Do Women Only Need Cardio to Lose Weight?

This is a big myth that has plagued women in their efforts to lose weight!  The truth is that while cardio can definitely help you lose weight and get into great shape, it is only one piece of the puzzle.

Now what I am about to say may come as a shock to many, but pay close attention because it is the truth!

Believe it or not, while cardiovascular exercise is a good tool to burn some extra calories and get in great cardiovascular shape, it does nothing to increase your body’s metabolism permanently or to help you tone your physique! If you want to create a state of metabolic momentum, weight training needs to be your main exercise along with some aerobics used as a supplementary exercise that enhances your cardiovascular system, your recovery from your weight training workouts and also increases your caloric expenditure.

It has been scientifically proven that subjects who embark on programs of this nature lose much more weight than those who just embark in an aerobics only program.


As much as three times more body fat is actually lost during a program that combines weight training with aerobics! And on top of that lean muscle, which serves to give your body shape and also to increase your metabolism, is gained at the same time!!!!

People who only diet and do aerobics end up as a skinnier fat version of themselves. Because no weight training was done, muscle is lost and as a result the metabolism slows down. Thus, when people who fall in this category increase their calories a bit, they start to regain the weight. And as a result, their body never looks hard and fit.

However, consider the people that do embark on a program composed of weight training with some aerobics at the end. Performing the aerobics after the weight training will dramatically increase fat loss since the weight training will burn off most of the glycogen (stored carbohydrates) and thus, the only fuel source available to the body will be fat. In addition, as the weight gets lost, muscle is gained, which in turn not only increases the metabolism permanently, but also tones up the body. As you gain more muscle, your body shape gets better and fat loss becomes even easier since your metabolism is getting faster. When you reach your weight loss goal, maintaining the shape is easy since the metabolism will be operating in high efficiency! So as you can see, muscles are your best fat fighting allies and they are the key to permanent weight loss (Fat Extinction!). In addition, you will sport the lean and toned looking physique you have always dreamed off.

About the Author
Anthony Alayon  is a best selling fitness author and the co-creator of the Fat Extinction Program, where you will find over 12 weeks worth of fat burning workouts and various specific meal plans that suit your individual metabolism.  He has over 10 years experience and has helped 1,000’s worldwide to lose stubborn belly fat and develop a lean body.

About the Author

1003439_460032467420361_612022272_nAnthony Alayon is the owner of Health Reporter Daily, is a best selling fitness author, and creator of the 101 Toxic Food Ingredients They Never Told You About. He is also creator of the Fat Extinction Program and co-creator of The University of Abs. He has over 12 years experience in the fitness industry. Anthony is a writer for Natural Muscle Magazine and has been featured in major online publications such as the NY Times site to Bodybuilding,, and Be sure to check out his Toxic Foods website below:

Also, be sure to like his fan page at:

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9 Responses for Do Women Only Need Cardio to Lose Weight?

  1. Manny


    August 12, 2010 8:03 pm

    Should I do cardio or weight training at the beginning of a workout?

  2. August 13, 2010 10:40 am


    It is best to do cardio after weight training as this is when you have used up most of your glycogen (stored carbs) for energy and are more likely to burn fat.

    I hope this helps and that you have a good day!

  3. Alan Traister


    August 14, 2010 6:12 pm

    Dear Anthony,

    I agree that there are good reasons that cardio should be done after weight training, but there will be a price: Running on energy coming from carbohydrates is much easier at first, while running from energy coming from stored fat will be uncomfortable and even painful. It might take the body 20 minutes of running to really get to the point of efficient fat burning cardio exercise.
    I personally prefer to seperate cardio days from weight days. If I combine them in one session, I will begin with cardio in order to get in a good, high-quality run, and only then will I weight train (to a lesser degree than on seperate days).

    Yours, Alan Traister, Israel

    • April 1, 2013 9:22 am

      Great response Alan. I have found that this method works best for me. However, if it is working for you, by all means continue to do that.

      I wish you nothing but continued success!

      Anthony Alayon

  4. Christy


    March 27, 2013 11:15 pm

    Maybe this is a dumb question but……… What exactly defines weight training? I’m kinda new to this and am guilty of spending way too much time on the treadmill. And you are correct, I am a skinnier version of my fat self.

    • April 1, 2013 9:25 am

      Hey Christy,

      Weight training is simply using weights such as dumbbells to exercise. It is a common type of strength training for developing the strength and size of skeletal muscles. So instead of running on a treadmill or jogging, you use weights to help you get stronger and leaner.

      Weights will allow you to get the defined and lean body you are looking for.

      I hope this helps to answer your question.


  5. Rose


    March 28, 2013 1:03 pm

    How much cardio should I do when trying to gain lean muscle? And also is it best to do split training or 3x full body training?

    • April 1, 2013 9:27 am

      Hey Rose,

      I would stick to split training 4 times a week with cardio for 20 minutes right after the routine. Start off with this routine for 2 weeks. Then let me know how your results are and we can always adjust things to ensure you get the best results possible.

      Let me know if you need help with anything else!

      Anthony Alayon

  6. Cassie Hendrickson


    June 3, 2013 6:00 pm

    I know some people that do not have an “off day” from working out. Will having no off days effect your weight loss/muscle gain?