5 Common Cardio Mistakes to Avoid for Effective Fat Loss

In this article, I'm going to discuss the five most common mistakes people make when it comes to cardio for fat loss. Before I dive into these mistakes, I want to make it clear that I am a big fan of cardio when done in the right context and the right way. Cardiorespiratory fitness, which measures your body's ability to provide oxygen to your muscles when needed, is a significant predictor of overall health and longevity. Numerous studies have shown the benefits of high cardio fitness in reducing the risk of all-cause mortality and cardiovascular diseases.

Aside from the health benefits, having good cardio fitness can also enhance your training goals by improving work capacity and recovery between sets. When your cardio is lacking, even simple exercises like squats can feel much harder, and you may struggle to complete your desired volume. On the other hand, when your cardio is on point, you can perform your workouts more efficiently. Additionally, physical activity, including cardio, plays a crucial role in long-term weight maintenance. Research indicates that individuals who are more active tend to be more successful in keeping weight off after dieting.

However, there is still a lot of misinformation surrounding cardio and fat loss. With these benefits in mind, let's explore some of the most common mistakes people make and provide practical recommendations to avoid them.

Mistake #1:

Thinking that cardio is as effective for fat loss as dieting. While being physically active is essential for overall health, cardio alone is not sufficient for significant fat loss. Fat loss primarily depends on the energy balance equation, where you consume fewer calories than you expend. The number of calories burned in a typical cardio session is relatively low compared to the number of calories you can consume in a short amount of time. Even if you engage in hours of cardio, the weight loss from that activity alone will be much less than expected. Research shows that weight loss from cardio accounts for only 20 to 50 percent of the weight loss you would expect based on the calories burned during the activity. This is because compensatory overeating and metabolic adaptations can reduce the overall impact of cardio on weight loss.

Mistake #2:

Poorly timing cardio around weight training. It's crucial to consider how cardio can impact your weight training performance. There is a known interference effect between aerobic endurance training (cardio) and muscle building. To minimize this interference, it's best to prioritize weight training before cardio. While a short warm-up on the treadmill or other cardio machines can improve subsequent weight training performance, longer cardio sessions should be done after weights or at a separate time altogether. Studies have shown that placing cardio immediately before weights can compromise strength gains for at least six to eight hours. For more advanced trainees, separating endurance and resistance exercise by 24 hours or performing them on separate days can optimize training adaptations and avoid acute interference.

Mistake #3:

Falling into the high-intensity trap. Many people believe that high-intensity interval training (HIIT) is more effective for fat loss due to the caloric afterburn effect. While the afterburn effect is real, the practical relevance of it for fat loss has been overblown. Research indicates that the afterburn effect is unlikely to account for significant differences in fat loss potential. HIIT can be time-efficient and enjoyable for some individuals, but it can also interfere with weight training and require longer recovery periods. It's important to use HIIT sparingly and consider its impact on overall training performance.

Mistake #4:

Doing too much cardio overall. Even if you time your cardio correctly and use the appropriate intensity, excessive cardio can hinder muscle hypertrophy and strength gains. While the correlation between cardio frequency and interference effect is not very strong, it's recommended to avoid excessive cardio that exceeds three to four sessions per week for optimal muscle growth.