Is cardiovascular exercise necessary for fat loss?

Fat loss is a very complex issue and because of that it generates a lot of confusion, especially for those people who have just started in some sports discipline to lose those kilos more easily and quickly.

Clearly, the first mistake this group makes is that: to believe that achieving optimal results is possible without suffering or making any effort or sacrifice. The saying goes well, “No pain, no gain.”

Getting rid of those annoying, unsightly and not at all healthy rolls is not an easy thing. Sitting on the couch and enjoying a good series with a pizza box, candy and a couple of beers or bottled soft drinks is something anyone can do. On the other hand, getting up in the morning, taking a walk on the way to the gym and training for an hour or two is something that most costs, even experienced athletes get to lose motivation from time to time. After all, keeping a focused and disciplined mind to get away from those instant pleasures of life and follow a training plan, accompanied by a balanced diet, is the safest way to achieve the stated objectives.

Since obesity began to be considered a global concern, campaigns have been made to eradicate it in one way or another, something like a search to find the holy grail for fat loss. Of course, in order to combat this problem it is necessary to attack it from the root, which is something extremely complex for obvious reasons. We know that eating a balanced diet can benefit us enough to eliminate excess accumulated adipose tissue in the body, and at the same time, prevent such accumulation,

Other processes that we could consider as main and secondary also influence this process. The main ones are exercise Super Keto Burn and good rest, while the secondary ones are understood by hormonal changes, the increase in metabolic rate and other physiological reactions that occur as a result of constant sport, having between seven and eight hours of sleep. daily quality and eat a balanced diet.

Talking about all these factors in the same article is complicated and requires some time to be able to fully squeeze all the information we have available, so in this case we will focus on the exercise, because it is perhaps the most difficult to adopt when a process of bodily transformation begins, as explained above.

Slimming without cardio, is it possible?

Cardiovascular exercise has been considered for years as the definitive method for fat burning, however, this has been left behind and it is that thanks to scientific advances it has been shown that there are much more effective methods that even help generate other beneficial aspects beyond simply losing weight.

Now, answering the question in the article, is cardiovascular exercise necessary for fat loss? Answering it with a simple Yes or No would not be the most appropriate, since physiological effects take a very important role in how mitochondria give priority to fatty acids for energy creation.

From the outset, it is important to emphasize that in order to lose fat it is necessary to undergo a caloric deficit, that is, consume less energy than the body requires in order to perform its basic functions and other day-to-day activities, so that this deficiency can be compensated through the accumulated adipose tissue.

This means that with a low-calorie diet, but maintaining the balance of all nutrients, it may be more than enough to lose weight in a healthy way. Perhaps this may seem like a pretty good thing, but there is some error in this belief, and it is that cardio should not be seen as a calorie burner but as a sports practice that throws a long list of benefits to the body that we discuss below.

Why do cardio? The main advantages of cardiovascular exercise

Well, recapitulating once again, remember that if you want to lose weight, do not need to do cardio, a hypocaloric diet (but well organized) is more than enough to start getting rid of those extra pounds or to define a working musculature.

At first glance we could say that since cardio demands a certain amount of energy, we can use it as another way to meet that caloric deficit without sacrificing food. That is to say:

A person requires 2200 calories to maintain their current figure. To be able to lose fat noticeably in a reasonable period of time it is necessary to have a deficit of 500 calories.

So, if those 2200 calories were removed from the 500, we had as a result that that person should ingest 1700 calories to get rid of the extra fat tissue.

Since 1700 calories is equivalent to a very limited diet, both in size and in the distribution of nutrients, in order to mitigate these adverse effects, the practice of cardiovascular exercise is an excellent option. In an hour of cardio, either running, swimming, cycling, etc. Up to 600 calories can be spent at a moderate intensity, which is excellent for not suffering from such a severe deficit that it puts the body on alert or more susceptible to disease due to the low amount of nutrients ingested on a day-to-day basis.

In addition to this, aerobic exercise is also ideal for maintaining a more active metabolism , which implies greater fat burning. And if that is not enough, it is also excellent for improving cardiovascular health and increasing VO2 max (physical condition by calling it somehow).

For athletes who train with loads in the gym, cardio at a moderate intensity the day after having worked their legs can be very favorable for recovery.

Finally, cardio at high intensity in intervals, that is, HIIT is much more effective in favoring the oxidation of fats due to the epoc effect that occurs within 24 hours (or even more) of having performed the activity. In addition, another advantage of HIIT is that it stimulates muscle mass, so it brings a double benefit to the body.


Unfortunately not everything is honey on flakes and it is that as in everything, in the cardio we can also find certain disadvantages, depending on the intensity at which it is performed.

Unlike the LISS (low intensity and long duration training), high intensity cardio can have a serious impact on the recovery of the muscles used to perform the activity, so for example, an athlete who works legs in Wednesday, under no reason should you perform HIIT the next day if you want optimal progressions and do not expose the body to any type of injury.

On the other hand, the LISS can also be harmful due to the joint wear that occurs, so doing it excessively (either every day or in sessions that exceed 45-60 minutes) can increase the risk of injury.

As a final point, it should be noted that low-moderate intensity cardio can lead to loss of muscle mass, since during the activity a considerable amount of muscle glycogen is used to subtract energy before burning fat.

So, HIIT or LISS to burn fat?

Choosing between one type of cardio or another will depend a lot on the person and how ambitious the goal is.

An athlete with some experience and physical preparation is less susceptible to fat burning because to lose those last kilos that are required for a correct definition requires a much greater discipline, both in food and exercise, since The body usually clings to the last deposits of fatty tissue. In order to be successful in such a campaign it is necessary to conduct HIIT sessions two or three times a day.

A person who has no experience in training or a good physical condition developed, should opt for the LISS to get accustomed to the muscles to heavy work without increasing the risks of injury considerably. However, to avoid the loss of muscle mass, work with loads is recommended at least three times a week, accompanied by a 20-30 minute cardio session, maximum three times per week.


As a final result, it can be said again that it is not necessary to do cardio to lose weight, since having a caloric deficit through food is more than enough.

However, remember that cardio should not be seen as an activity to burn calories, but rather look beyond the physiological benefits of its practice. Imagine an athlete who can lift 150 kg in their squats but who can barely climb 2 floors on stairs before starting to sweat the fat drop. Super Keto Burn Reviews Has no sense. Cardio is necessary to stay healthy and as long as it is done in the right way it does not have to interfere with workouts and require large amounts of time as many believe in order to achieve visible results. It is even considered prudent to do this type of exercise for more than 60 minutes in a row, so unless you are a marathoner, 20 to 30 minutes, complemented by a good weight session will be more than enough to keep fit.