Fitness coach reveals cardio doesn’t equal fat loss; here’s what actually helps you lose weight permanently

Running endless miles won’t melt fat! Fitness coach Anish Palesha shares the real fat loss formula using Zone 2 cardio, HIIT, and strength training (Image: Pexels)

Natural weight loss doesn’t happen overnight, and most certainly not by any shortcut, as it all tends to come back again. Even endless cardio sessions on the treadmill are only going to strain your body, but won’t show you the results you desire.

Pune fitness coach Anish Palesha revealed that hours of cardio don’t imply fat loss. Instead, he shared a smarter way to shed the extra kilos. "Run 50 km, and your stomach might go in, but this won’t make your fat go away. Instead, you’ll end up inside a hospital. You are playing the game wrong. Let me show you the real fat loss formula.”

“I’ll fix all the mistakes you’re making in the gym. Today’s topic, which almost everyone gets wrong, is understanding the relationship between cardio and fat loss,” he added.

He explained that fat loss isn’t just about burning calories, but rather a combination of factors that determine the outcome. “It depends on hormone regulation, muscle mass retention, and energy balance.” He recommended the following three ways to understand how rapid fat loss happens.

Zone 2 cardio

Anish advised, “Keep low intensity for long-duration and heart rate at 60–70% max.” He suggested walking, cycling, or jogging for about 30 minutes daily. This moderate-intensity effort is a more sustainable approach for losing weight. It not only burns fat, but also builds endurance.

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High interval intensity training (HIIT)

“If you have less time, you can do 3–4 rounds of 10-minute exercises like battle ropes, burpees, or box jumps in a circuit.” This helps burn calories, boosts metabolism, and preserves and builds muscle mass.

Strength training

Finally, he emphasised how strength training can be a game-changer. “When you build muscle, your basal metabolic rate (BMR) increases, so more muscle burns more calories. This gives you permanent fat loss, less fat stored in the body, and better hormone regulation.”

This shows that just running isn’t enough. But real fat loss comes from combining calorie deficit, strength training, and smart cardio—it is a combination that will help you lose weight sustainably, without the worry of gaining it all back.

FAQs on Fat Loss Exercise:

Cardio helps in burning calories and improving endurance. However, it is not the sole factor for fat loss and should be combined with strength training and a calorie deficit.

Zone 2 cardio involves low-intensity exercise for a longer duration, keeping your heart rate at 60–70% of its maximum. It is effective for sustainable weight loss.

High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by brief rest periods. It helps in burning calories quickly, boosting metabolism, and preserving muscle mass.

Strength training increases muscle mass, which in turn raises your basal metabolic rate (BMR). This leads to more calories being burned, resulting in permanent fat loss and better hormone regulation.