The Myth
What if I told you that most people have been wrong when they equate aerobic exercise and weight loss as the ultimate combination? Don’t get me wrong — I love running and cycling for sustained periods of time, and I try to motivate many people to enjoy these activities as well.
I’ve competed as a track and field athlete, so running has been in my blood for many years. When I see folks out there running solo, with friends and family, or competing in the local 5K race, I get pumped! Seeing all those people setting goals, taking care of themselves physically, and pushing through mental barriers makes me happy as a Health & Fitness Coach.
What kills me is when I see people use aerobic exercise as the main ingredient in their weight-loss plan. To be blunt: if you want to lose weight and keep it off long term, making aerobic exercise primary is NOT the best way to do it.
Now, aerobic exercise does burn a lot of calories, which affects your weight initially. However, overall weight and fat weight are not the same thing. Aerobic exercise is not the best prescription for fat loss. Of course, if you’re just getting started, it can help you burn some fat early on — but the evidence shows this is not sustainable over the long haul.
➡️ Importance of Protein to Achieving Your Goals
What Does the Research Say?
1. Aerobic Exercise Alone Has Modest Weight-Loss Effects
Multiple high-quality systematic reviews have shown that aerobic exercise alone produces small to modest weight loss at best when diet is not also modified. Often, individuals do not lose as much weight as they (or their fitness trackers) expect.
2. The Body Compensates for Calories Burned
Research on energy compensation reveals that when exercise output increases, the body often responds by:
- Increasing appetite and food intake
- Reducing non-exercise movement (NEAT)
- Becoming more energy efficient
3. Increasing Aerobic Volume Doesn’t Predict Better Body Composition
In one controlled trial, participants who did 60 minutes of daily aerobic activity did not lose more body fat than those who did 30 minutes per day — and the longer-duration group did not significantly outperform the shorter-duration group in fat loss (Swift et al., 2018).
Longitudinal population data also show that increases in physical activity over years have not translated into meaningful declines in obesity rates, suggesting that aerobic exercise alone does not drive long-term fat loss at the population level.
Don’t Get It Twisted — Aerobic Exercise Is Powerful
➡️ Cardiorespiratory Fitness and Mortality
Aerobic exercise absolutely deserves a place in every well-rounded fitness program. It provides tremendous benefits, including:
- Cardiovascular health (heart and lungs)
- Mental clarity and mood elevation
- Better blood glucose regulation
- Improved longevity and resilience
- Enhanced performance and endurance
These benefits occur independent of weight loss, which is why cardio still matters — just not as a primary fat-loss tool.
The Better Solution: Strength + Smart Programming
1. Strength Training Is a Hidden Fat-Loss Ally
Strength training builds and preserves muscle, which increases resting metabolic rate and supports better body composition. Muscle tissue is more metabolically active than fat, meaning you burn more calories at rest.
2. Anaerobic Conditioning Adds Metabolic Value
Including anaerobic or interval-style work increases energy expenditure and contributes to metabolic adaptations that support fat loss more effectively than traditional steady-state cardio alone.
3. It’s about Proportion, Not Elimination
Aerobic exercise is an important part of any exercise plan — but it shouldn’t be the main ingredient when the goal is fat loss. Instead, think in terms of proportion:
- Strength training as the anchor
- Aerobic and anaerobic conditioning as complements
- Smart nutrition and recovery as foundations
➡️ Maximizing Your Cardio Training
References
Donnelly, J. E., Hill, J. O., Jacobsen, D. J., Potteiger, J., Sullivan, D. K., Johnson, S. L., … & King, N. A. (2013). Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine & Science in Sports & Exercise, 45(2), 251–267.
Lopez, P., Taaffe, D. R., Galvão, D. A., Newton, R. U., Nonemacher, E. R., Wendt, V. M., Bassanesi, R. N., Turella, D. J. P., & Rech, A. (2022). Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta-analysis. Obesity Reviews, 23(5), e13428.
Martins, C., Morgan, L. M., Truby, H. (2014). A review of the effects of exercise on appetite regulation: An obesity perspective. International Journal of Obesity, 29(10), 1127-1139.
Pontzer, H. (2016). Constrained total energy expenditure and the evolutionary biology of energy balance. Exercise and Sport Sciences Reviews, 44(4), 110-116.
Swift, D. L., Johannsen, N. M., Lavie, C. J., Earnest, C. P., & Church, T. S. (2018). The role of exercise and physical activity in weight loss and maintenance. Progress in Cardiovascular Diseases, 61(2), 206–213.