It feels like every fitness personality on social media is bashing cardio lately, making it sound like a huge mistake. I personally love running and usually go for about 25 to 30 minutes every day. However, these influencers claim running is unnecessary and that walking is the only cardio you need. Running actually makes me feel more energetic and alert, and I’ve noticed my stamina is improving. I also incorporate strength training 4 to 5 times a week for about an hour, mostly using dumbbells and resistance bands at home via a circuit training app. My goal is to lean out as my BMI is currently around 26.5. I had to take a several-month break due to a major abdominal surgery in early 2025, which resulted in some muscle loss and new fat around my torso. Should I keep running, or should I shift my focus entirely to lifting?
You’ve definitely ended up on the wrong side of the fitness algorithm. Cardio is a fantastic asset for weight loss when combined with a proper diet.
Most of those influencers are just trying to bait you into buying their specific programs. Don’t fall for it. As long as you are in a calorie deficit, you’ll reach your goals, but cardio definitely helps speed up the process and builds the endurance you mentioned.
I managed to lose 20kg in five months by running twice a day and doing HIIT sessions. You will lose weight, though it’ll be a mix of fat and muscle, so make sure to up your protein. Focus on building a lifestyle you can actually stick to. You’ll know you’re healthy when your sleep is good, your digestion is fine, and your energy and mental health are peaking.
In my time following fitness trends, I’ve noticed people take a tiny bit of science and blow it out of proportion. Years ago it was all about EPOC; now everyone is obsessed with ‘zone 2.’ Don’t get too caught up in the noise. Do what works for you. Cardio is great, and the only reason people talk down on it is if it starts to hinder your strength gains. Running is one of the best things you can do for your heart and longevity.
The idea that gym bros hate cardio is mostly just a meme. If they are being serious, stop following them. Cardio is always beneficial, whether you are bulking or cutting. Just manage the intensity so you don’t burn out, as fitness is a marathon, not a sprint.
Weight loss is a very personal process. What worked for me was finding a balance. When I stopped playing sports, I gained 15kg quickly. Running helped at first, but I saw the best results when I combined HIIT with my runs throughout the week. You have to watch your diet too—I love pasta and wine, which definitely slows things down. But cardio has massive heart health benefits, so keep running if you enjoy it.
Definitely, that’s exactly why you never see a thin long-distance runner.
Have you ever actually seen an overweight marathon runner?
It isn’t bad for you, it just isn’t the primary factor. The main driver is a calorie deficit. Cardio helps you stay under your maintenance calories, but if the deficit is too extreme, you might start losing too much lean muscle. If you only do cardio while dieting, you’ll likely lose some muscle mass even with high protein, though it might not be a huge amount.
Why give influencers your time? Listen to doctors regarding your health, and use common sense. For me, doing 45 minutes of cardio six days a week is the most effective way to drop weight quickly. Running works best for my body compared to anything else.
Don’t overthink it; a balanced approach is best. Lift for 40 minutes and then do 20 minutes on the treadmill. People suggest walking because it’s easier on the joints while keeping the heart rate up, but if you like running, go for it. Just remember that 90% of fat loss happens in the kitchen. It takes an hour to burn 500 calories but only seconds to eat them back. Diet is the most important part.