When most people think about weight loss, cardio training—like running, cycling, or spending hours on the treadmill—is often the go-to strategy. After all, cardio burns calories, and burning calories leads to weight loss, right?

While there’s no doubt that cardiovascular exercise can play a role in a successful weight loss plan, the idea that it’s the only or best method for shedding pounds is a common misconception. In fact, a well-rounded approach to fitness that includes strength training, flexibility work, and mindful eating can be far more effective for long-term weight loss and health.

Here’s why it’s time to break away from the cardio-only mindset.

The Role of Cardio in Weight Loss

Cardio exercises, such as running, swimming, or biking, are great for increasing your heart rate and burning calories. They improve cardiovascular health, enhance endurance, and can lead to significant calorie expenditure over time. For instance, a 30-minute session of moderate to vigorous cardio can burn between 200 to 400 calories depending on factors like intensity, weight, and fitness level.

However, the primary downside to relying solely on cardio for weight loss is that while you burn calories during the workout, it doesn’t have as long-lasting an effect on your metabolism once the exercise is over. Also, focusing only on cardio can lead to muscle loss, especially if you're not consuming enough protein, and that can negatively impact your overall body composition and strength.

The Power of Strength Training

Unlike cardio, strength training builds muscle, and muscle is more metabolically active than fat. This means that the more muscle mass you have, the more calories you burn even at rest. Resistance training, such as lifting weights, using resistance bands, or even doing bodyweight exercises like push-ups and squats, helps increase muscle mass, which in turn boosts your resting metabolic rate.

One of the key benefits of strength training is afterburn, also known as excess post-exercise oxygen consumption (EPOC). After an intense strength workout, your body continues to burn calories for hours as it repairs muscle tissues. This means you're still burning fat long after your workout ends, making strength training a powerful tool for weight loss.

The Importance of a Balanced Approach

To optimise fat loss, it's essential to take a balanced approach that combines cardio, strength training, and proper nutrition. Cardio helps burn immediate calories, while strength training builds muscle that increases your metabolism in the long term. A mix of both is far more effective for sustainable weight loss than focusing on just one type of exercise.

Additionally, flexibility training like yoga or stretching is important for improving mobility and reducing the risk of injury. It helps maintain a well-rounded fitness regimen that supports your overall goals, whether it’s weight loss, toning, or improved health.

Nutrition: The Unsung Hero of Weight Loss

Exercise is just one part of the weight-loss equation. What you eat plays an even larger role. Weight loss ultimately comes down to creating a calorie deficit—burning more calories than you consume. While exercise can help with that, you won’t see the results you want if your diet isn’t aligned with your fitness goals.

A diet rich in whole foods—lean proteins, fruits, vegetables, whole grains, and healthy fats—fuels your workouts and supports muscle growth while keeping you in a calorie deficit. You don’t have to starve yourself; instead, focus on eating nutrient-dense foods that provide energy without excess calories.

Visit our Healthy Eating page to view more information on the Australian Dietary Guidelines and download a copy of the Healthy Eating for Adults brochure.  The Australian Dietary Guidelines provide up-to-date advice about the amount and kinds of foods that we need to eat for health and wellbeing.

Conclusion: Cardio Isn’t King

The myth that cardio is the only way to lose weight is not only misleading but can also limit your progress. A combination of cardio, strength training, and a balanced diet is the most effective way to shed fat, build muscle, and improve overall health. By embracing a variety of exercises and focusing on proper nutrition, you’ll set yourself up for long-term success and avoid the pitfalls of one-dimensional fitness routines.