69: Why More Cardio Won't Help You Lose Weight (and What to Do Instead)

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Why More Cardio Won't Help You Lose Weight (and What to Do Instead)

Spending hours on cardio but not seeing results? Learn why more cardio isn't the answer to fat loss and discover the strength training strategies that actually work for changing your body composition.

If you're logging endless hours on the treadmill, elliptical, or bike hoping to finally see the body composition changes you're after, stop. Seriously, just stop. Because here's the truth bomb you need to hear: more cardio is not the answer.

In this week's episode of the Broads podcast, Tara breaks down exactly why doubling down on cardio is likely sabotaging your fat loss goals (even though it feels like it should work). More importantly, she shares what you should be doing instead if you actually want to change your body composition and keep those results for the long haul.

Ready to get off the cardio hamster wheel? Let's dive in.

The Problem with More Cardio: Your Body Is Smarter Than You Think

Here's what most people don't realize: your body is incredibly adaptive. When you start doing more cardio, your body gets really efficient at it. And while that sounds like a good thing, it's actually working against your fat loss goals.

The more cardio you do, the better your body gets at conserving energy during that activity. Your metabolism adapts, you burn fewer calories doing the same workout, and suddenly you're stuck in this frustrating cycle of doing more and more cardio just to maintain the same results, let alone see new ones.

Think about it: have you ever noticed that when you first start a new cardio routine, you see some initial changes, but then... nothing? That's metabolic adaptation at work. Your body is literally designed to protect you from the stress you're putting it under by becoming more efficient.

So what do most people do? They add more cardio. And the cycle continues.

The Hidden Cost: Muscle Loss and Metabolic Slowdown

Here's where things get really problematic. Excessive cardio, especially when you're in a calorie deficit, can lead to muscle loss. And losing muscle is the last thing you want if your goal is a lean, toned physique and sustainable fat loss.

Why? Because muscle is metabolically active tissue. It burns calories even when you're sitting on the couch. The more muscle you have, the higher your metabolic rate, and the easier it is to maintain your results without having to live on lettuce and log two hours of cardio a day.

When you lose muscle, your metabolism slows down. You're now burning fewer calories at rest, which means you have to eat even less or do even more cardio just to maintain your weight. See how this becomes a nightmare pretty quickly?

This is why so many people find themselves in this awful trap: eating very little, doing tons of cardio, feeling exhausted and hungry all the time, and still not seeing the results they want. Your body has adapted, your metabolism has slowed, and you've lost precious muscle in the process.

The Cardio-Hunger Connection You're Ignoring

Let's talk about something that doesn't get enough attention: cardio makes you hungrier.

Extended cardio sessions can increase your appetite-stimulating hormones, making it way harder to stick to your nutrition goals. You finish a long run, feel like you "earned" extra food, and end up eating more than you burned, sometimes without even realizing it.

This is especially true for steady-state cardio. You're putting in all this work, feeling virtuous about your dedication, but then you're ravenous and fighting cravings all day. It's not a willpower problem, it's a physiological response to the type and amount of exercise you're doing.

Why Strength Training Changes Everything

Alright, so if more cardio isn't the answer, what is? Strength training. And before you say "but I don't want to get bulky" or "I just want to tone up," let me stop you right there.

Strength training is THE most effective way to change your body composition. Here's why:

1. You Build and Preserve Muscle

When you lift weights, you're sending a clear signal to your body: we need this muscle. Even in a calorie deficit, strength training helps you maintain (and sometimes even build) muscle while you're losing fat. This means you're losing fat while keeping or building the lean tissue that gives you that toned, strong look.

2. You Boost Your Metabolism

Remember how we talked about muscle being metabolically active? More muscle means a higher resting metabolic rate. You're literally burning more calories throughout the day, even when you're not working out. That's the kind of efficiency you want.

3. You Get the "Afterburn" Effect

Strength training creates something called EPOC (excess post-exercise oxygen consumption), which is a fancy way of saying your body continues burning extra calories for hours after your workout. You're not just burning calories during your session, you're getting metabolic benefits long after you leave the gym.

4. You Actually Look the Way You Want to Look

Cardio can make you smaller, but it won't give you shape, definition, or that strong, capable look most people are actually going for. Strength training sculpts your body. It builds your glutes, defines your shoulders, creates curves, and gives you visible muscle tone. It's the difference between just being "skinny" and being strong and lean.

Finding the Optimal Balance: Cardio's Place in Your Routine

Now, before you swear off cardio forever, hold up. Cardio isn't the enemy. Excessive cardio is the problem, especially when it's used as your primary fat loss strategy.

Cardio absolutely has a place in a well-rounded fitness routine:

• It's great for cardiovascular health

• It can support recovery on active rest days

• It's a tool you can use strategically to create a calorie deficit

• It can improve your endurance and overall fitness

The key is making it strategic, not obsessive.

A balanced approach might look like:

• 3-5 days of strength training per week (this is your priority)

• 2-3 days of moderate cardio (think 20-30 minutes, not hours)

• Using cardio as a supplement to your strength training, not the main event

You don't need to spend hours doing cardio to be fit, healthy, or lean. In fact, shorter, more intense sessions (if you enjoy them) or moderate-intensity cardio can give you the cardiovascular benefits without the muscle loss and metabolic adaptation that comes with excessive steady-state cardio.

The Bottom Line: Prioritize Strength, Use Cardio Strategically

If you take nothing else away from this, remember this: strength training should be your foundation. It's the most effective tool for changing your body composition, building a faster metabolism, and creating sustainable results that don't require you to live in the gym.

Cardio is a tool, not the solution. Use it strategically to support your overall fitness and health, but stop thinking more cardio is the answer to your fat loss goals. It's not. It never was.

Want to finally see the body composition changes you've been working toward? It's time to pick up the weights and put down the idea that you need to earn your body through endless cardio.

Ready to Make the Switch?

Want to hear more about creating a balanced fitness routine that actually works? Listen to the full episode here for all of Tara's insights on optimal training balance.

Ready for a structured strength training program that prioritizes what actually works? Try Broads for 7 days free and experience what happens when you train smarter, not harder. No cardio dependency, no metabolic damage, just sustainable results.

Find Tara on Instagram: @taralaferrara | @broads.podcast | @broads.app