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Why Cardio Is A Waste Of Time For Fat Loss

You DO NOT Need To Do Cardio To Get Ripped.

Still here? Good. If it’s any consolation the old me would have vanished after reading this. Losing fat is emotionally connected. Often these emotions override your brain. Trust me, this is so true.


Have you ever searched for a diet, workout routine or fitness plan online whereby you kept on going until you found an answer you liked or agreed with?

If the answer is yes you have basically been searching for something you already had in your head. This isn’t really an answer is it? This is one of the reasons many people who strive for their ideal figure end up going round in circles. That and the plethora of product industry related articles online that lead you into buying products at one point or another. Anyway, back to cardio.

Why No Cardio?

Cardio is good for three things;

  1. If you want to get better at doing cardio (athletes, joggers, cycling enthusiasts etc)
  2. To improve your general health and fitness
  3. If you are a bodybuilder and already way into your cutting cycle, hovering somewhere around 6% bodyfat

why-cardio-is-a-waste-of-time-for-fat-lossThis All Sounds Good, So Again Why No Cardio?

OK, now we are getting somewhere. Cardio is a massive waste of time when it comes to fat loss. It’s a really poor, time consuming tool. An hours worth of jogging or cycling on average barely burns 500 calories. Even high intensity aerobics for an hour only just surpasses 500 calories on average. Bear in mind that 3,500 calories is equal to about 1 pound (0.45 kilogram) of fat. You would need to burn 3,500 calories more than you consume to lose a single pound. If you enjoy running then go for it, however seven days per week doing hour long runs is a very poor time investment if all you are interested in is body aesthetics and fat loss.

Another point is workout adherence. Are you aiming to look and feel good on a permanent basis? I’m guessing you are so would you keep on (let’s use the running example again) running seven days a week for the rest of your life to keep yourself in shape? Is this starting to look like a poor time investment yet?

Cardio is far inferior to calorie restriction when aiming to get lean and lose fat. The reason being is that cardio adds to your training regime, often leading to overtraining as well as muscle loss.

So Why Are So Many People Still Doing Cardio?

  1. Because it’s believable. Remember above when I mentioned about searching for answers you agree with?
  2. Because it’s sellable. If it’s believable, it’s sellable.
  3. Because of product related industry hyperbole. Basically, exaggeration of items 1 & 2.
  4. Because many people like to run, cycle, swim etc. There’s nothing wrong with this, it’s just not really effective for our fat loss objective here.

What About This Guy Online Who’s Buff, He Does Lots Of Cardio?

  1. What are his motives, is he selling something?
  2. He may be a bodybuilder/physique competitor in his final cycle of cutting (then and only then is cardio a decent additional tool)
  3. He may have an athletic profession, or participate in sporting events, hobbies etc.
  4. He may like & enjoy doing cardio!


In the SHR3D protocol and other fat loss protocols mentioned on this site, your fat loss will be controlled almost exclusively by diet. Your resistance training routine will be what helps you to hang onto the valuable muscle you have. There are other beneficial hormonal and metabolic reasons why training will aid your fat loss…but that’s a whole new topic for another post on another day.

All you need to concentrate on is nutritional adherence and resistance training. If you must do cardio go for a walk and keep it low intensity.

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