For countless individuals embarking on a weight loss journey, the default strategy often involves grueling hours of cardio. Long-distance running, exhaustive cycling sessions, and high-intensity crash workouts have long been synonymous with burning fat. However, despite this monumental effort, many are left feeling drained, prone to injury, and disappointed by the lack of lasting transformation.
The Real Formula for Losing Fat
Challenging this widespread approach, Pune-based fitness coach Anish Palesha recently took to Instagram to demystify what he calls the true mechanics of sustainable fat loss. In a video that has sparked conversation, he critiqued the over-reliance on extreme cardio. "Run 50 km, and your stomach will go in. Bro, this won't make you fat, but you'll go straight to the hospital. You are playing the game wrong," he stated bluntly.
Palesha then introduced his perspective on "the real fat loss formula." He emphasized that the process is not merely about burning calories. "The game of fat loss is not just calorie burn. It depends on hormone regulations, muscle retention, and energy balance," he explained. According to him, a fundamental misunderstanding of the "relationship between cardio and fat loss" is where many go astray.
His recommended framework shifts focus towards a balanced regimen. This includes incorporating "zone 2 cardio" for building a strong aerobic base, integrating short bursts of high-intensity interval training (HIIT), and prioritizing strength work. The latter is crucial for building muscle, which in turn elevates the body's resting metabolic rate. Palesha concluded that effective fat loss combines "calorie deficit, plus strength training, plus smart cardio."
Why Building Muscle Trumps Endless Cardio
Echoing this modern fitness philosophy, Sadhna Singh, a senior fitness and lifestyle consultant at HereNow Official, elaborated on the science. "Muscle building is one of the most critical components of sustainable fat loss because muscle tissue is metabolically active," she told indianexpress.com. "When you increase lean muscle, your resting metabolic rate goes up, which means your body burns more calories even when you are not exercising."
She contrasted this with the effects of prolonged cardio. "Endless cardio may burn calories in the moment, but it does not create long-term metabolic change," Singh noted. She highlighted that strength training improves insulin sensitivity, reduces inflammation, and supports better hormone regulation, creating a more conducive environment for consistent and permanent fat loss.
Hormones, Energy Balance, and a Smart Start
Singh further clarified that while fat loss is fundamentally driven by energy balance (calories in versus calories out), hormones act as the key regulators of how efficiently the body responds. Factors like high cortisol, poor sleep, thyroid issues, or insulin resistance can significantly slow down progress, even with diligent diet and exercise.
She also warned against excessively low-calorie diets, noting that the body can adapt by lowering its metabolic rate, stalling weight loss. For beginners looking to implement these principles safely, Singh advised starting with low-intensity zone 2 cardio to build foundational fitness without joint stress. Short HIIT sessions can also be suitable, she added, provided one focuses on proper form, uses low-impact variations, and allows for adequate recovery. She strongly recommended that individuals with pre-existing medical conditions consult a professional before attempting HIIT.
The overarching message from both the coach and the expert is clear: a strategic, multifaceted approach that values muscle preservation, hormonal health, and intelligent training is far more effective for long-term fat loss than the outdated mantra of simply "doing more cardio."
Disclaimer: This article is based on information from the public domain and expert insights. Always consult your healthcare practitioner before starting any new fitness or diet regimen.
