'T want to lose muscle because it compounds the reduction in BMR. When you lose weight, the scale can't really determine if you're losing muscle or fat or water. So IT SHOULD be emphasized that one should have a form of regular exercise to help metabolic rate stay higher versus having it drop much lower.msalicia07 wrote: »Cardio burns CALORIES. You will always burn glycogen FIRST and FOREMOST with physical movement. What if I told you that you burn the most "stored bodyfat" if you're in a calorie deficit and get enough sleep? That's the truth. Cardio burns more calories than resistance training for the same amount of intensity and duration, but if you consume more than your TDEE (total daily energy expenditure) you'll gain weight regardless of how much cardio you do. And personally for myself, I walk briskly for the majority of my cardio. I do run intervals but only for a short time.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
This is very helpful, thank you. I had no idea that you can actually burn more calories from being in a deficit and getting enough sleep! Wow!
So as long as I’m active, which I am. Doing my normal workouts which include a little bit of cardio and eating at a deficit then I should be fine 🤞🏼
The thought of having to do 45 mins cardio every day really wasn’t sitting well with me! I’m so glad I asked for advice!
Thank you everyone!
🤔 Not sure if you’re grasping the responses. You could literally do zero exercise and be fine, as in lose weight. Exercise is great for health not weight loss.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
We should be active, just elaborating it’s not necessary for weight loss because it isn’t. It’s certainly important for other reasons (health), and can aid weight loss which is a bonus, but it’s not needed for weight loss. Knowing the difference can empower someone not to feel defeated if they missed a workout then throw the whole day away or completely give up on their weight loss efforts. Like, you missed a workout, no big deal- you are still in a deficit, you still got this! This is achievable without killing your self at the gym. This seems like common knowledge but trust me, it isn’t.7 -
Good job you're coming here to check things out, because wherever else you have been getting information from seems highly suspect given what you've told us so far. I totally agree with @ninerbuff 's last post. You want to keep as much muscle as possible (or develop more) which is why exercise will help you "shred fat". If cardio suits you, fine, but it sounds like it's not your favourite thing. Another thing with a lot of cardio is that it ramps up the appetite for a lot of people and that makes it harder to keep to your calorie limits.2
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I have no idea but 45 minutes sounds like ALOT!! I don’t think I would last that long. I’m not a natural running so I don’t particularly enjoy running and due to lock down I have no access to a gym as they are shut, so it’s not like I have any machines at home to use. So if I remain in a calorie deficit and carry on with my workout routine I should still lose body fat?
How are you defining "cardio"? It's not just running. Walking briskly benefits the cardiovascular system.
My 83 year old mother can spend 45 minutes walking at a brisk pace so I'm concerned that someone your age who only has 14 pounds to lose is disconcerted by 45 minutes of "cardio" and I'm hoping you mean activities like running as opposed to low impact forms of cardio.6 -
kshama2001 wrote: »I have no idea but 45 minutes sounds like ALOT!! I don’t think I would last that long. I’m not a natural running so I don’t particularly enjoy running and due to lock down I have no access to a gym as they are shut, so it’s not like I have any machines at home to use. So if I remain in a calorie deficit and carry on with my workout routine I should still lose body fat?
How are you defining "cardio"? It's not just running. Walking briskly benefits the cardiovascular system.
My 83 year old mother can spend 45 minutes walking at a brisk pace so I'm concerned that someone your age who only has 14 pounds to lose is disconcerted by 45 minutes of "cardio" and I'm hoping you mean activities like running as opposed to low impact forms of cardio.
Oh Christ! I could most certainly walk for 45 minutes a day with no problems whatsoever. I’m talking about running, spinning etc. I love walking!2 -
I've lost weight and have rarely do 45 minutes of cardio in one go, except for walking. I mostly do 20-30 minute workouts and although health benefits are good, the biggest reason for me is simply so I can eat more calories.
If you do want to start adding in cardio, I'd recommend starting off with maybe 20 minutes at a time, then build it up. Find something you enjoy - you can get all kinds online, my favourite is to dance.3 -
kshama2001 wrote: »I have no idea but 45 minutes sounds like ALOT!! I don’t think I would last that long. I’m not a natural running so I don’t particularly enjoy running and due to lock down I have no access to a gym as they are shut, so it’s not like I have any machines at home to use. So if I remain in a calorie deficit and carry on with my workout routine I should still lose body fat?
How are you defining "cardio"? It's not just running. Walking briskly benefits the cardiovascular system.
My 83 year old mother can spend 45 minutes walking at a brisk pace so I'm concerned that someone your age who only has 14 pounds to lose is disconcerted by 45 minutes of "cardio" and I'm hoping you mean activities like running as opposed to low impact forms of cardio.
Oh Christ! I could most certainly walk for 45 minutes a day with no problems whatsoever. I’m talking about running, spinning etc. I love walking!
If you want to progress from walking to running, that's where the C25K (couch to 5k) programs can be useful. I'm not the best person to recommend a specific one (can't safely run due to some physical limitations/injuries), but in general a planned, professionally-developed program will give you better progress in *anything* than "just do it until you get better".2 -
Whiles it's not, again it's not optimal. People that lose weight through diet only end up being really soft, saggy and flabby as well as the propensity to regain much easier. And to say that exercise is NOT great for weight loss is a biased opinion. Exercise keeps a better metabolic rate. Also helps with sleeping and if you didn't know it, you burn more stored body fat at rest than through movement. People that don't sleep well usually don't because of stress and anxiety, SOMETHING that exercise has been shown to reduce. So please don't say that exercise does nothing for weight loss.msalicia07 wrote: »
While true, the less you activate your muscles, the HIGHER CHANCE you have of losing lean muscle along with fat. And you DON'T want to lose muscle because it compounds the reduction in BMR. When you lose weight, the scale can't really determine if you're losing muscle or fat or water. So IT SHOULD be emphasized that one should have a form of regular exercise to help metabolic rate stay higher versus having it drop much lower.msalicia07 wrote: »Cardio burns CALORIES. You will always burn glycogen FIRST and FOREMOST with physical movement. What if I told you that you burn the most "stored bodyfat" if you're in a calorie deficit and get enough sleep? That's the truth. Cardio burns more calories than resistance training for the same amount of intensity and duration, but if you consume more than your TDEE (total daily energy expenditure) you'll gain weight regardless of how much cardio you do. And personally for myself, I walk briskly for the majority of my cardio. I do run intervals but only for a short time.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
This is very helpful, thank you. I had no idea that you can actually burn more calories from being in a deficit and getting enough sleep! Wow!
So as long as I’m active, which I am. Doing my normal workouts which include a little bit of cardio and eating at a deficit then I should be fine 🤞🏼
The thought of having to do 45 mins cardio every day really wasn’t sitting well with me! I’m so glad I asked for advice!
Thank you everyone!
🤔 Not sure if you’re grasping the responses. You could literally do zero exercise and be fine, as in lose weight. Exercise is great for health not weight loss.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
We should be active, just elaborating it’s not necessary for weight loss because it isn’t. It’s certainly important for other reasons (health), and can aid weight loss which is a bonus, but it’s not needed for weight loss. Knowing the difference can empower someone not to feel defeated if they missed a workout then throw the whole day away or completely give up on their weight loss efforts. Like, you missed a workout, no big deal- you are still in a deficit, you still got this! This is achievable without killing your self at the gym. This seems like common knowledge but trust me, it isn’t.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
5 -
Whiles it's not, again it's not optimal. People that lose weight through diet only end up being really soft, saggy and flabby as well as the propensity to regain much easier. And to say that exercise is NOT great for weight loss is a biased opinion. Exercise keeps a better metabolic rate. Also helps with sleeping and if you didn't know it, you burn more stored body fat at rest than through movement. People that don't sleep well usually don't because of stress and anxiety, SOMETHING that exercise has been shown to reduce. So please don't say that exercise does nothing for weight loss.msalicia07 wrote: »
While true, the less you activate your muscles, the HIGHER CHANCE you have of losing lean muscle along with fat. And you DON'T want to lose muscle because it compounds the reduction in BMR. When you lose weight, the scale can't really determine if you're losing muscle or fat or water. So IT SHOULD be emphasized that one should have a form of regular exercise to help metabolic rate stay higher versus having it drop much lower.msalicia07 wrote: »Cardio burns CALORIES. You will always burn glycogen FIRST and FOREMOST with physical movement. What if I told you that you burn the most "stored bodyfat" if you're in a calorie deficit and get enough sleep? That's the truth. Cardio burns more calories than resistance training for the same amount of intensity and duration, but if you consume more than your TDEE (total daily energy expenditure) you'll gain weight regardless of how much cardio you do. And personally for myself, I walk briskly for the majority of my cardio. I do run intervals but only for a short time.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
This is very helpful, thank you. I had no idea that you can actually burn more calories from being in a deficit and getting enough sleep! Wow!
So as long as I’m active, which I am. Doing my normal workouts which include a little bit of cardio and eating at a deficit then I should be fine 🤞🏼
The thought of having to do 45 mins cardio every day really wasn’t sitting well with me! I’m so glad I asked for advice!
Thank you everyone!
🤔 Not sure if you’re grasping the responses. You could literally do zero exercise and be fine, as in lose weight. Exercise is great for health not weight loss.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
We should be active, just elaborating it’s not necessary for weight loss because it isn’t. It’s certainly important for other reasons (health), and can aid weight loss which is a bonus, but it’s not needed for weight loss. Knowing the difference can empower someone not to feel defeated if they missed a workout then throw the whole day away or completely give up on their weight loss efforts. Like, you missed a workout, no big deal- you are still in a deficit, you still got this! This is achievable without killing your self at the gym. This seems like common knowledge but trust me, it isn’t.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Wait, what? When did I say it does nothing for weight loss? Did you even read what I wrote? This is such a bazaar response I’m gonna be honest. Gaslighting won’t work with me, I know what I said. So, please stop attempting to misquote me to prove a completely different point.2 -
Good morning,
Another post from me!
I am following a diet and I am in a deficit. I have lost inches every week. A total of 5 inches off my waist in three weeks, however the scales haven’t budged. My weight has stayed the same. With some excellent advice on another post of mine, I have been told this could be water retention which can happen when starting a new exercise regime in the first weeks.
However, this morning I have been told that I need to do a 45 minute cardio session each day to shred the fat. Is this correct? Will I not lose body fat if I don’t do cardio?
I currently cooperate a bit of cardio in my weight workout regime, jump squats, jumping jacks etc. But I don’t do a full on cardio sessions as such.
Any advice would be appreciated. Thank you!
My take away from this topic and the other - you need to stop talking to certain people about trying to lose weight - they are doing you no good with their misinfo.
And water weight gain for repair maxes out - you don't keep gaining it. Meaning it would not keep hiding fat loss on the scale.
You will gain water weight for other reasons of course, exercise has side effect of weight gain, not loss by itself.
Blood volume usually increases.
Stored glycogen in now used muscles increases, that stores with water.
The more intense the workout the more you ask your body to store of that.
So those could be increasing even as water weight from inflammation stops.
Which begs the question - you taking some rest days from intense workouts to recover, or are they short right now?
Exercise done well tears the body down in some manner.
Rest and recovery allows it to be built back up stronger if diet allows it.4
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