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By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com
Date: 18/11/25
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Aashay, a Certified Personal Trainer, explains that even today many people are confused about how much running or cardio they actually need for weight loss. The surprising truth is that long-term excessive running often leads to muscle loss, not fat loss, which slows your metabolism and makes weight loss even harder.
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Running is great for cardiovascular health, but too much of it can backfire for fat loss. When you run excessively, your body breaks down muscle tissue for energy, reducing your strength and metabolic rate. This makes long-term weight loss more difficult and inefficient.
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When your cardio is too intense or too long, the body enters a catabolic state where muscle tissue is broken down. Losing good muscle dramatically slows your metabolism, meaning you burn fewer calories throughout the day. This is why many runners struggle to see visible fat-loss results.
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Muscle plays a key role in calorie burning. The more lean muscle you have, the easier it becomes to lose fat. Excessive running reduces muscle quality, makes you weaker, and lowers your daily energy expenditure. Over time, this stalls your fat-loss progress completely.
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Aashay emphasizes that weight and fat loss depend far more on nutrition than on hours of running. Eating balanced meals with controlled calories, protein, and whole foods is scientifically more effective. Without proper nutrition, no amount of running will give lasting fat-loss results.
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Instead of long, exhausting runs, the CPT recommends low-paced incline treadmill walking for 30 to 50 minutes. This method burns calories efficiently, protects muscle mass, and puts less stress on your joints. It is ideal for both beginners and experienced trainees.
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Walking on an incline activates more muscles in your legs and glutes without pushing your body into a muscle-loss zone. It increases your heart rate just enough to burn fat while keeping your muscles safe. This makes it one of the best long-term approaches for weight loss.
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To avoid muscle loss, pair light cardio with strength training. Lifting weights helps you build lean muscle, improves metabolism, and supports healthy fat loss. This combination is more efficient and sustainable compared to long-distance running alone.
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Weight and fat loss are sensitive and complex topics. Everyone’s body is different, and what works for one person may not work for another. That’s why you should get guidance from certified trainers and qualified nutritionists who can understand your needs and design the right program.
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If your goal is long-term fat loss without losing muscle, avoid excessive running and focus on balanced nutrition, strength training, and controlled cardio. Working with professionals like CPTs and nutritionists ensures you lose weight safely while protecting your health and strength.
Freepik
By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com
Date: 18/11/25