“You don’t have to be great to start, but you have to start to be great.” -Zig Ziglar

The Biggest Fat Loss Myth

If you've ever tried to lose weight, chances are someone said to you, "Just do more cardio." Maybe it was a family member, a friend, or even a doctor. This advice seems logical—more exercise burns more calories, right?

Yeah but no… It is definitely a lot better to do cardio-only workouts than it is to be completely sedentary. But just doing cardio is an inefficient way to achieve the fat loss that YOU want.

After 13 years of coaching busy professionals through successful transformations, this myth is the one that people have the hardest time letting go. Today, we are going to take a deep-dive into why weightlifting, not cardio, is the king of fat loss.

Before we get into things, I want to address the distinction between FAT LOSS and WEIGHT LOSS. Fat loss occurs when you have a reduction in body mass due to a reduction in body fat only. Weight loss occurs when you have a reduction in body mass that is due to any combination of fat, muscle or water. Now, I know that we live in scale obsessed culture that constantly focuses on weight loss. However, focusing on fat loss, is a far better mindset. You don’t want to lose too much muscle and you certainly don’t want to lose too much fluid. If you pay attention to any combat sport, you have seen athletes make weight in the short term by dehydrating themselves, sometimes to a dangerous extreme. Once they replenish themselves with fluid and a meal, their weight rebounds back up. Stripping your body of muscle and being dehydrated will make it extremely difficult to achieve the body composition outcome that you desire. So let’s focus on fat loss for best results.

Hopefully, the information I am about to bring forth can be of great help in your approach to your physical transformation. Let's get started!

Myth Busted: "Cardio Is Better for Fat Loss Than Weightlifting"

Let me start with a hard truth: simply doing cardio guarantees little in the way of fat loss. In fact, studies show many people end up heavier than when they began their cardiovascular exercise routines.

Gyms are filled with people addicted to burning calories instead of getting fit. Unfortunately, this “tit for for tat” cardio as punishment mindset plagues many people. Even those who haven't even really begun their fitness journey. They're trapped in a hamster wheel-like cycle that feels productive but is impossible to succeed in long-term.

Why does a cardio-only approach fail so many people? Two critical reasons:

Problem #1: The Calorie Math Doesn't Math

Think that 30-minute intense run is melting fat away? Here's a reality check: a 150-pound person burns about 400 calories during vigorous running for 30 minutes. Sounds impressive, right?

Sure! Until you consider:

How easy it is to completely erase that entire workout:

• Two slices of pizza = 500-600 calories

• A large bagel with cream cheese = 400-500 calories

Cardiovascular exercise simply doesn't burn as much energy as we wish it did. And it's incredibly easy to eat back every calorie that you just burned without even realizing it. If you're eating too much, the average busy individual will not be able to do enough cardio to overcome their diet. On the other hand, if you don't eat back those calories…yes, you will lose weight for a brief period of time. But how long can you keep that up?

I don't know about you but when I do vigorous cardio, I get very hungry and most of the time, I will want to eat back at least as much as I have burned.

Maybe once or twice I won't eat that much after cardio if my willpower is particularly strong, but feeling like you are hungry all the time is a miserable existence. People can only endure that feeling for so long before they break and when most people break, IT’S BINGE TIME. We've all been there, you know what I mean.

So is this method feasible or sustainable? No, not for long.

Problem #2: Your Body Adapts

Here's where things get really frustrating. Research shows that when you're in a calorie deficit, your body strives to increase energy efficiency. Translation? As time goes on, you burn fewer and fewer calories doing the same workout.

That 30-minute run that used to torch 400 calories? After a few months, it might only burn 300. Your body adapts, becomes more efficient, and suddenly you're no longer burning as much energy as you think.

Most people's response? More cardio. Longer sessions. Higher intensity. But this approach often accelerates muscle loss and metabolic slowdown, making fat loss even harder.

It's a vicious cycle that explains why so many dedicated people get stuck or even gain weight despite doing more exercise.

The Research

Now let me share with you some interesting research that sheds light on the proper approach to fat loss.

Scientists at Duke University conducted a study with over one hundred overweight men and women. They split them into three groups:

• Group 1: Three resistance training sessions per week (weightlifting)

• Group 2: Cardio only—jogging 45 minutes, three times per week

• Group 3: Both resistance training AND cardio

After eight months, guess which group lost the most weight?

The winner was Group 2—the cardio-only group. But here's the caveat: that was also the only group that lost muscle.

Group 3—the resistance training plus cardio group—lost the most fat while actually gaining muscle.

This distinction is key and should encourage those in the cardio-only camp to change up their fitness plan to include resistance training. As I explained earlier, weight loss and fat loss are not the same thing. When you lose muscle, you're not just losing weight—you're destroying your metabolism and setting yourself up for long-term failure. This is why you should never base your fitness success on a scale number alone. There is so much more to it and if you don’t take this into account you probably will experience a life of yo-yoing weight.

Why Weightlifting Destroys Cardio for Fat Loss

Here's what makes resistance training superior to cardio for sustainable fat loss:

Muscle Preservation Is Your Metabolic Lifeline

Every pound of muscle you carry burns calories 24/7, even while you sleep. When you lose muscle through cardio-only approaches, you're literally lowering your metabolic rate. Weightlifting preserves and builds the very tissue that keeps your metabolism running hot.

Excess Post-Exercise Oxygen Consumption (EPOC)

Unlike cardio, which stops burning calories the moment you stop moving, resistance training creates an "after-burn effect." Your body continues burning extra calories for hours after your workout as it repairs and rebuilds muscle tissue. Think of this as the difference between turning your car off and leaving it idling in the driveway overnight. Which one used more gas while you were sleeping?

Progressive Overload Prevents Adaptation

With resistance training, you can continuously challenge your body by adding weight, reps, or sets. Your body can't fully adapt because you're constantly progressing, keeping your metabolism working hard. Yes you can continually progress with cardio, however the options of increasing intensity or length of cardio sessions and eating in a manner that will preserve muscle mass over the longterm is a lot more difficult logistically for the average busy individual.

Body Transformation vs Scale Weight

Resistance training helps you shed fat while maintaining or gaining muscle. You might not see dramatic scale changes initially, but you'll see incredible changes in the mirror. You'll look leaner, more toned, and more athletic—even at the same weight.

***I know that the weight on the scale can elicit an emotional response in people. However, if you are truly honest with yourself, you will realize that nobody else knows or cares what that number is but if you look lean, strong and healthy, PEOPLE WILL NOTICE. I promise!***

The Long-Term Reality Check

Here's what the cardio-only pushers won't tell you: the real challenge isn't losing fat—it's keeping it off.

Studies consistently show that people who maintain significant weight loss long-term have one thing in common: they preserve muscle mass. When you lose muscle through cardio-only approaches, you're setting yourself up to inevitably regain the weight because:

• Your metabolism is slower than before you started

• Your body composition is worse (less muscle, same or more fat)

• You haven't built the strength foundation that supports long-term health

Weightlifting builds the metabolic foundation that makes weight maintenance not just possible, but sustainable.

The Truth About Combining Both

Does this mean you should never do cardio? Absolutely not. The Duke University study showed us the winning combination: weightlifting as your foundation, with strategic cardio as support. (Also, although not a central focus of this article, proper nutrition is a foundational part of fat loss, creating the calorie deficit needed as well as providing the nutrients needed for muscle preservation and recovery).

Here's your smart fat loss hierarchy:

1. Foundation: Resistance Training (3-4 sessions per week)This preserves muscle, boosts metabolism, and creates the body composition changes that you actually want.

2. Support: Strategic Cardio (2-3 sessions per week)This improves cardiovascular health, aids recovery, and provides additional calorie burn without compromising muscle.

Your Action Plan This Week

If you've been stuck in the cardio-only rut, here's how to break free:

Start with just two resistance training sessions this week. Focus on compound movements like squats, deadlifts, push-ups, and rows that work multiple muscle groups. We should be of the mindset that the first few weeks are a ramp-up to being able to do 3-4 resistance training sessions per week in the near future.

Reduce your cardio if that is all that you have been doing. Let me clarify, I am not talking about daily walks or other light "cardio" activities. Keep doing these and in most cases do more of them. But if you are on the treadmill, elliptical, or stair master every day or on most days, let's reduce that a bit. Let's get rid of the punishment mindset of doing cardio to burn off last nights pizza and beer or to rectify any other guilt. Then let's use that extra energy and time to make sure we get in high quality, consistent resistance training sessions.

Track your body composition, not just scale weight. Take progress photos and measurements. The mirror will show you what the scale can't.

Give it at least 8-12 weeks. Body composition changes take time, but they're worth the wait. You're building a foundation for lifelong results, not just quick fixes.

Disclaimer: It's 8-12 weeks of CONSISTENT high quality work, not 8-12 weeks since your first workout. There can be a gigantic variance in effort between the two based on workouts missed and your adherence to your nutritional plan.

Ready To Move Beyond The Idea Of Doing Just Cardio To Get The Body You Deserve?

If you're tired of spinning your wheels with endless cardio and ready to build a lean, strong body that looks great and functions even better, I'd love to help you create a personalized plan.

My online coaching program is designed specifically for busy professionals who want maximum results in an efficient manner. I'll build you a resistance training foundation that preserves muscle, boosts metabolism, and creates the body composition changes that you’ve always wanted.

Ready to discover what happens when you prioritize weightlifting?

Click here to apply for customized online personal training today!

Muscle builds the metabolism that melts the fat.

Additional Essential Fitness Vocabulary

Here are some more fundamental terms that every serious fitness enthusiast should want to know: (Continuation of last week’s message)

Gram

A gram is a unit of weight in the metric system. One pound is about 454 grams. Additional Thought: Understanding grams helps you read nutrition labels accurately and track macronutrients precisely.

Kilogram

A kilogram is a unit of weight in the metric system equal to 1,000 grams, or 2.2 pounds. Additional Thought: Most scientific research uses kilograms—knowing this conversion helps you apply studies to your own body weight.

Calorie

A calorie is the energy needed to raise the temperature of 1 kilogram of water by 1 degree Celsius, used to represent the energy value of food. Additional Thought: Calories are simply units of energy—your body needs them to function, and managing them creates fat loss.

Element

An element is a substance that can't be broken down into smaller parts by a chemical reaction. There are over 100 elements that are the building blocks of matter. Additional Thought: Your body is made of elements like carbon, hydrogen, and oxygen—everything you eat provides these building blocks.

Compound

A compound is a substance made up of two or more different elements. Additional Thought: All nutrients are compounds—protein, carbs, and fats are complex combinations of elements working together.

Molecule

A molecule is the smallest particle of any compound that still exists as that substance. Additional Thought: Nutrition and metabolism happen at the molecular level—this is where your body breaks down food into usable energy.

Acid

An acid is a chemical substance that can react with and sometimes dissolve other materials. Additional Thought: Your stomach uses acid to break down food, and certain acids like amino acids are essential for muscle building.

Diet

A diet is the food and drink a person usually consumes, or a special course of controlled intake for a particular purpose. Additional Thought: Everyone has a diet—the question is whether yours supports your goals or works against them.

Milligram

A milligram is a unit of weight equal to one-thousandth of a gram. Additional Thought: Vitamins and minerals are measured in milligrams—small amounts that have massive impact on your health and performance.

Milliliter

A milliliter is a unit of capacity equal to one-thousandth of a liter. Additional Thought: Proper hydration and supplement dosing require understanding these measurements—precision matters for optimal results.

Bonus Term - Celsius

Celsius is a temperature scale where water freezes at 0 degrees and boils at 100 degrees. Additional Thought: Your body temperature regulation affects metabolism—understanding temperature helps you optimize recovery and performance.