Fitness

Fitness

Mar 1, 2025

Mar 1, 2025

Mar 1, 2025

Cardio Won’t Help You Lose Fat. Do This Instead.

Cardio Won’t Help You Lose Fat. Do This Instead.

Cardio Won’t Help You Lose Fat. Do This Instead.

3 Minute Read

3 Minute Read

Cardio is one of the worst ways to lose fat.

It's great for overall health and longevity

But when it comes to fat loss, it isn't optimal.

If you want to drop 30 pounds of fat in 2025, here’s what actually works.

Do these sound familiar?

  • Brain fog

  • Poor focus

  • Weight gain

  • Low sex drive

  • Low confidence

  • Not getting work done

These aren’t random.

They’re all caused by being overweight.

Let’s fix that this year—the right way.

1) Master Your Diet

If you’re eating poorly, no amount of training will fix it.

Focus on:

  • High protein – Fuels muscle growth and fat loss

  • Healthy fats – Supports hormones, brain function, and satiety

  • Whole foods – Nutrient-dense, keeps cravings in check

What not to do: cut out carbs completely.

Carbs get demonized, but they’re important for testosterone, muscle recovery, and energy.

2) Lift Weights Instead of Relying on Cardio

Muscle increases testosterone and helps burn fat.

Your training program should include:

  • Push (chest, shoulders, triceps)

  • Pull (back, biceps)

  • Legs (quads, hamstrings, glutes)

  • Upper and lower body splits

Track your lifts and aim for progressive overload—more weight or reps every session.

This is how you rebuild your metabolism and lose fat while gaining strength.

3) Optimize Your Sleep

You can’t out-train poor sleep.

Here’s how to improve sleep quality:

  • Wear blue-light blocking glasses three hours before bed

  • Take magnesium and glycine to fall asleep faster and stay asleep longer

Better sleep leads to better fat loss, focus, and testosterone production.

4) Take Creatine

Creatine is one of the most well-researched supplements.

It helps with:

  • Strength training

  • Improved focus

  • Increased muscle mass

  • Boosting testosterone production

If you aren’t taking five grams of creatine monohydrate daily, you’re missing out.

5) Get The Right Nutrients for Testosterone

You can’t optimize testosterone without proper nutrition.

Key nutrients that boost testosterone:

  • Zinc

  • Calcium

  • Vitamin B

  • Vitamin D

  • Magnesium

Best sources:

  • Meat

  • Fatty fish

  • Shellfish

If you’re not getting enough, supplements can help, but prioritize real food.

6) Slight Calorie Deficit

Eat in a slight calorie deficit—300 calories below maintenance.

This allows you to lose fat while building muscle.

If you’re not sure about your maintenance calories, use an online calculator to estimate it.

If you struggle with eating less, walk 10,000 steps a day.

7) Eat More Protein

You need more protein if you want to build muscle and drop fat at the same time.

Aim for one gram of protein per pound of bodyweight.

  • 180 pounds = 180 grams of protein per day

Split it up throughout the day for better muscle protein synthesis.

Protein keeps you full, strong, and lean.

Final Thoughts

Forget the hours of cardio.

  • Train smart

  • Eat right

  • Prioritize recovery

This isn’t just about losing weight.

It’s about building a body that is stronger, leaner, and more powerful than ever.

If you commit to this, 2025 will be the year you finally take control.

– Oliver

P.S. Let's talk if you’re serious about burning fat, boosting energy, and living longer—but you need a clear strategy to do it correctly.

​>>> Click here to book your call

© 2025 Elite Performance. ALL RIGHTS RESERVED.

© 2025 Elite Performance. ALL RIGHTS RESERVED.

© 2025 Elite Performance. ALL RIGHTS RESERVED.