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  • Writer's pictureCrypto Creative

Do you NEED to do cardio every day to lose weight?

The answer is simply NO! While cardio is PART of a weight loss (fat loss) plan, it is not the only component. To me there are essentially FOUR major components to losing weight (body fat.) The first is adding strength/resistance training into your workout. So many women I meet say, “I don’t want to be like Arnold.” Well unless you are taking male hormones, you won’t. Weight or resistance training is vital, because the more muscle we have, the more fat we burn. Muscle burns calories throughout the day. Fat just hangs on you in case we have a famine like an ice age, which is unlikely.

The next thing is eating a proper diet. To be successful at changing your life, you must eat a proper diet. That essentially means a high protein, moderate carb and fat diet. I also include in this is a proper supplementation plan. In general, we simply cannot meet our dietary needs without some supplementation. This should include a protein supplement and BCAA’s and a multi-vitamin at the very least.

The third thing IS cardio. When we do it, it can burn off extra calories we ate to support the weight and resistance training needed to build muscle. It keeps the ball rolling. Still, we must not do so much that we negate the muscle gain we built through weight training or resistance training. It can be a slippery slope so cardio IS necessary, but we cannot over do it! Trial and error is part of this process.

While many trainers push THESE three elements of fitness, I push another. Sleep and rest. Sleep and rest are vital for recovery. We do not change our bodies when lifting or running. Essentially we damage our bodies (in a good way) and with proper sleep and nutrition our bodies say “hey we damaged ourselves so let’s grow back to where we were, and then get a little bigger and stronger so as not to do it again.” This is how we change. Push ourselves, recover, and then push ourselves again over and over.

While cardio IS necessary to our health, the amount is not set in stone. I suggest start eating a healthy diet, get plenty of sleep, lift weights or do resistance training and then add some cardio in. Once you see your progress, you can adjust the cardio to whatever fits your needs. If you are not losing enough fat, then add more cardio. If you are training to gain muscle and are failing, do less cardio. There is no perfect example, but this should give you a guide.

Changing your body is part exercise but also part art. We all have to make minor adjustments to mold our body into what our minds see as the ideal “me!”

If you want to know more, go to, or FB at Garan Fitness Consulting or Garan Fitness Tactical Training. Additionally, you can find video guides on Youtube at Garan Fitness Consulting. If you wish to contact me, go to or Garan Fitness Consulting at 330-554-1345. I also do one on one and online training, so reach out to me if you are interested in learning more.


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