How much cardio to lose weight – will it affect you in a bad way?


In my honest opinion, I think depending on what type of genetic your metabolism phase will be determined. Now Why did I start my article with this instead of talking straight to cardio? Because actually depending on your goals if you want to lose weight this case it will affect you directly hence the title came for how much cardio to lose weight.

Most of us have a decent to low metabolic rate which is beneficial to include cardio exercise. But is not just simply like that. There are the different type of cardio you can implement some have benefits some will hinder you in other aspects. There is also the timing when you I implement my cardio and actually the best time is your time because everybody has the different schedule on their day.

Like for me as an example, I do cardio very early in the morning, despite I train strong as a boxer another thing you wanna actually do with your cardio kinda like your diet is consistency.


This is probably the most basic one out there and is not that hard and it comes really good benefits like reducing the risk of a heart attack, also reduce diabetes, increase some bone density. Also walking helps with your brain for some reason with better cognitive functions and conditions.



For me, this is the type of cardio I implement because I am at a level of athleticism that allows performing this. But I don’t really recommend for starters if you’re not used to doing a lot of walking or a less intense type of cardio. Some people find this activity really fun to do, for at the beginning it wasn’t the best relationship I didn’t hate it but didn’t like it either.

As my capacity to do more work increased it become easier to perform running and to the point where it was painful but I kept pushing my self, most of the time the motivation was emotional. Now a day that changed I no longer take emotion as my primary source to push my self while running but actually having a flow state where I am more aware of the present moment and not fight against pain or bring my self-inner doubts.

Science backup running as pretty healthy and beneficial activity, it makes your body use more efficient good cholesterol and increased, it helps strengthen your heart muscle to pump more flood thus getting more oxygen to your brain and deliver better your nutrients, and of course running itself cant make you lose weight is a combination of factor that will bring the result that you want , I will touch on that in a moment.


Cycling was my most favorite cardio activity I always practiced. I always hop in without thinking how many calories I will burn to the simply cheer of feel-good outside and chill while listening to music. For me, this was my therapy a stress management that allows me to escape a bit of the current situation and take a good break while getting the benefits of doing exercise.


Also, its a good vehicle replacement if you live in a city and you travel from your work to the house just by bike you will get the benefits off sneaking some physical activity before work. So not only you burn calories but you help the environment to be less polluted since most of us use the car as transportation causing to leave a lot of gas emission which ultimately won’t end well in the atmosphere.

Plenty of cardio exercises but how much should I?

Well, this is actually the topic I came to address because a lot of people take cardio literary without making other adjustment and expecting that just by doing physical exercise might be enough to lose weight. Maybe at the beginning of the stage, it might be true because you are implementing an activity that burns calories and the more you burn calories the greater the deficit. That’s the keyword deficit. Because you might be doing a good amount of exercise but having a surplus of calories won’t help you see pounds dropping in fact, it will frustrate you why I am not losing weight because I work hard enough.

The truth is that our body its a really complex machine and that the bad news is that it will adapt to change it make it harder to have results along the way. I recommend seeing cardio as a tool or a variable that you can adjust and in conjunction with how many calories you are eating and how much cardio you do per week, you will have a clear idea what’s going on and what can you change to have a different outcome.

SO in Conclusion

Track everything you do from cardio to how much you are eating, remember to be patient and consistent and never take drastic measure to actually solve something that can require just a little adjustment and a bit of patience. I do have an intake on this, the most important tool that will help you get the result is the mindset, how strong your will is to be patient and see the results you want? It’s really up to you, meditation for me as being a good tool to sharpen my ability to be the focus on my goals, to not give up that no matter how hard it is possible to do it

. And the skill that you develop towards meditation its focusing and being in the present moment. Also if you have a good friend that can push you or starting together stick with him, it might suck or it might work but the benefits are that at the end of the day you both motivate to get towards a goal and encourage to keep going on the journey, despite being uncomfortable. Remember something guys this temporary pain within this journey its so worthy because out of it a new you will be waiting and you will be amazed what you are capable of.