After nutrition, cardio is the second most powerful tool for burning fat. Whenever we think about fat burning, the first thing that comes to mind is cardio, such as running on a treadmill, skipping rope, cycling, and more. But does cardio really burn fat? Some people do cardio month after month but do not see any results, which makes them wonder, “Is it really possible to lose fat through cardio?” The answer is yes.
However, some people have objections that cardio is no longer has any effect on their body. When they start, they feel rapid results, but after a while, they are not getting the desired results from cardio. We will discuss this as well.
In this article, you’ll learn why you’re not seeing any results and how to enhance the fat-burning process through cardio.
What is Cardio?
Before answering the question “does cardio burn fat,” it’s important to understand what cardio really is. Cardio is a completely different part from your resistance training. During cardio, we focus on improving the function of our internal organs, especially heart health. Cardio is an activity where your heart rate increases, preparing your heart to work more efficiently.
Normally, an adult person’s average resting heart rate is around 60-100 beats per minute. When we engage in activities like cycling, running, stair climbing, or any activity that raises our heartbeat from 100 to the highest 200 beats per minute, it’s called cardio.
This means that 100-200 beats per minute is the cardio zone. But this number depends on intensity, and every person’s maximum heart rate is different. To identify your number, a simple method is to subtract your age from 220; the number you get is your highest heart rate. And a person’s safest heart rate during cardio should be between 50%-85% of their maximum heart rate.
The Science of Fat Burning
Fat is a source of energy, but our body’s system doesn’t directly use fat to produce energy. The primary source of energy is glucose, which comes from the food we eat; this is the main fuel. When it runs out, our body starts breaking down fats and using them to meet our energy needs.
But this cycle is fully dependent on calories. A 2020 meta-analysis found that calorie deficit plays the major role in weight loss. Any diet, whether low-carb or low-fat, produces results only when you’re taking fewer calories.
The study found that even though the food items were different, there was not a big difference in the rate of weight loss. What you eat is more important than how you eat. Our body is like a bank account—if we deposit and withdraw $1000, the balance will remain the same.
For example, suppose your daily calorie requirement is 2500, and you consume and burn the same amount of 2500 calories. In this case, your body will remain at a certain point, with no progress or decline. Fat primarily burns when you consume fewer calories and expend more.
When Cardio Burn Fat
There are several reasons why people don’t see their desired results from cardio. Some of them include:
- Overtraining
- Lack of Knowledge
- Body Adaptation
- Lack of Intensity
- Poor Nutrition
- Stress and Lack of Sleep
- Underlying Health Issues (such as hormonal imbalance or other health conditions)
The most common problem that many of you may relate to is body adaptation. This happens when people first start cardio and see rapid results. In this stage, they sweat a lot and feel like they are burning a significant amount of fat. But over time, their results begin to decrease, and at some point, their body stops responding.
What Research Says
A study published in the Journal of Science and Medicine in Sport in 2023 found that the body adapts quickly to certain types of cardio. Even though there is initial improvement, the studies show that the body adjusts after just 10 to 12 sessions. After that, even if the same cardio is continued, no further progress is seen.
When you start doing any cardiovascular activity, the body’s energy requirement suddenly increases from a state of rest. As a result, our body starts using all the stored energy sources to meet this demand. Plus, it also reduces the water level in our bodies, which is why we see significant results in the beginning stages.
However, our body has a natural tendency to preserve energy for future use in the form of muscle or fat. As a result, when the body becomes accustomed to the workout routine, it starts saving calories and tries to use as little energy as possible for the same activity. This is called a plateau, where the fat-burning process slows down, reducing the effectiveness of cardio.
Factors Affecting Fat Loss with Cardio
People have a common misconception that “cardio is the only way to lose fat.” This is definitely not true. While cardio is a very powerful tool, it won’t give you results as effectively on its own. However, its effectiveness can be elevated several times. You have to add some more tools to enhance the result. If you only rely on cardio, at some point your body will adapt to the routine and stop responding. Here are the best tools to use together to elevate effectiveness:
Cardio
Yes, cardio burn fat, but don’t stick to the treadmill only. Mix it up with other types of exercises, such as rope skipping, stair climbing, cycling, and high-intensity interval training (HIIT). All these will help target each muscle group and challenge your muscles from different angles, keeping your workouts fresh and effective.
Diet
When your goal is to lose fat, your first task should be to fix your diet. It plays a massive role—around 70-80% of your physique depends on what you eat. Without addressing this, no matter how much cardio you do, you won’t see any results.
For optimal results, you must cut your calories, as remaining calorie-deficient is the key. To do this, you first need to calculate your daily calorie requirement, then cut around 500-800 calories.
However, don’t jump to an 800-calorie deficit on the first day, as this could make you fall ill. My recommendation is to start with a 300-calorie deficit, then gradually reduce 100 calories each day until you reach a 700-800 calorie deficit.
Resistance Training
Resistance training is like a secret weapon because it will help burn fat even when you’re doing nothing. It not only increases your basic metabolic rate (BMR) but also your resting metabolic rate (RMR). At this stage, your body starts burning more calories to maintain your muscles, meaning more muscle equals burning more fat.
A study published in 2016 in the Cleveland Clinic Journal of Medicine found that doing aerobic + resistance training together, rather than just cardio or resistance training alone, had better results in reducing weight and fat content.
If you don’t do weight training, you’ll see results come very slowly. Not only that, but it will lower your metabolic rate, strength, and stamina. It also increases the likelihood of muscle loss. Resistance training enhances the fat-loss journey by helping to preserve muscle while burning fat in the long run. You should train 5 days a week, especially when focusing on fat loss. When it comes to fat loss, prioritize compound movements.
If you combine these three methods, you’ll see rapid results rather than relying solely on cardio.
Optimal Cardio for Fat Loss
The World Health Organization (WHO) recommends 30 minutes of cardio 5 days a week, or 75 minutes of vigorous exercise per week, for fat loss. However, some people often don’t achieve their desired results because of their body type, such as ectomorphs, or because they are obese or need faster results. In these cases, although this process is effective, the results remain quite slow. They may need to do cardio for 45-60 minutes a day, but not all at once, as this could push their body into a catabolic state.
To solve this problem, split the session into two. First, do cardio early in the morning after waking up on an empty stomach, and second, after weight training. These two times are ideal because, during these periods, our glycogen levels are at their lowest, so the fuel gets depleted quickly, and the fat-burning process begins much faster.
The Bottom Line
You should embark on a fat loss journey with the mindset of this undeniable truth: fat loss is a lengthy process. You need at least three months of dedication to see noticeable results. One essential factor in this journey is discipline—without maintaining consistency, cardio won’t be able to burn fat
Cardio is a powerful tool for staying in a calorie deficit, but on its own, it won’t be enough. After a certain point, its effectiveness starts to decline. By adjusting your diet and incorporating resistance training, you can multiply its effectiveness several times.
Now that you have a clear roadmap on how to use this strategy correctly, just stay consistent with your commitment and watch how much faster the transformation goes.
