When people decide to lose weight, the first thing they usually turn to is cardio: running, cycling, or endless hours on the treadmill. While cardio is fantastic for burning calories, relying on it alone can actually hurt your long-term progress.
Why?
Because it leads to muscle loss, slows down your metabolism, and makes it much easier to regain the weight. In fact, studies show that around 80% of people who lose weight eventually gain it back.
Yes, you read that right...
A whooping 80%!
Let’s talk about Sarah, a previous client from Peregian Springs, who found herself in this exact situation before coming to see me.
Sarah’s Journey: What Went Wrong?
Sarah, a 35-year-old marketing consultant, had struggled with her weight for years. Determined to get results, she threw herself into an intense cardio routine—running five times a week and attending multiple spin classes. She also cut her calories drastically, hoping to speed up the weight loss process.
At first, it worked. She lost 15kg in six months and felt like she was making real progress (who wouldn't?!). But then the problems started:
❌ Her weight loss stalled, no matter how much cardio she did.
❌ She felt constantly fatigued and weak.
❌ Her body didn’t look as toned as she had expected.
❌ Worst of all, despite maintaining her routine, she started regaining weight.
Frustrated and confused, Sarah reached out to me for help. 😩
Why Cardio-Only Workouts Lead to Weight Regain
Sarah’s experience is incredibly common. By focusing only on cardio, she wasn’t just losing fat. Nope... She was losing muscle too (and you don't want that!). The problem with this is that muscle is "metabolically active'", meaning it helps burn more calories at rest.
When you lose muscle, your basal metabolic rate (BMR) drops, meaning your body now burns fewer calories throughout the day. Over time, this makes it much harder to maintain weight loss, and once normal eating habits resume, the weight piles back on.
The secret to sustainable fat loss isn’t just about burning calories, it’s about preserving and building muscle so your body naturally burns more calories every day.
The Fix: Strength Training & Smart Nutrition
When Sarah came to see me, we completely changed her approach. Instead of relying on cardio alone, we added progressive resistance training into her routine. Three sessions per week of weight training. She learned how to lift weights properly and incorporated bodyweight exercises to build strength.
At first, she was hesitant. Like many people, she feared that strength training would make her “bulky.” But within a few months, she started to see and feel the difference:
- Her body became more toned and defined.
- She felt stronger and more energetic.
- She stopped experiencing drastic weight fluctuations.
- Her metabolism improved, allowing her to eat more without gaining weight.
12 Months Later: Sarah’s Transformation
A year after making these changes, Sarah saw incredible results:
✔️ She lost 20kg of fat while maintaining and even building muscle.
✔️ Her body fat percentage dropped significantly, giving her a toned, athletic look.
✔️ Her metabolism increased, meaning she could enjoy more food without worrying about weight gain. (Yay, more ice cream 🍦 !)
✔️ She felt more confident, stronger, and full of energy.
Most importantly, she had kept the weight off, proving that a balanced approach with resistance training is the key to long-term success.
How to Avoid Sarah’s Mistake: The Right Approach to Fat Loss
If you’re trying to lose weight and keep it off, follow these key principles:
✅ Incorporate Strength Training – Aim for at least two to three weight training sessions per week to build and preserve muscle.
✅ Don’t Overdo Cardio – Cardio is great, but too much can lead to muscle loss. Combine it with resistance training for the best results.
✅ Eat to Support Your Goals – Instead of extreme calorie restriction, focus on protein intake to fuel your workouts and maintain muscle.
✅ Prioritise Recovery – Overtraining leads to fatigue and muscle loss. Ensure you're getting enough rest and sleep to allow your body to recover. (read one of my previous articles to understand why sleep is extremely important, HERE)
Final Thoughts
Sarah’s story is proof that cardio alone isn’t the answer to sustainable fat loss. If you’ve been stuck in the cycle of losing and regaining weight despite hours of cardio, it’s time to rethink your approach. Resistance training is the missing link that helps you not just lose weight, but keep it off.
Ready to take control of your fitness and finally see lasting results?
Let’s create a plan tailored just for you. Contact me today, and let’s get started! 😁
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