Real talk: cardio is king when it comes to burning calories and losing weight. Whether you put on your sneakers for a brisk walk, jog, hike, or bike ride, you’re doing something incredible for your body. For example, did you know that run at 5 mph for 30 minutes can burn 240 and 288 calories respectively for a 125 pound and 155 pound individual? That being said, you might be doing cardio but you’re not losing weight – and we’re here to tell you why. This way you get the most out of your cardio time and achieve your goals.
Why am I doing cardio but not losing weight?
If you are diligently following your cardio routine but not seeing any noticeable changes on the scale, several problems may be occurring.
1. Your workout is not the most effective choice for you.
“Cardio has recently moved from the fad of short, progressive bursts of high-intensity sprints to the now low steady-state cardio,” explains Gabe Gonzalezmaster trainer for STRIDE Fitness. “Think about when you get to the gym, sit on your treadmill, plug in your headphones and get started. Are you being intentional with what will be most effective for you to achieve your goals or are we trying to catch one the runner is high?”
Both are strong mindsets, but one is optimal. Gonzalez suggests setting the treadmill on an incline (around 7 to 10) and maintaining a pace of 3.3 MPH for 30 minutes. “Watch your weight loss goals gradually become achievable,” he says.
2. You are doing too much.
It’s important to consider how many days per week you do low-speed cardio. “If it’s every day, then you’re well past your limits and your musculoskeletal response will consider this overload, meaning you’re overtraining,” Gonzalez points out.
Allow a day or two to rest. You can still be lightly active by going out for an activity or taking a quick walk to end your day, but don’t sleep on the importance of rest days. Healthy recovery periods and sufficient restorative sleep are essential to your progress.
3. Your daily calorie intake is reduced.
“We’ve got your cardio routine and recovery days set up, and now it’s time to look at your daily calorie intake,” Gonzalez tells us.
There are several measurements online that make it easy to track a certain goal based on your weight, gender, and age. There will be more in-depth metric systems and diets, but don’t overwhelm yourself; just start simple and little by little,” Gonzalez emphasizes. He recommends trying a tool that is easy to use. macro calculator.
“Now practice and stick to your routine,” adds Gonzalez. “As in the previous point, start simple and little by little! We lose our motivation and drive to achieve our goals when we overpromise and overcommit to TOO extreme routines and diets. KISS: keep it simple, stupid, I know, but very effective!”
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Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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