Weight Loss

How To Lose Weight Without Cardio? (Expert Advice)

Cardio exercises aren’t for everyone. However, weight loss without cardio is certainly possible. You’ll learn how to do it in this post, along with some helpful hints.

There are some people who aren’t fans of cardio exercises. However, weight loss without cardio is certainly possible. Here are some pointers to get you started on the road to a healthier weight loss journey!

Because it’s not their thing, some people run the other way when they hear the word “cardio.”

As someone who doesn’t like it, I understand. Don’t get me wrong, I enjoy working out at home with press and pull machines. The benefits of a leaner physique, as well as a stronger sense of self-worth and self-confidence, are immeasurable. Not to mention the metabolic benefits of weight training.

But I’ll get to that in a sec.

Losing weight without cardio is possible if you know how to do it properly, which this post will demonstrate in great detail. My friends, let’s not waste any more time! That’s because I have a feeling you’re all fired up and ready to go. Together, let’s get this done!

How To Lose Weight Without Cardio_ (Expert Advice)

Related post:

Is Weight Loss Possible Without Cardio?

For weight loss, cardio isn’t necessary. Although doing aerobic exercises will help you lose weight, I won’t lie, there are other ways to accomplish this goal as well. We’ll take a closer look at those in the following sections.

If you want to lose weight without doing any cardio at all, it’s true that the more intense your workout is, the more calories you burn. But as you’ll see in my suggestions below, there’s more to it than that. Cardio can be monotonous or demotivating at times, but by altering your routine and mindset, you can achieve much more!

A weight loss tool, apple cider vinegar, is shown in the background of a close-up shot of a glass of water and the vinegar.

Can I Lose Stomach Fat Without Cardio?

2. Can I Lose Stomach Fat Without Cardio_

Yes, even without doing any cardio, you can reduce your belly fat. Once again, I’ll provide you with some simple guidelines down below. To give you a heads up, there are a few simple steps you can take to get rid of your belly fat. You can check out this post: 15 Tips to Lose Belly Fat | Based on Science. Here a quick overview,

  • Increase your intake of dietary fiber.
  • Drinking green tea has numerous health benefits.
  • Apple cider vinegar is an excellent source of vitamin C. (learn how to do it here)
  • Probiotics should be a part of your diet.
  • Reduce your intake of sugar.

There are many ways to get rid of stomach fat, but these are just a few of them. Visit the following link after you’ve finished here to learn more about how to lose belly fat!

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Can I Lose Weight By Lifting Weights Only?

Honestly, no. If you’re wondering, then let me explain. Lifting weights is a great way to start, and I, for one, enjoy it tremendously, but the picture is much broader than just weightlifting. Weightlifting is just one piece of the wonderful puzzle that is getting fit!

Lifting weights is a great form of exercise if you enjoy it and can stick with it. Among the many benefits of weight training are increased bone density and decreased blood pressure. As a result, lifting weights should absolutely be a part of your workout regimen. You won’t be sorry!

After working out, a woman drinks water from a bottle as the sun sets in the background.

Can You Lose Fat Cutting Without Cardio?

4. Can You Lose Fat Cutting Without Cardio_

Cardio is just one of the ways you can manipulate the energy balance equation to put yourself in a deficit when it comes to losing weight.

According to research, the only way to lose fat is to be in a calorie deficit, and this deficit is independent of the weight loss methods employed.

If you’re in a deficit energy balance, then the tools you’ve used up to this point are equally effective regardless of which way you look at it (1).

In other words, if you don’t want to do cardio but still want to lose weight, that’s fine; it just means you’ll have to engage in other activities (like lifting weights and reducing your calorie intake) to do so.

Reading more:

Why You Don’t Need Dedicated Cardio Sessions to Lose Weight?

Jillian Michaels, a health and fitness expert and the creator of the My Fitness by Jillian Michaels app, says that “cardio is one of the least effective fitness modalities for weight loss.” You lose weight by consuming fewer calories than you expend, and to many people’s surprise, strength training is better at this than steady state cardio.

This is for a couple of straightforward reasons. Strength training first alters the structure of your body. A Nike Master Trainer who specializes in strength training, Betina Gozo, says, “Resistance training will help you gain muscle mass, which will increase your metabolism and help you burn more calories,” she says. In order to shed pounds, the more calories your body burns on its own, the easier it will be. Weight loss can be achieved by increasing the amount of muscle mass in your body. (All the research on muscle gain and fat loss can be found right here.)

A second benefit of resistance training in a circuit is that, according to strength and conditioning specialist and owner of PEAK Symmetry Performance Strategies Jennifer Novak, C.S.C.S., it burns more calories than traditional cardiovascular exercise. Her reasoning is simple: As the number of joints involved grows, so does the number of muscles required for the movement to occur. More calories will be burned as a result of this.

The “afterburn” effect of higher-intensity resistance training is another benefit. ‘When you just do cardio, you’re working at an aerobic pace and only burning calories for the time that you work out,’ explains Gozo. For the rest of the day, you’ll be burning calories with a high-intensity resistance training circuit, she says. HIIT can certainly provide this afterburn benefit, but you’ll want to add resistance in the form of weights, kettlebells, or body weight leverage if you’re looking to build muscle.

“However, if you don’t also keep an eye on what you’re putting in your mouth, all of this is pointless,” says Michaels. The saying goes something like, “abs are made in the kitchen,” right? Well, that’s what I’m saying. You’re more likely to see weight loss results if you stick to a precise nutrition plan and a strength-based workout routine.

Reading more:

The Benefits of a Clean Diet for Weight Loss

You need to eat something that will give you energy, but it does not have to be a crazy, unhealthy meal. To prepare your body for training, all you need is a healthy meal high in protein and fiber.

You don’t have to eat boring food just because it’s healthy. Online, you can find a plethora of recipes for making your healthy food more exciting to eat. Having a calorie deficit is the most important factor here.

Cutting 500 calories from your daily calorie intake is a good place to start, according to the experts. As a result, even though your body will use fewer calories, fat will be burned to make up the difference.

In order to gauge how much of a deficit you can handle, a 500-calorie deficit is a good starting point. Start seeing results right away if you don’t have any problems.

There are some positive aspects to the eating-clean healthy lifestyle, such as its emphasis on whole grains, fruits, vegetables, fats and proteins; it also encourages portion control and does not prohibit any food group.

In addition to nutritional supplements and questionable medical treatments, the plan also suggests these, which some experts warn is dangerous.

What are the Eating-clean principles?

  • Eat a variety of whole grains, complex carbohydrates, and healthy fats every day.
  • Make sure to eat plenty of fresh fruits and vegetables in order to get your recommended daily intake of vitamins and minerals.
  • Nutritional supplementation to prevent deficiency and strengthen the immune system is essential.
  • In order to keep insulin levels low, it is recommended that you consume natural, low-GI foods.
  • Be mindful of portion sizes.
  • Maintain a water intake of at least 2 to 3 liters per day.

Avoid the following:

  • A diet high in refined carbohydrates, especially white flour and sugar, as well as sweeteners synthesized with artificial ingredients.
  • Sugary beverages, including soda, juice, and alcohol.
  • Food dyes and sodium nitrite, for example, are chemical additives and preservatives.
  • GMO foods like soy products and processed dairy like cheese slices and milk.
  • High-calorie, low-nutrition foods that are loaded with saturated fats and trans fats.

Reading more:

Weight Training vs. Cardiovascular Exercise for Fat Loss

6. In A Nutshell_ Cardio Versus Weights For Fat Loss

Cardio and weight training (also known as resistance training) can help you lose weight by increasing your heart rate. When it comes to improving your overall health, no matter what type of exercise you choose, it doesn’t matter if it’s hiking at high speeds or using resistance bands to target specific areas.

Be proud of what you’re doing, and don’t stop doing it. You have the ability to succeed! The following are a few additional points:

  • Cardiovascular exercise burns more calories per minute than weight training.
  • When you’re not exercising, weight training helps you burn more calories (see my post on NEAT)
  • High-intensity interval training, such as sprints and jumping rope, has been shown to be an effective method of burning calories.
  • Walking, pushups, curls, and other exercises with weights are all excellent ways to shed pounds.

Reading more:

Fat Loss or Weight Loss: Which Is More Important?

The best way to improve your health is to get rid of excess fat. You’ll also drop a few pounds if you cut out the extra fat. You lose fat when you eat a healthy diet for weight loss.

As a result, the two are intertwined. To put it another way, the health benefits of losing weight far outweigh the drawbacks. You burn more calories at rest when you have more muscle mass. As you get older, muscle growth and maintenance are critical to maintaining your body’s structural integrity and strength.

Balance your protein intake, get some exercise, and keep a calorie deficit in mind (eat more fruits and veggies, whole grains, and full fat dairy while ditching fake healthy foods).

Lifting heavy weights is an effective way to lose weight without doing any cardio.

Exercises That Make You Happier

8. Workouts To Make You Feel Better

Do you want to know how to lose weight without doing any cardio exercises right now? Begin with the following week’s schedule:

  • Monday: Start your week off right with some resistance training!
  • Tues: Yoga to loosen up the body
  • Wednesday: Squats, pushups, and lunges are all exercises you can do on Wednesday to strengthen your muscles.
  • Thursday: is a day of rest for your body.
  • Friday: Follow the resistance training again on Friday.
  • Saturday: Today is a great day to go for a walk and take in the wonderful fresh air.
  • Sunday: rest day, a day of relaxation

Steak fajitas with cilantro lime rice and guacamole and a lime wedge are ready to be devoured.

Reading more:

More Non-Exercise Weight Loss Strategies

Now that you know how to lose weight without cardio, here are a few more pointers to keep in mind:

  • Processed foods, which are high in trans fats (which cause chronic inflammation! ), should be limited in your diet.
  • Consume anti-inflammatory foods in your diet.
  • Don’t eat a lot of sugar and additive-laden carbs.
  • If you want to up your intake of healthy protein, consider using protein powders.
  • If you’re a vegan, consider plant-based sources of protein.
  • You’ll be surprised at how simple it is once you get started.
  • Help yourself to control your portion sizes by using a food scale
  • Begin with a few healthy routines.

How to lose weight without doing any cardio? (11 tips and pointers)

10. How To Lose Weight Without Cardio (11 tips and pointers)

All right, I promised you how to lose weight without cardio. These are the 8 tips and pointers I have to get it done!

Eat clean:

It is imperative that you maintain a healthy diet. Consume protein, whole grains, and plenty of vegetables and fruits instead of processed foods. Reduce inflammation-causing food intake to avoid bloating and discomfort, which makes it more difficult to get out and move around with energy.

Try strength training:

I can’t stress enough how much strength training can improve your health and well-being, not to mention making your clothes fit more comfortably. After all, you’re trying to bulk up!

Drink water:

To stay healthy, we must drink plenty of water. When you drink water, you naturally feel better. Drink half your weight in ounces every day. You’ll slim down and get a healthy glow to your skin. Seriously!

Don’t consume more calories than you burn! How do you do this? I’ve written a post on how to calculate macros that makes things easier. Read my post on macros too!

Keep a calorie deficit:

The weight loss method known as intermittent fasting is practically foolproof. The most important thing is to find a routine that works for you and that you can stick to. Find out more about IF by visiting these websites. You can lose weight and gain self-control by following an intermittent fasting (IF) plan.

Intermittent fasting:

Meal prep is a simple and effective way to save time and money! Prepare your meals in advance so that you will always have nutritious food on hand during the week, even if your schedule is hectic due to work or your children’s activities. These recipes will show you how to do meal prep in an easy and delicious way!

Meal prep:

As I have previously stated, I aim to consume 40% protein in my daily caloric intake. There are numerous options for those who prefer meat, protein powders, and veganism. In order to lose weight and build muscle, it is important to consume a sufficient amount of protein. Protein helps you feel full and burns calories as you eat it.

Eat protein:

Get enough sleep: Sleep does a lot for us, from preventing disease to repairing muscle after an exercise session. When you don’t get enough sleep, you’ll be more prone to snacking throughout the day, which can lead to weight gain. If I don’t get enough sleep, I tend to gain weight and experience inflammation. My goal is to sleep for a full seven hours a night.

Get enough sleep:

Thermal stress, which occurs when you are exposed to extreme heat, is what causes you to sweat and burn calories in the sauna or hot tub. According to some research, taking a hot bath can help you lose the same amount of weight as working out and even lower your blood sugar levels after eating.

Sauna and/or take hot baths:

Aside from the fact that protein is essential for building lean muscle mass, it also keeps you full for longer and requires more energy (calories) to digest. For an active lifestyle that doesn’t necessitate a lot of cardio, you should eat at least some protein at every meal and snack.

Consume more protein:

While cardio may burn more calories than lifting weights or adding higher resistance to other workouts (like leveling up your Pilates reformer or adding ankle and wrist weights for mat circuits), we continue to burn calories for longer after the workout is over when weight training. Weight training results in a higher resting metabolic rate (RMR) than cardio does.

Reading more:

The Weight Loss Benefits of Intermittent Fasting

12. How Intermittent Fasting Can Help To Lose Weight

People have fasted throughout recorded history. As a result of a lack of food, people would go on a hunger strike until they could eat.

Our ability to go without food for a long period of time has made fasting a natural part of our daily routine.

Intermittent fasting is one of the most effective and easiest diet plans to follow. Basically, you’re going to eat on certain days or at certain times and fast on other days or times. The simplest method of intermittent fasting is 16/8, but the results will vary based on the type you choose. You have an 8-hour window in which you can eat, after which you must fast.

Consume all of the calories and macronutrients that you normally eat throughout the day in a period of 8 to 4 hours.

Your eating time should be between 10am and 6pm, which is the 8-hour mark, and after 6pm is when you should fast. Non-caloric drinks like water, tea, or pure black coffee can still be consumed, but you must refrain from eating for at least eight hours. So, the first step is to make sure you’re eating the right foods.

Human growth hormone (HGH) is a hormone that aids in fat metabolism and weight loss, and it has been shown to be released during fasting. Anti-inflammatory properties of HGH are also known to help people lose weight more quickly.

A 3.6 to 14% increase in your metabolic rate can help you burn more calories while fasting. Changing both sides of the calorie equation can also aid in weight loss, which is a major benefit. Intermittent fasting can aid in weight loss without the need for cardio exercises, as demonstrated here.

Why You Should Drink a Lot of Water to Lose Weight

It’s important to remember that this is a big deal. You should drink more water than usual if you’re doing an intense weights workout or cardio exercise that will dehydrate you a lot and you need to maintain the water composition in your body, or else, this may interfere with your diet plan.

Here are five reasons why drinking water can aid in weight loss:

When you drink water, your hunger pangs will go away.

Stopping eating when your stomach feels full helps you feel full and reduce your hunger pangs. A person who is actually thirsty may mistakenly believe that they are hungry. Cutting down on snacking by having a glass of water before eating can be beneficial.

Participants in a 2014 study who drank 500 ml of water 30 minutes before breakfast, lunch, and dinner for 8 consecutive weeks lost weight, fat, and BMI.

Increased calorie burning can be achieved by drinking water.

Drinking water has been shown in some studies to aid weight loss. Within 90 minutes after drinking 500 ml of room temperature cold water, 12 participants in a 2014 study increased their energy expenditure by 2-3 percent.

Resting energy expenditure, or the number of calories burned at rest, can be temporarily increased by drinking water. Calorie-burning occurs when the body expends energy or calories to heat water that is served cold.

Water aids in the removal of waste from the gastrointestinal tract.

Deficiency in water causes the kidneys to be unable to filter out toxins and waste, while the body retains waste products, nutrients, and electrolytes.

You’ll have water retention in your kidneys if you’re dehydrated. Hard or lumpy stools and constipation can also be caused by dehydration. Water acts as a sponge, soaking up waste and making it easier to urinate. Diarrhea and indigestion can be alleviated by drinking plenty of water.

People may feel bloated, heavy, and tired as digestive waste accumulates in the digestive system. A person’s waistline can grow as a result of this bloated state. To avoid weight gain due to waste accumulation, make sure you drink plenty of water.

Reduce your liquid calorie intake by drinking water.

Drinking soft drinks, juices, 3in1 coffees, or sugary beverages is a simple way to add calories to your diet. Over the course of six months, researchers found that obese women who replaced two or more high-calorie beverages with zero-calorie beverages lost an average of 2 to 2.5 percent of their body weight.

According to the findings of a large study, men and women who swapped out one sugary drink per day for four years for water or a low-calorie beverage gained less than 0.49 kilograms (kg) less than the control group.

To aid in weight loss, water is essential.

Fat and carbohydrate storage is impossible without water. Lipolysis refers to the metabolic breakdown of lipids. Water molecules interact with fats (triglycerides) to form glycerol and the fatty acids they contain, which is the first step in this process.

To burn fat from food and drink and to store fat, you need to drink enough water. In animal studies, a small review from 2016 found that increasing water intake increased lipolysis and fat loss.

When it comes to losing weight without cardio, hydration is one of the most important things to keep in mind.

Dietary Supplements for Loss of Weight

14. Weight Loss Supplements

If you’ve followed a sensible diet and exercised regularly, but you’d like to boost your body’s ability to burn fat without engaging in strenuous exercise, it’s time to look into weight loss supplements.

You’ll feel fuller on fewer calories, which will help you stay on track with your diet plan. You’ll burn more calories, which will help you lose fat while maintaining your desired muscle mass for a more aesthetically pleasing physique.

What exactly is a fat burner, and how does it work?

“Dietary supplements that claim to burn excess fat or increase your body’s energy expenditure” are referred to as “fat burners.” This generic term for fat burners can refer to a wide variety of products, especially those in pill form. Be wary of fat burners that have not been approved and regulated by the Food and Drug Administration, as this could be more harmful to your health than natural ingredients.

What is the mechanism of action of fat burners?

Some of the key ingredients in fat burners are designed to alter the body’s hormonal production and begin breaking down adipose fats and using them as a source of energy. This gives the body the ability to burn calories through exercise and other calorie-burning activities without the need for additional cardio.

What are some of the most popular fat burners?


Caffeine is the most widely used ingredient in fat burners. Toxic doses of caffeine are possible, but the natural caffeine found in coffee and tea is safe when consumed in small amounts.

Coffee without sugar or other additives is a good source of antioxidants. Caffeine has been shown in a study to increase metabolism by 11%.

A cup of tea made from green leaves

The health benefits of green tea are widely recognized. This includes helping you lose weight by burning fat. Caffeine can be found naturally in green tea, but the real powerhouse ingredient is catechin, a powerful antioxidant. According to one study, caffeine and catechins work together to boost metabolism and thermogenesis. This is how your body uses fat as a source of energy.

Whey protein

Fat-burning requires a lot of protein. In addition to boosting your metabolism, it also helps you lose weight by reducing the hunger-inducing hormone ghrelin. Those who followed a high-protein diet did lose weight, but even those who did not did so by increasing their protein intake on a regular basis, according to a study conducted in 2017.

To shed pounds without engaging in strenuous exercise, a caloric deficit is still required. Supplements and fat-burning pills aren’t proven to help you lose weight, but they can help you burn more calories when used in conjunction with a caloric deficit, proper rest, and strength training.

While cutting without cardio, there are three mistakes to avoid.

16. 3 Mistakes to Avoid While Cutting Without Cardio

To ensure maximum fat loss (while maintaining maximum muscle mass) during a no-cardio cutting phase, be sure to avoid these three common pitfalls.

Overzealous Calorie Cutting

Weight loss and cutting programs necessitate cutting calories. All serious dieters face the challenge of making sure they don’t go too far with their calorie cutting, as they often want to lose weight and keep their muscle at the same time.

The bottom line is that if you want to lose weight, you should begin by reducing your calorie intake by 300-500 calories per day, by cutting back on both fat and carbohydrates.

When determining your weight loss rate, it’s important to use the ranges above, as this will help you determine the rate at which your calories per day decrease, maintain, or even increase according to your weight loss.

Cutting for an Excessive Length of Time

Even though it is necessary to lose weight, dieting is hard on the body and has a diminishing return.

Long-term weight loss may be more difficult if muscle mass is lost and your metabolism is slowed by calorie restriction or being in an energy deficit.

The bottom line is that most people should diet for six to twelve weeks to ensure that their weight loss progresses at a reasonable rate.

To help your body adjust to the new set point and allow adequate recovery from the physiological stress of dieting, it is recommended that you enter a maintenance phase after you have lost 10% of your starting weight.

Lifting Weights That Aren’t Heavy Enough

Resistance training can build muscle with both high and low loads, but if you want to keep your strength during a cutting phase, it’s recommended to keep some heavier lifting in your workout routine (6).

In addition to limiting your ability to train in sufficient volume to maximize muscle retention, only lifting heavy during a cutting phase can also impede your recovery (due to limited calories for recovery).

However, it is still important to train with heavier loads (8-12) rep ranges during a cutting phase, both with and without cardio, for optimal muscle and strength renting purposes.


I’ll leave you with this thought: You’re in good hands. That’s for sure! Taking the first steps toward a healthier lifestyle is a big deal. Moreover, you’ve already begun! In other words, keep pushing forward and see what happens.


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