On March 24, online fitness coach Dan Go shared on Instagram that “the least effective exercise for fat burning is long-distance running.” He clarified that while this type of running can enhance cardiovascular fitness and stamina, it may not be the most effective method for fat reduction and weight loss.

Reasons why cardio may not be optimal for fat loss

He noted, "Firstly, many individuals perceive running as essential. When considering exercise for weight loss, the immediate thought often gravitates towards long-distance cardio. However, this is not a necessity, and such a mindset can hinder your progress more than you realize (more on this later)."

Dan further explained, "Additionally, it is not an efficient approach for fat loss. The duration required to burn 100 calories on a treadmill far exceeds the benefits of simply avoiding those 100 calories in your diet. Moreover, suppose you manage to shed 20 pounds (9 kg) through long-distance cardio. That’s commendable, but what happens if you cease the cardio? The weight will likely return. This does not even take into account the potential muscle loss or injuries that can arise from excessive running."

Why you should engage in cardio

Dan emphasized that the primary motivation for performing cardio exercises should not be weight loss but rather improving overall health. He stated, “This is not to imply that cardio lacks importance; it is vital for a fulfilling life. However, the intention behind it is crucial. Opt for a type of cardio that you enjoy, but do not feel compelled to do it solely for weight loss. Shift your focus from burning fat through exercise to managing your diet for that purpose. You will see significantly better results from this approach. Therefore, I pose this question to you today: What do you consider to be the most overrated exercise for fat loss?”

Here is Dan's take on cardio versus strength training

1. Cardiovascular exercise is beneficial for your brain, heart, and lungs, but it is not particularly effective for fat loss.

2. Engage in cardio to enhance longevity, while weightlifting improves your quality of life. The optimal approach is to incorporate both into your routine.

3. Focus on cardio for the health of your brain, heart, and lungs rather than for weight reduction.

4. Weight training is more efficient for fat loss compared to cardio. While cardio burns fat during the activity, weightlifting builds muscle, which continues to burn fat even during rest.

5. The effectiveness of cardio for fat loss is often overstated, whereas its role in extending lifespan is frequently undervalued.

6. Cardio can enhance your weightlifting performance, and strength training can make cardio more manageable. It is essential to incorporate both forms of exercise.

7. Contrary to popular belief, I prefer walking two miles over running the same distance for weight loss.

8. No matter how much cardio you perform, you cannot outpace poor dietary choices. To achieve weight loss, prioritize your nutrition.

9. For increased longevity, prioritize cardio; for improved quality of life, focus on weightlifting; for enhanced energy, ensure adequate sleep; for a better mood, maintain a nutrient-rich diet. To reach your fullest potential, integrate all these elements into your daily routine.

Read Also: Fasting for Fat Loss: Does a 24-Hour Water Fast Actually Work?

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