No, you do not have to do cardio to lose weight; however, research indicates that exercise – resistance training, cardio, or a combination of each – can greatly enhance your weight loss success. Ultimately, to lose weight the body must be put into a position where it is required to use stored energy (fat) as fuel. To do this, a deficit must be created between the amount of calories consumed from food and the amount of calories burned by the body to power itself and physical activity.
While this deficit can be created by reducing calorie intake from food, research indicates that a combination of a reduced-calorie diet and exercise is superior to dieting only. For example, a review published in the International Journal of Obesity found that compared to dieting alone, the combination of exercise and dieting resulted in both 20% more initial weight lost and greater weight-loss sustained after 1 year.
Therefore, based on the research it is extremely important to consistently incorporate some form of physical activity into your weight loss plan. If the thought of cardio exercise doesn’t appeal to you, then give total body resistance training exercises like the Side Step-up, Balance to Overhead Press with 2-Arms (seen below) a try. Exercises like this one are time-efficient, work multiple muscle groups at once, and help you maintain your muscle tissue while you lose weight – helping you stay defined and toned as a result.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.