Weight Loss: Some chase the treadmill, others swear by dumbbells—but which really wins in the race for weight loss? From expert-backed science to Keerthy Suresh’s inspiring 8–9 kg transformation, the answer isn’t as simple as picking one side.
This story dives deep into the cardio vs. strength debate, reveals the risks of shortcuts, and shares safe, beginner-friendly training tips. Whether you want to burn fat, keep muscle, or do both, here’s what the evidence really says.
Experts Weigh In on Cardio vs. Strength Training for Fitness
Research shows different workouts do different things for body composition and long-term health overall, effectively. Dr. Sean Hashmi, MD, MS, FASN, explains cardio versus weights using data from recent trials. A meta-analysis of sixty-six trials found cardio produced 1.2 kilograms more fat loss than weights. Meanwhile, resistance training preserved approximately 0.8 to 0.9 kilograms of lean muscle mass in studies.
Losing muscle during weight loss may reduce metabolism by sixty to one hundred calories daily. Combined cardio and resistance training maximises fat loss while preserving muscle for better metabolic health. In his video, the doctor concludes that combining both approaches yields balanced and efficient results overall. This balanced approach supports fat reduction and muscle health, leading to more sustainable long-term outcomes.
Experts recommend interval cardio plus two weekly resistance sessions, maximising fat loss and preserving muscle. Also, prioritise adequate protein intake and proper recovery to protect muscle during weight loss efforts.
Keerthy Suresh Reveals 8–9 Kg Weight Loss With Cardio
Keerthy Suresh’s story shows fast physical change and raises questions about the effects of exercise and outcomes. The Economic Times Panache published a piece on her eight-to-nine-kilogram weight loss. Reporters described home cardio routines like jump rope, burpees, running in place, and HIIT sessions. Keerthy later admitted that heavy cardio alone made her lose muscle and appear unusually thin then. Afterwards, she added strength work to rebuild tone and support bone health and strength overall.
Her trainer tracked progress weekly and used simple measures to adjust workouts and diet safely. She avoided crash diets and weight loss drugs, instead choosing steady food changes and exercise consistently. Experts warn that rapid fat loss without strength can hollow the face and reduce muscle tone. Her case shows cardio drives weight loss, but requires strength work for lasting body composition.
Why Crash Diets or Weight-Loss Drugs Aren’t Sustainable Solutions?
Crash diets cut calories sharply and cause fast weight loss, but trigger strong biological responses often. The body reduces resting energy expenditure and raises hunger hormones, which favour later rapid weight gain. Studies show rapid loss in weight tends to decrease resting metabolic rate more than gradual approaches over time.
Experts link repeated crash dieting to metabolic adaptation that can persist and complicate future weight management seriously. Weight-loss drugs can help some people, but they include side effects and need regular medical supervision. Therefore, doctors favour steady dietary changes, regular exercise and strength work as safer, sustainable paths forward.
Key Precautions to Follow During Cardio Training for Beginners
Cardio supports weight loss and heart health, but beginners must start wisely to avoid injury, burnout, or health risks. Following the right steps ensures safe, steady progress.
- Start Gradually: Begin with 10–15 minutes at low intensity and increase time and pace over weeks.
- Warm Up Properly – Spend 5–10 minutes warming up to raise heart rate and prepare muscles.
- Listen to Your Body – Stop immediately if you feel dizziness, chest pain, or unusual shortness of breath.
- Maintain Balance – Combine cardio with strength training to preserve muscle and improve long-term metabolism.
Combine cardio and strength to lose fat while protecting muscle and metabolic health long-term consistently. Seek medical advice before major changes and build habits that support lasting weight loss sustainably.
