June 29, 2023

Do I Need to do Cardio to Burn Fat?

Do I Need to Do Cardio to Burn Fat?

A common misconception exists that cardio is the ultimate key to shedding those unwanted pounds. Many of us have spent countless hours on the treadmill, elliptical, or running outdoors with the primary goal of losing weight. But is this unwavering dedication to cardio really the golden ticket to achieving fat loss? Contrary to popular belief, the answer might surprise you.

Let's delve a little deeper and challenge the status quo.

Weight Loss 101: The Calorie Equation

Before we proceed, it’s crucial to understand the fundamental principle of weight loss. You’ve probably heard it before - to lose weight, you must burn more calories than you consume, known as creating a calorie deficit. This rule is unchanging and absolute, irrespective of the kind of exercise you perform.

To maintain, lose, or gain weight, it's important to know your total daily energy expenditure (TDEE), which encompasses all the calories you burn in a day, including those from basic bodily functions, daily activities, and exercise. Once you know this, you can adjust your caloric intake to match your weight goals.

Strength Training for Fat Loss

Cardio exercises, such as running or cycling, certainly burn calories and can contribute to a calorie deficit. However, they're not the only way to create this deficit. Enter strength training.

Strength training, encompassing activities like weightlifting and resistance training, is sometimes overlooked in the quest for fat loss, but its potential benefits are compelling. Lifting weights can aid in burning calories, not just during the workout but afterward as well. This is due to a phenomenon known as excess post-exercise oxygen consumption (EPOC), also known as the "afterburn effect," which boosts metabolism for hours after the workout.

In addition, strength training leads to muscle gain. Why does this matter? Well, muscles are metabolically active tissues, which means they burn calories even at rest. The more muscle mass you have, the more calories you burn throughout the day, potentially making it easier to create or maintain a calorie deficit.

Moreover, research suggests that strength training could be more effective in reducing certain types of fat, specifically abdominal fat. A 2017 study published in the journal Obesity revealed that strength training was more effective than cardio in reducing abdominal fat, known to be a significant risk factor for various health conditions.

Nutrition: The Heart of Fat Loss

The saying goes, "You can't outrun a bad diet," and for good reason. Physical activity, including cardio and strength training, is an essential part of the weight loss equation, but without proper nutrition, your results could be severely hampered.

In fact, diet can play an even more significant role than exercise in weight loss. A study published in the Journal of the American Medical Association in 2018 revealed that improving diet quality over merely restricting calories led to significant weight loss over time. Focusing on consuming nutrient-dense, whole foods that keep you satiated can make maintaining a calorie deficit easier and more enjoyable.

Finding the Balance: Nutrition, Strength Training, and Cardio

It's essential to clarify that promoting strength training and nutrition for fat loss does not negate the importance of cardio. Cardio has its unique benefits – it's excellent for heart health, lung capacity, and yes, it aids in weight loss. The problem arises when we view cardio as the primary or only path to weight loss.

A well-rounded approach combining a balanced diet, strength training, and some cardio tends to be the most effective strategy for fat loss. Fitness is not a 'one size fits all' realm. What works wonders for one may not yield the same results for another. Understanding your body, preferences, lifestyle preferences, lifestyle, and specific goals is paramount in creating a plan that works best for you.

Moreover, you shouldn't forget the importance of consistency and patience in achieving sustainable weight loss. It's not about what you do for a week or a month; it's about what you can maintain in the long run.

Ultimately, remember that there's more to fitness than just shedding pounds. Physical activity, in any form, can bring a range of health benefits, from better mood and improved sleep to enhanced cognitive function and decreased risk of chronic diseases.

Even if cardio might not be the solitary key to unlocking fat loss, it's undoubtedly an essential part of the overall wellness puzzle.

< Older Post

Newer Post >

Two men are standing next to a medicine ball in a gym.

When Average Training Habits Limit Your Progress

June 6, 2025

Discover how five common training habits limit progress—and what to do instead. Coach Jim, a leading personal trainer in Nashville, shares expert insights for smarter fitness results.

A man and a woman are sitting on a bench in a gym talking to each other.

What Does Functional Training Actually Mean (If Anything at All)?

May 2, 2025

A Guide from a Personal Trainer in Nashville Functional training originally focused on improving real-life movement patterns like lifting, climbing, and carrying. Today, however, the term is often misused. In this guide, Coach Jim—a leading personal trainer in Nashville —breaks down what functional training really means, clears up common myths, and shows you how to build workouts that truly improve strength, mobility, and everyday performance. The Real Origins of Functional Training Functional training started in rehabilitation settings. Physical therapists needed to help patients regain the ability to perform daily tasks—getting up from chairs, climbing stairs, carrying groceries—safely and independently. From there, the concept moved into strength and conditioning , especially for athletes. Coaches began designing programs that mimicked the movements, speeds, and forces encountered in sport, believing that exercises should reflect the demands athletes face outside the gym. It made sense: real-world movement is multi-planar, integrated, and often performed under load or fatigue. Training that mirrors those challenges better prepares people for life outside the gym—a philosophy I bring to my personal training Nashville programs. Where It Went Wrong Fast forward to today, and "functional training" is so watered down it’s almost meaningless. You'll hear it attached to bootcamps, TikTok trends, and group fitness classes that may or may not have any real connection to improving real-life function . Here’s the problem: ➔ Functional for whom? ➔ Functional for what purpose? A competitive powerlifter needs a different kind of "functional" than a 70-year-old wanting to garden pain-free. A baseball pitcher needs different movement skills than a new mom recovering from back pain. Without context, "functional training" becomes vague, subjective, and often misleading—even for people searching for fitness training in Nashville today. Principles Over Buzzwords Rather than asking is this functional training?, it’s better to ask: Does this follow good training principles? Here’s what matters: Specificity: Does it target the movement patterns, energy systems, and qualities the person needs? Transferability: Will the adaptations carry over to real-world tasks, sports, or injury resilience? Progressive Overload: Is it challenging enough to promote strength and adaptation over time? Movement Quality: Does it reinforce good mechanics, posture, and control? Individualization: Is it tailored to the person’s needs, abilities, and goals? If a program checks these boxes, it's functional —no matter what it’s called. This is the exact approach I use with my Nashville personal training clients —focusing on principles that deliver real-world results, not gimmicks. Common Misconceptions About Functional Training Let’s clear up a few myths that still float around: Myth #1: Machines aren’t functional. Machines can be incredibly useful, especially for early rehab or hypertrophy-focused phases. They allow targeted loading without high stability demands—which can support real-world function depending on how they’re used. Myth #2: More instability = more function. Training on BOSU balls and wobble boards has its place (think ankle rehab or proprioception drills). But constantly destabilizing exercises? Not necessary. Most life (and sports) happens on stable ground. Stable surfaces allow better loading, strength gains, and neuromuscular coordination—what I emphasize in all my personal training Nashville TN programs. Myth #3: Functional training avoids heavy lifting. Quite the opposite. Functional training often involves lifting heavy—because strength matters for almost everyone. Farmers need grip strength. Athletes need power. Older adults need the ability to carry groceries or get off the floor. Load isn’t the problem. Poor application is. So, Should We Keep the Term "Functional Training"? The term can still have value—if it's clearly defined and applied correctly. At its best, it reminds us that training should serve a purpose beyond just aesthetics. It emphasizes integrated movement patterns, core control, joint stability, and real-world carryover—principles central to Nashville fitness training done the right way. But without that context? It's just another buzzword. The smarter move: Zoom in on function for the individual. A mother managing back pain needs different patterns than a CrossFitter chasing PRs. A retiree rehabbing a knee needs different strength work than a semi-pro athlete. Good training doesn’t chase trends. It meets the person where they are—and builds from there. Final Thoughts Functional training started with a powerful goal: ➔ Help people move better , live better , and perform better . But over time, its meaning has been blurred by trends, marketing, and misapplication. Today, smart training isn’t about chasing trends. It's about asking better questions: Is this training functional for the client’s real-world needs?