The Best Cardio Routine to Lose Fat


What would the best cardio routine to lose fat look like? How should you go about cardiovascular exercises if you want to improve your ability to lose weight and finally transform your body? We tried to answer those questions in the paragraphs below.

The pursuit of a leaner, healthier physique has become increasingly attainable, thanks to evolving cardio routines that promise not just weight loss but a holistic transformation. In this comprehensive guide, we will delve into the intricacies of the best cardio routines, drawing insights from Mike Diamonds’ personal success stories and his wealth of knowledge gained through a decade of coaching and thousands of client transformations.

Dr. Mike Diamonds is a retired medical doctor who is now an online fitness coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.

Check out more information below.

How to Do HIIT Cardio to Get To 10% Body Fat

Source: Coen van de Broek on Unsplash

The Best Cardio Routine to Lose Fat

The modern fitness landscape has witnessed a paradigm shift, challenging conventional beliefs about weight loss and the role of cardio in achieving optimal results. It’s no longer just about sweating it out on the treadmill for hours; it’s about understanding the science behind effective fat loss and adopting a strategy that aligns with both individual goals and sustainable lifestyle changes.

As we navigate through the realms of cardio, weight loss, and physique transformations, we’ll explore the nuances that go beyond the surface-level assumptions. The journey is not just about shedding pounds but about sculpting a body that reflects dedication, discipline, and a commitment to overall well-being.

What Are the Minimum Steps You Should Walk Every Day for Health Benefits (Not 10K)

Okay then. Let’s explore the best cardio routine to achieve impressive results, drawing insights from Diamonds’ experience and scientific studies. Below are 8 key points you should know about cardio routine to lose fat.

  1. The Effectiveness of Cardio: Contrary to the belief that more exercise always leads to burning more calories, recent research challenges this notion. While cardio is a popular choice for weight loss, the body tends to adapt and conserve energy after reaching a certain activity level, limiting the calorie-burning effect. It emphasizes the importance of combining cardio with other strategies for effective fat loss.
  2. The Role of Diet: Before diving into cardiovascular exercise, it’s crucial to have a disciplined and consistent diet. Research suggests that reducing food intake might be more effective for weight loss than relying solely on exercise. The saying “you can’t outwork a bad diet” holds true, emphasizing the need for a balanced and controlled diet alongside cardio.
  3. The Golden Ticket to Fat Loss: A recent systemic review explored various methods for fat loss, including diet interventions, resistance training, and aerobic workouts. The study concluded that a combination of energy restriction and resistance training is the most effective way to reduce body fat, retain muscle mass, and lower body mass index.
  4. The Power of Resistance Training: While cardio alone can lead to weight loss, combining it with resistance training has proven to be more effective in preventing muscle loss and maintaining bone density. A study on obese older adults showed that a combination of aerobic and resistance training yielded the most significant improvements in physical performance.
  5. Cardio for Sustainable Weight Loss: While cardio can contribute to weight loss, it’s essential to manage fatigue and make it sustainable. Drip-feeding cardio, starting with minimal sessions and gradually increasing, is recommended. Fatigue is real, and sustainable weight loss requires a gradual and realistic approach.
  6. Losing Fat Through Cardio Alone: While it is possible to lose fat through cardio alone, it requires considerable effort and may not be sustainable in the long run. A clinical trial demonstrated that regular aerobic exercise without dieting led to significant weight loss in overweight and obese individuals, emphasizing the calorie-burning potential of cardio.
  7. The Best Time for Cardio: Research suggests that exercising early in the morning may be more effective for weight loss. Anecdotal evidence aligns with this, as morning exercise tends to boost endorphins and energy levels throughout the day. Anticipating exercise also influences energy intake, leading to a net reduction in energy balance.
  8. Maintaining Weight Loss: After achieving weight loss goals, maintaining a Physically Active lifestyle is crucial. A study following women who reached their weight loss goals revealed that those who remained physically active gained less weight back compared to moderately active or sedentary individuals. Consistent activity, whether through cardio or resistance training, is key to weight maintenance.

How Running Once a Week Changes Your Body

Embarking on the journey to achieve a single-digit body fat percentage is undoubtedly a monumental undertaking. As you’ve read, we have uncovered not just the mechanics of shedding excess weight but the intricacies of building a sustainable, healthy lifestyle. Beyond the initial excitement of reaching a goal lies the true essence of the transformation – a commitment to maintaining and cherishing the hard-earned results.

The world of fitness has evolved, and with it, our understanding of what it takes to achieve lasting success. Cardio, once seen as a one-size-fits-all solution, is now part of a more comprehensive toolkit for sculpting the ideal physique. This guide has emphasized the importance of combining cardio with other strategies, such as a disciplined diet and resistance training, to unlock the full potential of the body’s transformative capabilities.

As individuals strive to shed the layers of excess fat, it becomes evident that the journey is not just about the destination but the path taken to get there. The introduction of realistic, sustainable practices, such as drip-feeding cardio and maintaining a physically active lifestyle, ensures that fatigue doesn’t become a roadblock on the way to success.

Source: Andres Ayrton / Pexels

How to Combine HIIT and LISS to Lose Fat Faster

Crucially, the conclusion of the fat loss journey is not a finite endpoint but a transition into a new way of life. The post-transformation phase is about embracing a lifestyle that effortlessly sustains the hard-earned results. This isn’t just about losing weight; it’s about gaining a profound understanding of the body, its needs, and the enduring commitment required for lasting health and vitality.

By now you should know that spotlight is not on the end but on the beginning of a lifelong journey towards optimal well-being and a body that reflects the dedication poured into its creation. Hopefully the lessons learned in this guide serve as a compass for those navigating the rewarding path of cardio-driven fat loss.

Watch the video below for more information about the best cardio routine to lose fat, as explained by Mike Diamonds.

Cardio vs Weights: Which is Better for Fat Loss?

Source link: by Robert Born at