5 Reasons Aerobics Suck For Fat Loss

Exercise, Rant, Weight Loss Add comments

A lot of people ask me why I say aerobic exercise sucks when it comes to losing fat.

Simple – I say it because I’ve seen it time and time again in my clients.

aerobicss suck tie

One lady came to me after she had faithfully jogged 6 days a week for a year.  When she started, she did a half an hour a day and quickly lost five pounds.  Then the weight came back.

She upped it to an hour a day.  This time she went down 8 pounds in 2 weeks, but had gained 7 of them back by the end of the month.

By the end of the year she was doing an hour on the treadmill and an hour on the elliptical every day PLUS pilates classes 3 times a week.  Fifteen hours of exercise a week.  For most of a year.  And she only lost a total of 7 pounds.

Now, I’m not faulting her effort.  Far from it!  That’s a heck of a lot of really hard work!

The thing is, she wasn’t that big to start with.  So she plateaued quickly.  Someone a little larger at the beginning might have lost 15 pounds but then reached a point where she wasn’t seeing any results from her efforts.


And THAT is one of the big problems with aerobic training for fat loss.   It doesn’t get you to the body you want!  (Other problems are orthopedic damage, monotony of sessions, body shape stays the same as weight goes down, and more)

Here are the simple basics of how incorrect exercise programming – focusing on aerobics – can actually REDUCE your metabolism and make it HARDER to lose fat.

Here are 5 Reasons Aerobics Suck For Fat Loss:

Loss of Lean, Toned Muscle

Your lean muscles burn a LOT of fat.  Losing muscle as a result of too much aerobic work means you’ll burn fewer calories.

skinny runner aerobics

Total Weight Loss

The less you weigh, the fewer calories it takes to move your body.  Simple physics.

Exercise Economy

As you become more skilled at performing repetitive exercises, like pedaling a bicycle, you become more efficient and burn fewer calories.

Stimulus Adaptation

Your body changes and becomes used to the workload (remember the woman who jogged an hour then jumped on the elliptical?).  As it adapts you will burn fewer calories.

Improved Fitness

Because of everything above, you won’t burn nearly as many calories going about your daily routine.  You’ll actually burn fewer calories when you’re resting.


The good news is that all of this can EASILY be avoided by following a sound training program.

You can maintain and even toned up your muscles with resistance training.  (At Fit Body Bootcamp we use your own body as resistance, so you won’t bulk up, but will tone instead)

fit body bootcamp logo for aerobics blog

You can prevent an adaptation to the stimulus by changing exercises, sets, reps, rest, and loading.  Planned variation and progressions are the keys to prevent going stale.  Plus, it makes it a lot more fun!

See, my Unstoppable Fitness Formula focuses on raising your METABOLISM so that you burn calories all freakin’ day!

No matter whether you train with me or on your own, you need to train in ways that maximize your metabolism, to turn your body into a fat-incinerating furnace.  Now get after it!

jennifer garner sunset toned muscles

3 Responses to “5 Reasons Aerobics Suck For Fat Loss”

  1. Daniel Munday Says:

    You are spot on here Luke.
    I wish I had’ve known this when I started in the industry 9 years ago – it would’ve made me a lot more successful a lot earlier.

    Once I opened my eyes to the truth about aerobic training my success went through the roof. Coincidence? I think not.

  2. Deirdre Says:

    I used to run because I didn’t know any better. You are so right. My weight went down but my body shape didn’t shape up! So I was just a smaller version of a body shape I didn’t like.

    Then weight would come back and I would have to up my time/distance. (Which I couldn’t because my lunch hour was still an hour.)

    Plus my knees used slip and ache. Since I have been working out with you, they are stronger and I haven’t had any of those old knee problems! Thank you again. You are a guru at this stuff!!

  3. Luke Says:

    Daniel – Thanks, bro! Guys like us had to learn how to get people in shape in only 3 hours a week, and aerobic training sure doesn’t do that!

    Deirdre – You are a rockstar. Your before and after pictures are amazing!

    Thanks gang,

    ~ Luke Wold