#910 The 5 Worst Cardio Mistakes That Sabotage Fat Loss with Ben Azadi

Does cardio actually help with fat loss?

Yes! If you don’t make these 5 mistakes that sabotage fat loss.

If done right, you can use cardio to melt belly fat.

Let’s start with the first mistake…

#1 Overdoing Steady-State Cardio

• Why it's a mistake: Spending too much time doing long, slow cardio (like jogging) can lead to a plateau, increased cortisol levels, and even muscle loss. While steady-state cardio can improve endurance, it’s not the most efficient way to burn fat or build cardiovascular health.
• Fix: Incorporate high-intensity interval training (HIIT) or alternate between steady-state and resistance-based cardio.

#2 Ignoring Strength Training

• Why it's a mistake: Many people rely solely on cardio for fat loss, neglecting the benefits of muscle-building exercises. Without strength training, you miss out on the metabolic boost and long-term calorie burn that comes from increasing muscle mass.
• Fix: Combine cardio with resistance training to maximize fat loss and metabolic health.

#3 Doing Too Much, Not Recovering Enough

• Why it's a mistake: Jumping into intense cardio routines without building a foundation can lead to burnout, overtraining, or injuries.
• Fix: Gradually increase the intensity and duration of your cardio sessions to allow your body to adapt and recover.
• Track sleep, HRV and resting heart rate
• Discuss hormesis

#4 Neglecting Nutrition 

• Why it's a mistake: People often overestimate how many calories they burn during cardio and underestimate how important recovery is. Overeating after a cardio session can offset fat-loss efforts, while inadequate recovery can lead to fatigue and reduced performance.
• Fix: Focus on balanced nutrition (high-quality protein, healthy fats, and complex carbs) and prioritize rest, hydration, and sleep.

#5 Doing the Same Routine Repeatedly

• Why it's a mistake: Repeating the same cardio workout leads to diminished returns as your body adapts to the routine. This makes it less effective over time.
• Fix: Vary your cardio by mixing different types of exercises (cycling, rowing, running) and intensities to challenge your body and keep it progressing.

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