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Why Too Much Cardio Sabotaged My Fat Loss Goals—and How I Fixed It

Writer's picture: Richard SalmonRichard Salmon

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A personal transformation photo showing me at my leanest weight (2021). This was achieved through excessive cardio without strength training. Which led to muscle loss, slower metabolism, and increased risk of injuries. Persona Training Peregian Springs


Cardio was my jam for fat loss. I believed it was the holy grail—running for kilometres, sweating buckets, and feeling like I was burning off every extra calorie. And it worked, for a while at least. I got leaner, lost weight, and finally felt in control of my fitness.


And here’s the not-so-fun reality: I was doing all of it wrong. I focused solely on cardio and didn’t even bother to include strength training. Instead of just losing fat, I also lost muscle. My metabolism slowed down, and I ended up in an even worse condition than when I started. I gained weight again, my energy depleted fast, and to make matters worse, the loss of muscular mass left me vulnerable to injuries.


It was a wake-up call that changed everything for me.


Let me share my story and the science behind why too much cardio without strength training can set you back.


My Cardio-Only Mistake


At first, my cardio-only routine seemed perfect. I was running almost every day and cutting calories. The weight came off quickly, and I felt great—until I didn’t.


Here’s what happened:


1. I Lost Muscle

I didn’t realise that overloading on cardio without any strength training meant I was losing more than just fat... I was losing muscle too. At the time, I didn’t understand that muscle is critical for keeping your metabolism running efficiently.


2. My Metabolism Slowed Down

Muscle is metabolically active tissue—it burns calories even at rest. And when I lost muscle, my resting metabolic rate took a hit. It meant I just couldn’t eat the same number of calories anymore without putting on weight.


3. Weight Returned... and Then Some

Despite spending hours doing cardio and continuing to eat the same way I always had, I started putting weight back on. This was frustrating because I felt like I was working so much harder, but my results were worse than ever.


4. Injuries Piled Up

Without muscle to support my joints and overall strength, I started experiencing aches and pains. I dealt with shin splints and joint discomfort, which pushed me back further.


This was a vicious cycle that left me feeling defeated and confused. I thought I was doing everything right—but it turns out I was missing a huge piece of the puzzle.


The Science Behind Why This Happens


What I experienced isn’t unique, and science explains why excessive cardio without strength training leads to these problems:


1. Muscle Loss During Calorie Deficits

When you’re in a calorie deficit (burning more calories than you consume), your body needs energy. Without strength training, your body may use muscle tissue for fuel. This reduces lean muscle mass and slows your metabolism.


2. Slower Resting Metabolic Rate (RMR)

Muscle is a key driver of your RMR. Losing muscle reduces the number of calories your body burns at rest, making it harder to maintain your weight over time. This phenomenon is known as metabolic adaptation.


3. Cardio-Induced Overuse Injuries

Relying solely on cardio can lead to repetitive strain on your joints, especially if you’re not building the muscle needed to support them.


How Strength Training Changed Everything for Me


When I hit rock bottom with my fitness, I knew things needed to change. That’s when I discovered strength training—and it transformed everything for me.


Here’s what I learned:


1. Strength Training Helped Me Build Back Muscle

Resistance exercises like squats, deadlifts, and push-ups helped me regain the muscle I had lost. This didn’t just make me stronger—it also gave my metabolism the boost it desperately needed.


2. I Burned Fat More Efficiently

Strength training helps you burn calories long after your workout is over. This is known as the afterburn effect (excess post-exercise oxygen consumption). It made a huge difference in my fat-loss journey.


3. My Injuries Went Away

As I built muscle, I noticed my aches and pains started to disappear. My body felt more supported, and I could move better without fear of getting hurt.


4. My Confidence Skyrocketed

Strength training didn’t just change my body—it changed how I saw myself. I felt empowered, strong, and capable of doing just about anything.


How You Can Avoid the Same Mistake


If you’re relying only on cardio to lose fat, I’ve been in your shoes—and I’m here to tell you there’s a better way. Here’s how you can find the right balance:


1. Prioritize Strength Training (2-4 Days Per Week)


Focus on compound movements like squats, deadlifts, rows, and push-ups. Start with bodyweight exercises if you’re new, and gradually add weights as you get stronger.


2. Include Cardio Moderately (2-3 Times Per Week)


Cardio is still important for your heart and overall health. Low-impact cardio like walking or cycling pairs perfectly with a strength routine.


3. Eat Enough Protein


Fuel your muscles with the nutrients they need to repair and grow. Aim for 1.2–2.0 grams of protein per kilogram of body weight per day.


4. Track Progress Beyond the Scale


Take progress photos, measure inches, or track your strength gains in the gym. These metrics will give you a more accurate picture of your progress than just relying on the scale.


My Message to You


If you’re stuck in the cardio-only mindset like I was, take heart: you’re not alone—and you can turn things around. Strength training transformed my body, my metabolism, and my confidence, and it can do the same for you.


Which is why I make sure I prioritise strength training in every single one of my clients' programs here at my home gym in Peregian Springs.


Trust me: ditching the “cardio-only” approach was the best thing I ever did for my health. It’s not just about losing weight; it’s about building strength, feeling amazing, and creating a routine you can sustain for life.


Why My Home Gym in Peregian Springs is Perfect for You


Let me tell you why my home gym here in Peregian Springs is the ideal place for locals like you.


First off, I get it—big gyms can be intimidating, overcrowded, and just not the vibe for a lot of people. That’s why I created a space that’s private, friendly, and completely judgement-free. It’s perfect for those who want to focus on their fitness without feeling like they’re being watched or competing with anyone else. It’s personal, comfortable, and set up to help you feel at ease while still pushing yourself to achieve your goals.


Now, why is my approach exactly what you need? Unlike cookie-cutter programs you might find elsewhere, I tailor everything to you—your goals, your fitness level, and your lifestyle. Whether you’re juggling a busy schedule, wanting to lose weight, gain muscle, or simply build a healthier, stronger body, I design programs that are effective, efficient, and realistic. I know you don’t have hours to spend working out, so we focus on what truly matters—strength, mobility, and cardiovascular fitness—to maximise your results in the least amount of time.


And why am I the perfect fit for you? Because I understand where you’re coming from. I know what it’s like to feel time-poor and out of balance, trying to fit everything into a packed day. I’ve been there, and that’s why I’m so passionate about creating a supportive environment where you can show up, put in the work, and leave feeling better than ever. My mission is to help you not only transform your body but also your mindset, so you can show up as the best version of yourself—for your family, your career, and your life.


So if you’re a local looking for a safe, effective, and no-BS way to get fitter and stronger, my home gym in Peregian Springs is where it all starts. Let’s build a stronger, healthier you, right here in our own backyard. 💪


Ready to Get Started?


I’m here to help! Whether you’re new to strength training or looking to refine your routine, let’s work together to create a plan that fits your goals.


Click on the link below to fill out the contact form and we can get started now.




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