“How do I reduce cardio, increase strength sessions, and overcome the fear of weight gain as a result?”
This is a common question we hear, as many people are attached to cardio for its perceived calorie-burning benefits, yet they still don’t achieve their desired results. Let’s address this issue in two parts: the practical aspects of effective weight loss and fat loss, and the mindset.
Weight loss and fat loss primarily depend on two factors:
NEAT contributes up to 15% of overall energy expenditure, while formal exercise contributes a mere 5%. Therefore, NEAT is crucial for fat loss.
However, many people overestimate the importance of exercise and underestimate the power of daily steps for fat loss.
Now, let’s consider the effects of traditional cardio on fat loss. Cardio can significantly increase appetite, often leading people to offset the calories burned by eating more. In fact, the cycle of more cardio > more cravings > more overeating or bingeing > and more cardio to compensate is all too common.
For those already stressed and experiencing high cortisol levels, adding more cardio can exacerbate the problem, making body composition changes even more challenging.
In contrast, walking is highly underrated. Walking helps burn energy without significantly affecting appetite, making it easier to accelerate fat loss. Walking has minimal impact on cortisol levels and can even help reduce daily stress.
So, weight loss and fat loss should focus on nutrition and daily steps. Exercise, particularly resistance training, helps build a toned physique. Resistance training allows you to shape your body through muscle development, but you won’t see these benefits until you’re lean enough.
That doesn’t mean you shouldn’t train until you’re lean; it means that you won’t see all the gains until you are.
If your primary goal is fat loss, prioritize nutrition and daily steps, and use resistance training to build an attractive physique rather than a skinny, shapeless one.
Lastly, let’s address the fear of change. Overanalyzing is a significant issue that leads to confusion and fear. Instead of making decisions based on fear and imagination, focus on real-world data.
The real challenge lies in your mindset. If you struggle with stress, perfectionism, overthinking, or low self-worth, it’s difficult to create lasting physical change without addressing these issues first.
That’s where intensive programs can help. If you’re tired of struggling with your relationship with food, your body, or exercise, and you’re willing to work hard and make it a priority, consider booking a call to explore available options today.
A little reminder of some fabulous ways that you can work with me….