Lose fat without any cardio: Top 5 fat loss tips

For some people cardio is the exercise equivalent of completing a tax return or spending hours watching paint dry. But sadly, it’s also a pretty effective way of burning through calories to lose fat. If you’d rather be putting ass to grass and squatting heavy as opposed to skipping along on a treadmill, then there are gym based ways to burn loads of that unwanted fat without cardio. Want to burn fat without even entering a gym? Luckily for you, this is also just about possible. Here’s the best ways to burn fat whilst avoiding cardio:

Lose fat without any cardio: Top 5 fat loss tips

#1 Diet

The most important and obvious thing you can do to lose fat without any cardio is change your diet. If you’re eating too many calories you’re not going to lose any fat. Period.

Whether you do any form of exercise or not, your diet needs to be absolutely nailed to burn through unwanted fat and try to retain as much muscle as possible. Even if you don’t do any exercise (you probably should, but it’s not our business) you can alter your diet so your body uses more fat than muscle as an energy source.

But’s lets be clear here, you’re going to have to be in a calorie deficit to lose anything at all. Let alone a noticeable amount of body fat.

This basically means you need to be burning off more calories than you are consuming. Pretty simple.

If you are hitting the gym though, remember you need to be fueling the repair and even growth of new muscle. Ensure your deficit contains lean protein, plenty of veg and other whole foods. In short, don’t eat any shit.

To really get the benefits and make sure you can resist snacking, we’d recommend looking at number #4 in this list.


Don’t freak out. But if you’re feeling adventurous and open minded, why not try a quick form of cardio to help with that fat burn.

You’re probably feeling grubby and cheated here, but HIIT (High Intensity Interval Training) is a form of cardio that can see a massive number of calories burned away in as little as 4 minutes.

You’ll only need to run this workout a couple of times a week too, saving you that 60 minute steady state slog you’ve come to hate.

HIIT doesn’t even require a gym. There are plenty of ways to get the heart racing and calories burning at home or outside. So don’t sweat it. Or sweat all over it, after you’ve done 10 minutes of 30 second all out sprints, bro

#3 Resistance training with full body exercises

Can you keep cardio to a minimum but build up that muscular and fat free physique? Well, getting involved with resistance training isn’t a bad option.

Taking to the weight room is a surefire way to burn away fat while keeping health and fitness levels up. The lifts that will get you the best results are the big 3; Squat, deadlift and bench press. 

These compound movements use multiple muscles (which is what makes them compound movements) and by doing so increase the amount of fat you burn in your session.

Try and keep your rest time to around 60 seconds between sets and hit 8-12 reps per set. This will not only increase calorie burn, but you’ll start to stimulate growth. Ultimately, the more muscle you have the greater amount of calories you’ll burn day to day.


NEAT stands for Non-Exercise Activity Thermogenesis. It’s basically any movement that isn’t part of your exercise program.

So, for example, someone who does the hoovering has a higher energy expenditure than someone who doesn’t.

Hoovering might sound boring as f*ck but it burns calories. And spending an hour walking to and from work, or doing a few chores in the evening can make all the difference if you are trying to lose fat.

NEAT works best if you are combining it with a solid diet, exercise program and fat burner supplement.

#5 Fat Burner

You’ve probably heard of fat burners over and over again while shopping for supplements on the internet. They’re hard to avoid.

The bad news is that most are just scam supplements that can result in unwanted side effects. They can result in failed and miserable attempts for people losing weight – if you don’t choose the right product.

So, why are we putting them on this list? Well not all fat burners are created equal. In fact, we’ve trialed some completely natural products that have given us a huge edge when it came to losing unwanted fat.

The trick is to purchase natural products and use them in combination with a good well rounded diet.

Fat burners that work can lead to a much higher calorie deficit through the day. With a regular dosing structure of ingredients like Green Tea, Green Coffee and Chromium you can ensure that your metabolism is boosted and your body is storing as little fat as possible from food.

Lose fat without any cardio conclcusion

Losing unwanted fat without cardio is completely possible and some of these methods will get you far better results than pounding on a treadmill for hours like a housebound Forrest Gump.

Using a combination of the right diet, NEAT and workouts (if you’re not a complete lazy ass) you can stimulat your fat burning straight away. If you want to take things up a notch, then we’ve got to recommend a natural fat burner.

No matter what option you are taking to burn fat without cardio, these supplements will work for you. Just remember to cut the shit from your diet.

Recommended Fat Burner: Instant Knockout

We’ve trialed a ton of fat burners over the years and time and time again we don’t find anything as effective as Instant Knockout. Not only has this helped us get in shape during a summer weight cut, but a couple of the team have used it as a fat burner for competition preparation.

It’s natural blend of fat-burning ingredients can jack up your metabolism whilst leaving you completely side effect free.

The proven effects of Instant Knockout are:

  • Increased Metabolism 
  • Suppressed Appetite 
  • Focused Clean Energy


Source: spotmebro.com

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