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10 Cardio Mistakes I Will Never Make Again After Losing 110 Pounds

Thomas DeLauer reveals how to maximize weight loss with cardio.

Thomas DeLauer

Are you doing lots of cardio but failing to lose weight? Thomas DeLauer (@ThomasDeLauerOfficial) is a YouTuber with over 3.68 million subscribers who share content about how to improve your life and who lost over 110 pounds by maintaining a healthy diet and exercising. In one of his viral videos, he reveals that he used to make a lot of cardio mistakes that prevented him from losing weight.


“When you're using cardio specifically for fat loss, there's different rules that you need to follow. Cardio is great for overall health benefits. Cardio is great when it comes down to longevity, but when you're looking at fat loss specifically, there's a few things you need to pay attention to,” he says, revealing “the most critical cardio fat loss mistakes that people make.”

The Zone Creep

The first mistake is something he calls the zone creep. “The zone creep is when you start doing cardio, but you start enjoying cardio so much that you slowly start increasing your intensity. Now, if you were training for performance, this would make sense. You want to improve your performance, and you want to be pushing it harder. But the zone creep is where you start creeping into zone four, sometimes even zone five,” he says, adding that for weight loss, you should try and stay in zone two cardio range, “which means that you can carry a conversation on with somebody while you're doing your cardio,” he says.

Not only is it “great for just sustainability with your cardio, but it also allows you to utilize fats as the fuel source during your cardio better. When you creep into zone three, you're utilizing carbohydrates and fat, so you're okay in that zone. But what happens with me is I get into running, and then I start wanting to push my times, and I start wanting to get faster, and I start wanting to do this, and it becomes a problem. Next thing I know, I'm looking at my Oura and my Whoop results, and I'm in zone four the whole time. This is great for performance but is not nearly as good for using fat as a percentage of your fuel. So try to keep your intensity down to a rating of perceived exertion of maybe six on a scale of one to 10. That way, you could carry on a conversation or do the sign test. If you're running, you could literally sing to yourself without getting out of breath. That's a good indicator,” DeLauer says.

Not Increasing Your Protein Intake

sport, fitness, healthy lifestyle, diet and people concept - close up of man with food rich in protein showing thumbs upShutterstock

The second mistake? Not increasing your protein more when you add cardio. “For example, you eat 200 grams of protein per day when you're resistance training, but then you add an hour of cardio in, you should be adding more protein in, and people don't typically factor that in,” he says.

“They think resistance training is all that triggers a demand for protein, but when you do cardio, you absolutely trigger a demand for protein. And arguably, it becomes even more important because with resistance training, you're trying to add muscle typically, or you're trying to get stronger with cardio. You need to add that protein to prevent the muscle from being wasted. So when you add cardio in, add more protein.” A general rule of thumb? “For every 30 minutes of cardio, add another 30 grams of protein,” he says.

Not Cross Training

The next one is not cross-training. “This is so important, especially for fat loss, and that's just the rule of efficiency. If I go out and I go for a run and I run for the next three weeks, I'm going to get really good at running, and what's going to happen is I'm going to develop efficiency,” he says.

That's the entire idea of training. But we're not just trying to train. We're trying to trigger adaptation. So, I always try to make sure that my cardio seems adequately difficult. If running becomes easy, then I switch to the bike. If the bike becomes easy, then I switch to the rower. If the rower becomes easy, then I switch to the skier. I'm always kind of rotating it up, and it's a really important thing to remember.”

RELATED:I Lost 70 Pounds, “Got Rid of Cellulite and Fat and Toned My Legs” with These 3 Simple Steps

Dehydration

Sunset, man and drinking water with earphones in countryside for fitness and exercise in summer. Mountain, athlete and bodybuilder in evening for wellness or rest with podcast or radio in Los AngelesShutterstock

Next up, not drinking enough water. “If you're training outside, one of the fastest ways that you're going to slow down your performance is becoming dehydrated. So whether that means you're hydrating before your workouts or hydrating after, I always recommend increasing your sodium levels. This is a really important thing, as you have more intracellular water and more onboard water for your activity. One of the reasons people get so sore is because they end up quite dehydrated, and they don't even realize it. So dehydration plays a critical role in delayed onset muscle soreness and our overall recovery,” he says.

Avoiding Upper Body Cardio

The next mistake is avoiding upper-body cardio. “Upper body cardio is one of the most powerful ways to get your heart rate up, especially if you're doing interval training. So, if you're doing steady-state cardio, doing arm-type work might be a little bit different. But if you're trying to opt for HIIT to get it done faster, doing upper body movements is a huge, huge cheat code,” he says.

“The reason is that you have more of what is called peripheral resistance. That means when the heart is pumping blood into the upper body, there is less overall ability to receive that blood than when the legs are pumping blood. You have big arteries in the legs. So when your heart's pumping, it can quickly drain blood into the legs. With the upper body, it has to fight resistance from the periphery. What that means is less activity gets your heart rate up more. So if you're trying to do interval training, doing something like the rower where you use a lot of arms or doing battle ropes where you use a lot of arm movement is a tremendous way to get the heart rate up super fast in 20, 30 seconds and then recover. It's totally missing out by not doing it. We always think of cardio as using our legs, jumping, running, biking, or whatever, and using our arms.”

Cardio Taking Away From Resistance Training

“This next one is one that people really mess up on a lot, and that is doing so much cardio that they start taking away from their resistance training,” he says.

“If we run or we bike so much to the point that we're sore, it's counterproductive because then we cannot do the resistance training as well. And resistance training is going to be the bigger driver for so much of our metabolism. So you're putting the cart before the horse here by trying to do more cardio to burn fat, but you're ultimately missing out on what's really going to allow you to burn fat long term. So make your cardio adjustments so that you're pushing it, but not so much that it’s detrimental to your actual resistance training.”

Overeating

Happy adult couple have fun together eating meat cooked on a spit in touristic restaurant. Man and woman enjoy time eating meal from same fork posing for a picture. Happiness relationship food conceptShutterstock

Next up, overeating, which is “really hard to manage unless you occasionally track food, which I don't recommend a lot of people do, because it becomes rather orthorexic and obsessive and it can cause a problem,” he says.

“Maybe doing it from time to time when you do cardio triggers a pretty serious ghrelin response. What that means is over the subsequent hours after doing cardio, you're a lot more hungry than you normally would be, and your hunger is going to be much more, much greater than the calories that you actually expended with your cardio workout. If I go out and I run and I burn 600 calories, I'm going to come back, and I'm probably ravenous for like three or four hours. It's way, way, way too easy for me to overeat more than 600 calories just by the sheer hunger episodes. So you have to be aware of that, and there's no way to override that other than just your prefrontal cortex and being able to manage, but just be very aware of it because just 'cause you added more cardio doesn't give you a license to eat whatever you want.”

RELATED:I’m 90+ and These 9 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Not Increasing Antioxidant Intake

Next up is one that “totally goes by the wayside,” and that is not increasing antioxidant intake. “When you resistance train, sure you cause stress to the body. We always think of it. We always think like, okay, I'm lifting weights. I'm tearing muscle fibers and rebuilding them a hundred percent. But when you're doing cardio, it's this constant burn that creates a lot of oxidative stress. There are a lot of published papers out there that demonstrate that high endurance work or heavy amounts of cardio increase the risk of upper respiratory and lower respiratory infections. This is no joke. This is a very real thing. People that are in serious training blocks are getting sick all the time because they beat themselves up.”

However if you are “upregulating your antioxidant intake” and consuming “a lot of fruits, a lot of veggies to get the antioxidants in,” you can help prevent that. “Don't be afraid of taking things like echinacea, vitamin E, like 300 to 600 milligrams of alpha lipoic acid on days that you do a lot of cardio to counteract it,” he says. “Even simple vitamin C, even things like ashwagandha, things like that, can help regulate these things. Those are all very powerful antioxidant tools,” he says. “But the bottom line is by increasing whole fruits and veggies, you're probably getting a good majority of it, but a lot of us don't pay attention to that.”

Mixing Cardio with Weight Training

Close-up of a Muscular Shirtless Man Lifting Heavy Barbell and Doing Military Press Bodybuilding Exercise in the Industrial Gym Building.Shutterstock

“Another big mistake and a caveat, especially a mistake for beginners, is mixing your cardio with your weight training,” he says. “When you are getting started, and your goal is fat loss, and you're not at a point in your body composition that you're happy, it's not exactly the most advantageous thing to do. And the simple reason is you're mixing energy systems. You're putting emphasis on your cardio for 30 seconds, but it's taking away from the emphasis on your resistance training for 30 seconds and vice versa,” he explains.

“So the emphasis on your resistance training is taking away from your cardio. You're not able to get into that comfortable zone where you're actually oxidizing fat as well. Even though your grandiose ultimate calorie burn is very high, you're putting yourself in a spot where you're really just squeaking out a little bit. It's almost like you're becoming a jack of all trades, master of none, and you're getting about 70% effectiveness in each category. So try separating. Have a very clear line of delineation between your resistance training and your cardio, at least until you become more experienced.”

RELATED:The One Superfood Worth Eating Every Day to Boost Metabolism, Top Nutritionist Reveals

Not Having Fun

This last one, “arguably the most important when it comes down to sustainability.” is having fun. “The best way that you can do cardio is by doing something that you don't realize you're doing cardio with. So what I mean by that is throwing a backpack on and going for a hike with a friend or going out and playing soccer or football or something, your cardio is going to be in that zone that you want it to be, and you're going to have fun, and it's not going to feel like work. The moment it becomes miserable, the moment it goes into a different region of your brain and it's categorized and filed into an area that you don't wanna tap into unless you need to, and you've created a terrible Pavlovian response with it,” he points out.

“I enjoy running. Running isn't a chore for me. That's why I choose to do it. If I choose to do other forms of cardio, it's not as fun. I like to hike. I like to throw a heavy backpack on. I like the grind of that, but I also like going with my family and throwing my daughter on my back and feeling a hike that way where it's a hard workout, but I'm enjoying time with my family and it doesn't feel like it. Trust me. That's going to be the secret sauce above all else.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Are you doing lots of cardio but failing to lose weight? Thomas DeLauer (@ThomasDeLauerOfficial) is a YouTuber with over 3.68 million subscribers who share content about how to improve your life and who lost over 110 pounds by maintaining a healthy diet and exercising. In one of his viral videos, he reveals that he used to make a lot of cardio mistakes that prevented him from losing weight.


“When you're using cardio specifically for fat loss, there's different rules that you need to follow. Cardio is great for overall health benefits. Cardio is great when it comes down to longevity, but when you're looking at fat loss specifically, there's a few things you need to pay attention to,” he says, revealing “the most critical cardio fat loss mistakes that people make.”

The Zone Creep

The first mistake is something he calls the zone creep. “The zone creep is when you start doing cardio, but you start enjoying cardio so much that you slowly start increasing your intensity. Now, if you were training for performance, this would make sense. You want to improve your performance, and you want to be pushing it harder. But the zone creep is where you start creeping into zone four, sometimes even zone five,” he says, adding that for weight loss, you should try and stay in zone two cardio range, “which means that you can carry a conversation on with somebody while you're doing your cardio,” he says.

Not only is it “great for just sustainability with your cardio, but it also allows you to utilize fats as the fuel source during your cardio better. When you creep into zone three, you're utilizing carbohydrates and fat, so you're okay in that zone. But what happens with me is I get into running, and then I start wanting to push my times, and I start wanting to get faster, and I start wanting to do this, and it becomes a problem. Next thing I know, I'm looking at my Oura and my Whoop results, and I'm in zone four the whole time. This is great for performance but is not nearly as good for using fat as a percentage of your fuel. So try to keep your intensity down to a rating of perceived exertion of maybe six on a scale of one to 10. That way, you could carry on a conversation or do the sign test. If you're running, you could literally sing to yourself without getting out of breath. That's a good indicator,” DeLauer says.

Not Increasing Your Protein Intake

sport, fitness, healthy lifestyle, diet and people concept - close up of man with food rich in protein showing thumbs upShutterstock

The second mistake? Not increasing your protein more when you add cardio. “For example, you eat 200 grams of protein per day when you're resistance training, but then you add an hour of cardio in, you should be adding more protein in, and people don't typically factor that in,” he says.

“They think resistance training is all that triggers a demand for protein, but when you do cardio, you absolutely trigger a demand for protein. And arguably, it becomes even more important because with resistance training, you're trying to add muscle typically, or you're trying to get stronger with cardio. You need to add that protein to prevent the muscle from being wasted. So when you add cardio in, add more protein.” A general rule of thumb? “For every 30 minutes of cardio, add another 30 grams of protein,” he says.

Not Cross Training

The next one is not cross-training. “This is so important, especially for fat loss, and that's just the rule of efficiency. If I go out and I go for a run and I run for the next three weeks, I'm going to get really good at running, and what's going to happen is I'm going to develop efficiency,” he says.

That's the entire idea of training. But we're not just trying to train. We're trying to trigger adaptation. So, I always try to make sure that my cardio seems adequately difficult. If running becomes easy, then I switch to the bike. If the bike becomes easy, then I switch to the rower. If the rower becomes easy, then I switch to the skier. I'm always kind of rotating it up, and it's a really important thing to remember.”

RELATED:I Lost 70 Pounds, “Got Rid of Cellulite and Fat and Toned My Legs” with These 3 Simple Steps

Dehydration

Sunset, man and drinking water with earphones in countryside for fitness and exercise in summer. Mountain, athlete and bodybuilder in evening for wellness or rest with podcast or radio in Los AngelesShutterstock

Next up, not drinking enough water. “If you're training outside, one of the fastest ways that you're going to slow down your performance is becoming dehydrated. So whether that means you're hydrating before your workouts or hydrating after, I always recommend increasing your sodium levels. This is a really important thing, as you have more intracellular water and more onboard water for your activity. One of the reasons people get so sore is because they end up quite dehydrated, and they don't even realize it. So dehydration plays a critical role in delayed onset muscle soreness and our overall recovery,” he says.

Avoiding Upper Body Cardio

The next mistake is avoiding upper-body cardio. “Upper body cardio is one of the most powerful ways to get your heart rate up, especially if you're doing interval training. So, if you're doing steady-state cardio, doing arm-type work might be a little bit different. But if you're trying to opt for HIIT to get it done faster, doing upper body movements is a huge, huge cheat code,” he says.

“The reason is that you have more of what is called peripheral resistance. That means when the heart is pumping blood into the upper body, there is less overall ability to receive that blood than when the legs are pumping blood. You have big arteries in the legs. So when your heart's pumping, it can quickly drain blood into the legs. With the upper body, it has to fight resistance from the periphery. What that means is less activity gets your heart rate up more. So if you're trying to do interval training, doing something like the rower where you use a lot of arms or doing battle ropes where you use a lot of arm movement is a tremendous way to get the heart rate up super fast in 20, 30 seconds and then recover. It's totally missing out by not doing it. We always think of cardio as using our legs, jumping, running, biking, or whatever, and using our arms.”

Cardio Taking Away From Resistance Training

“This next one is one that people really mess up on a lot, and that is doing so much cardio that they start taking away from their resistance training,” he says.

“If we run or we bike so much to the point that we're sore, it's counterproductive because then we cannot do the resistance training as well. And resistance training is going to be the bigger driver for so much of our metabolism. So you're putting the cart before the horse here by trying to do more cardio to burn fat, but you're ultimately missing out on what's really going to allow you to burn fat long term. So make your cardio adjustments so that you're pushing it, but not so much that it’s detrimental to your actual resistance training.”

Overeating

Happy adult couple have fun together eating meat cooked on a spit in touristic restaurant. Man and woman enjoy time eating meal from same fork posing for a picture. Happiness relationship food conceptShutterstock

Next up, overeating, which is “really hard to manage unless you occasionally track food, which I don't recommend a lot of people do, because it becomes rather orthorexic and obsessive and it can cause a problem,” he says.

“Maybe doing it from time to time when you do cardio triggers a pretty serious ghrelin response. What that means is over the subsequent hours after doing cardio, you're a lot more hungry than you normally would be, and your hunger is going to be much more, much greater than the calories that you actually expended with your cardio workout. If I go out and I run and I burn 600 calories, I'm going to come back, and I'm probably ravenous for like three or four hours. It's way, way, way too easy for me to overeat more than 600 calories just by the sheer hunger episodes. So you have to be aware of that, and there's no way to override that other than just your prefrontal cortex and being able to manage, but just be very aware of it because just 'cause you added more cardio doesn't give you a license to eat whatever you want.”

RELATED:I’m 90+ and These 9 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Not Increasing Antioxidant Intake

Next up is one that “totally goes by the wayside,” and that is not increasing antioxidant intake. “When you resistance train, sure you cause stress to the body. We always think of it. We always think like, okay, I'm lifting weights. I'm tearing muscle fibers and rebuilding them a hundred percent. But when you're doing cardio, it's this constant burn that creates a lot of oxidative stress. There are a lot of published papers out there that demonstrate that high endurance work or heavy amounts of cardio increase the risk of upper respiratory and lower respiratory infections. This is no joke. This is a very real thing. People that are in serious training blocks are getting sick all the time because they beat themselves up.”

However if you are “upregulating your antioxidant intake” and consuming “a lot of fruits, a lot of veggies to get the antioxidants in,” you can help prevent that. “Don't be afraid of taking things like echinacea, vitamin E, like 300 to 600 milligrams of alpha lipoic acid on days that you do a lot of cardio to counteract it,” he says. “Even simple vitamin C, even things like ashwagandha, things like that, can help regulate these things. Those are all very powerful antioxidant tools,” he says. “But the bottom line is by increasing whole fruits and veggies, you're probably getting a good majority of it, but a lot of us don't pay attention to that.”

Mixing Cardio with Weight Training

Close-up of a Muscular Shirtless Man Lifting Heavy Barbell and Doing Military Press Bodybuilding Exercise in the Industrial Gym Building.Shutterstock

“Another big mistake and a caveat, especially a mistake for beginners, is mixing your cardio with your weight training,” he says. “When you are getting started, and your goal is fat loss, and you're not at a point in your body composition that you're happy, it's not exactly the most advantageous thing to do. And the simple reason is you're mixing energy systems. You're putting emphasis on your cardio for 30 seconds, but it's taking away from the emphasis on your resistance training for 30 seconds and vice versa,” he explains.

“So the emphasis on your resistance training is taking away from your cardio. You're not able to get into that comfortable zone where you're actually oxidizing fat as well. Even though your grandiose ultimate calorie burn is very high, you're putting yourself in a spot where you're really just squeaking out a little bit. It's almost like you're becoming a jack of all trades, master of none, and you're getting about 70% effectiveness in each category. So try separating. Have a very clear line of delineation between your resistance training and your cardio, at least until you become more experienced.”

RELATED:The One Superfood Worth Eating Every Day to Boost Metabolism, Top Nutritionist Reveals

Not Having Fun

This last one, “arguably the most important when it comes down to sustainability.” is having fun. “The best way that you can do cardio is by doing something that you don't realize you're doing cardio with. So what I mean by that is throwing a backpack on and going for a hike with a friend or going out and playing soccer or football or something, your cardio is going to be in that zone that you want it to be, and you're going to have fun, and it's not going to feel like work. The moment it becomes miserable, the moment it goes into a different region of your brain and it's categorized and filed into an area that you don't wanna tap into unless you need to, and you've created a terrible Pavlovian response with it,” he points out.

“I enjoy running. Running isn't a chore for me. That's why I choose to do it. If I choose to do other forms of cardio, it's not as fun. I like to hike. I like to throw a heavy backpack on. I like the grind of that, but I also like going with my family and throwing my daughter on my back and feeling a hike that way where it's a hard workout, but I'm enjoying time with my family and it doesn't feel like it. Trust me. That's going to be the secret sauce above all else.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos – viewed over 8 million times, Kiki reveals the biggest weight loss mistake she made on her journey – and also what ultimately led to her weight loss success.


She Says Doing High Intensity Workouts Were a “Huge Mistake”

@kikivirk

The plan that helped me shed 60lbs 💪🏽 #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout

“I was so motivated to lose weight and I wanted to see results fast, but I didn't do my research and I jumped straight in, literally into a high intensity, 90 day workout plan. Huge mistake,” Kiki says in the video.

After 45 Days She Hadn’t Lost Weight

kikivirk2kikivirk/TikTok

After a month-and-a-half, she didn't feel like she'd lost any weight. “I was overdoing it. The long, painful HIIT workouts were actually doing my body no good. They were causing it too much stress and loads of other problems,” she says.

Related: 5 Pilates Exercises for a Flat Stomach in 14 Days

She Had “Weight Plateaus” and “Felt So Hungry and Fatigued”

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

In another video, she specified that she was doing “high intensity cardio” five times a week in hopes it “would burn fat fast and give me my dream body,” she explained. “But instead, I had weight plateaus and felt so hungry and fatigued.

Her Fat Began to “Melt Off” When She Started Strength Training

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“Literally, as soon as I started strength training and less cardio, the fat began to melt off, and the lean muscle mass I gained gave me the tone look I'd always wanted,” she continued.

Her Program: LISS, Walking, Strength and Resistance Training, and a Short HIIT Workout

Running shoes - woman tying shoe laces. Closeup of female sport fitness runner getting ready for jogging outdoors on waterfront in late summer or fallShutterstock

Her program starts with doing 45 to 60 minutes of LISS cardio four times a week. She also walks 7 to 12,000 steps every day, does strength and resistance training three times a week, and a 15-minute HIIT workout once a week.

Related: Patrick Mahomes' "Natural Dad Bod" Has Everyone Talking. Here's How to Ditch It, According to Expert

An Expert Weighs In

Kendra_Gamblehitfitnesstraining/Instagram

“What she says is definitely spot on,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. “Intense cardio and intense HIIT more than twice a week will do the body more harm than good and is not the way to lose fat and get that toned look.” Instead, she agrees that “increasing your everyday steps is more of the most important and beginner things you can do to start losing fat along with getting your diet right.” Unfortunately, “fat loss is not an immediate thing and will take time and dedication but she explains it all perfectly.”

💪🔥Body Booster: If you are a beginner trying to lose weight, starting by increasing your steps and modifying your diet instead of going overboard with higher intensity workouts.

FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Losing weight when you have PCOS is no joke—something TikTok influencer Kiki (@kikivirk) knows all too well. Kiki says she was motivated to lose weight and see results fast, but she went about the process before doing her research. So what exactly happened? The workout regimen she jumped into not only didn’t lead to any fat loss but was causing her massive stress. Here’s what happened, and what Kiki did to actually lose the weight in a PCOS-friendly way.


Too Intense, Too Much

@kikivirk

The plan that helped me shed 60lbs 💪🏽 #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout

Kiki says she jumped into a 90-day HIIT workout regimen without doing any research, and found the entire process far too harsh for her body. “Those long painful HIIT workouts were actually doing my body no good,” she says. “They were causing too much stress and loads of other problems.”

Low Impact Workouts

Competitive swimmer racing in poolShutterstock

Kiki switched to a lower-impact workout routine using weights, swimming, and more gentle cardio to get fit and lose 60 pounds. “I switched to this workout structure and built up lean muscle and burned fat,” she says. “And it didn’t feel like an uphill struggle.”

Related: I’m a Health Coach and This is My Easy Meal Plan for the Whole Week

Dangers of Overtraining

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

Overtraining can completely undermine your fitness goals—so learn to listen to your body and get adequate rest. “Exercise is one of the best things you can do for your health but there are limits on how much exercise you should be doing,” says LIFT Society Co-Founder David Schenk. “Too much exercise can actually kill your gains in the gym. Over exercising will leave you in a continued state of fatigue, soreness, inflammation, chronic injuries and sickness. In order to avoid this make sure to program rest days into your weekly routine and listen to your body.”

PCOS and Exercise

Doctor with Uterus and Ovaries anatomy model. Ovarian and Cervical cancer, Cervix disorder, Endometriosis, Hysterectomy, Uterine fibroids, Reproductive system, Pregnancy and health conceptShutterstock

Kiki has PCOS, which makes it even more important to do exercises that help combat weight gain associated with the condition. “When women with PCOS are on their menstrual cycle, the intensity and/or durations of the workouts may need to be adjusted as well as the types of clothes worn if you are experiencing intense cramping,” says Brooklyn-based Tonal coach Tanysha Renee. “Some of the key ways to stay consistent when dealing with PCOS are to prioritize your sleep, your hydration, listen to your body, and modify the intensity of your workouts if you must.”

Related: 5 Female Fitness Gurus Who Prove That Lifting Weights Doesn’t Make You “Big”

Walking Workouts

Young sportive woman getting ready to start running workout - Athlete running outdoors at sunset - Attractive girl making sport to lose weight and stay fitShutterstock

It’s no wonder Kiki’s weight came off when she switched to lower-stress workouts: Exercises such as walking are some of the best for women with PCOS as they help keep cortisol levels down. “There are so many fancy exercise machines, fitness gadgets and complex ways to exercise that it can be all too easy to forget about the oldest and most simplistic way to exercise: walking,” Schenk says. “The benefits of walking everyday go beyond just burning calories and fat and include boosting your mood, helping to digest your food better, connecting with nature, overcoming anxiety and depression and being social. The bottom line is that walking everyday is the simplest, cheapest and easiest way to start improving your health and wellness today.”

💪🔥Body Booster: Ease into new workout routines slowly and listen to your body. Harder is not always better!

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you walking to lose weight but can’t seem to drop pounds? Jenn Clayton is a Certified Weight Loss and Nutrition Coach and social media influencer “who has lost and maintained a 140-pound weight loss,” she says in a recent clip. “Did you know that walking is the best form of exercise for weight loss? Hands down, but there are some mistakes that you can make if you're walking for weight loss. So we're going to talk about that today.”


Mistake 1: Not Walking Enough

“Number one is not walking enough,” Jenn says in her post, noting that walking “is the number one exercise for weight loss.” However, “if you're only taking a leisurely stroll a couple days a week, you're not really going to reap the rewards of walking. It is something that you need to be doing consistently to see the progress.” It’s recommended to aim for about 150 minutes of moderate-intensity exercise weekly.

“That means walking at a brisk pace for 150 minutes per week,” she says. “Now, if you're someone who does some intense exercise or intense walking, maybe it's power walking, lots of heels, lots of building up your endurance, lots of sweating out of breath when you're walking, it's recommended to do about 75 minutes or more per week,” she continues. “Again, taking a leisurely stroll a couple of times a week isn't going to deliver the same results, not only for your weight loss but for your health. Your cardiovascular system is moving your body 150 minutes per week.”

Mistake 2: Not Increasing the Intensity of Your Walk

Number two, “not increasing the intensity of your walk,” says Jenn. “We can fall into the trap of just walking the same route every day,” she says. “Our body gets used to the intensity, used to the exercise, and then we're not going to get the same rewards and benefits out of it as if we changed it up a little bit.” She goes on to reveal some things you can do to change the intensity, “especially if the area that you have to walk is the area that you have to walk,” she says.

“Number one, toss on a weighted vest or backpack or even walk with a pair of light dumbbells. Rucking is a great way to switch things up. Switch up your terrain. Hills, trails, and rough surfaces all make a difference. Pick up your pace to a brisk walk to elevate your heart rate and boost your calorie burn. Try interval walking, which involves alternating between fast and slower paces. Or challenge yourself by varying your speed and incorporating inclines. Now, if you're walking on a treadmill or a walking pad, this is easy. You can easily increase the intensity, but if you're someone like me that lives in a warm climate and you wanna walk outside, these are some things that you can try to change up the intensity.”

RELATED:I Lost 30 Pounds and Kept It Off and Here are 13 Habits That Changed My Life

Mistake 3: Skipping Warm Up and Cool Down

Another big mistake is skipping your warmup and cool down. “It is so important to warm up and to cool down. After all, exercise walking included, it can lead to injuries. It can actually hinder your overall progress,” she says. She recommends a five to 10-minute warmup and some.

“Get your legs geared and ready for your walk. And then, after your walk, do about a five-minute cooldown. Again, some stretching, stretching out those leg muscles, stretching out the upper body after your walk. Just make sure you're incorporating that warmup and cool down. It's really essential for injury prevention as well as truly reaping the biggest reward out of that walk,” she says.

Mistake 4: Neglecting Nutrition

Number four “is huge,” she says, “and that's neglecting nutrition. You can't out-exercise a bad diet. Nutrition is 80 to 90% of weight loss. You can walk all day long, 24 hours a day, seven days a week, and if your nutrition isn't on point, you're not going to see those weight loss results.” She recommends avoiding a lot of high-calorie, sugary, highly processed foods.

“Now, this doesn't mean that you can never eat these, but 80 to 90% of your diet should be whole real food. And then 10 to 20% of those fun foods stay in a calorie deficit. If you're trying to lose weight, focus on protein with every meal and eat enough fiber every day. These are all things that are essential to reach your weight loss goals. And like I said, all the walking in the world isn't going to outexercise a bad diet. So get your nutrition in check and keep it in check, and then walk in addition to that, to really maximize fat loss.”

RELATED:14 Walking Mistakes Sabotaging Your Weight Loss That Experts Urge You to Stop

Mistake 5: Forgetting to Hydrate

Mistake number five: forgetting to hydrate. “Hydration is so important. I don't care if you're taking a 10-minute walk. You still need to hydrate. The warmer the climate, the warmer the weather, the more intense your walk is, the more hydration you need. And I'm not talking about Diet Coke, I'm talking about water.”

She also recommends adding electrolytes to your water “to help with recovery and hydration,” she says. “Drink water before, during, and after all of your walks.”

Mistake 6: Wearing the Wrong Shoes

Number six, another “big mistake,” is walking in the wrong shoes. “The shoes that you wear for different workouts, such as walking, HIIT workouts, running, and strength training, really play a big part, and there are specific shoes designed for specific activities,” she points out. She recommends buying shoes designed for walking.

“This is going to help with shock absorption, support, and stability and will help reduce your risk of foot injury and pain. You want a pair that fits well, is comfortable, and that your toes aren't smashed in the front of and that isn't too big for you.”

Mistake 7: Not Including Strength Training

Mistake number seven: not including strength training in your workout routine. While walking is the best exercise for weight loss, “you need to be strength training as well,” Jenn says.

“You need to maintain lean muscle while you're losing fat. You also need to build lean muscle. We lose a percentage of our lean muscle every year that we age after 30. So, it's important to strength train regularly to combat that loss. Strength training builds lean muscle boosts your metabolism, and we're all looking for a metabolism boost. When we strength train, our body continues to burn calories, boosting our metabolism throughout the entire day. So pairing strength training with walking triple threat squats, lunges, pushups, lightweights, and again, taking those handheld dumbbells with you on your walk, maybe a one or three or five-pound dumbbell and just trucking along on your walk, is going to increase your calorie burn leading to more weight loss.”

RELATED: Trish Koeslag Pops the Lid on 2 “Dieting Myths” That Kept Her From Losing 15 Pounds

Mistake 8: Not Allowing for Recovery Between Workouts

Number eight is not allowing for recovery between workouts. “I used to work out six days a week on rest days. Now I work out five days a week with two rest days,” she says.

“Let me just tell you that all of the magic happens on the rest day. Your body needs time to recover. It can lead to fatigue over training and even injury. Listen to your body. If you're sore, if you're tired, if you're fatigued, if your muscles hurt, take a rest day. Like I said, that's when everything happens. Rest days are meant for your body to recuperate. It's also meant to rebuild and grow the muscles that you broke down during your exercise. That is where we, again, see the magic. That's where it happens is on those rest days.”

Mistake 9: Not Being Consistent

Number nine is not being consistent with your exercise regimen. “Consistency is key. Whether it's consistency with nutrition, tracking your food, moving your body, being consistent is what's going to lead to results,” Jenn says.

“Taking a leisurely stroll a couple days a week isn't going to get you to your goal. You need to have a set, workout, walking routine in place,” she continues. “You're not going to see fat loss, weight loss, muscle building, or any of that without a consistent routine. If you know me, if you follow me again on my weight loss channel, you know that I'm very, very consistent with my exercise. I do HIIT training boot camp three days a week, and I strength train and walk the other two days a week. I hike, I do 5Ks. I'm consistently moving my body, and consistency leads to results. And guess what? Results lead to motivation to keep going.”

RELATED:7 Surprising Truths About Male Baldness I Discovered After Shaving My Head

10. Not Switching Up Your Walking Routine

Number 10 is not switching up your walking route. “We gotta change things up. Our body gets used to things,” she says. “Drive to a local park, take a hike, go to the downtown area and walk around, find different routes in different terrains. This is going to challenge your body and produce more results. This will keep you engaged and also work those other muscle groups, which is very, very important to losing and maintaining any weight loss.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to lose weight? Make this year your weight loss success story by avoiding some diet and fitness strategies that may be backfiring. Tameika Gentles is a fitness coach and weight loss warrior who dropped a whopping 100 pounds sustainably. In a new post, she reveals a few of the things she avoided doing that enabled her to lose a lot of weight. “5 controversial things I DO NOT recommend if you’re trying to lose 50 pounds or more (and I’ve lost 100 lbs…),” she writes across the Instagram video.


She’s Lost 100 Pounds and Kept It Off After Failing Over and Over Again

“I’ve been there—tried it all and failed HARD. But after losing 100 lbs and keeping it off, here’s what I’ve learned,” she continues in the post. “And what I’m sharing isn’t about what’s good or bad—it’s about what’s NOT necessary for long-term success.”

You “Don’t Need to Do” These 5 Things to Lose Weight

“No shame to those who choose these methods—do what works for YOU! This message is for the people who feel like they have to follow these trends to succeed. I’m here to tell you: you don’t. If you’re kicking off your weight loss journey in 2025, here are five things you don’t need to do,” she says.

RELATED: Nutritionist Lost 80 Pounds With These 5 Daily Habits

1. Fasting

Fasting is the first thing you don’t need to do in order to lose weight. “Fasting can work for some, but it’s not a must for results. Skipping meals often leads to overeating later, slows your metabolism, and can mess with your hormones. Sustainable weight loss is about finding balance, not extremes,” she writes.

2. Low Carb Diet

The second thing you don’t need to do? Go on low-carb diets. “Cutting carbs might lead to quick results, but is it realistic for life? Carbs fuel your body and mind—they’re not the enemy. You don’t need to cut out entire food groups to see progress,” she says.

3. Excessive Exercise

The third thing you don’t need to do? Excessive exercise. “More isn’t always better. It’s about consistency. 30 minutes of daily movement for a year beats an intense 3-week overhaul that leads to burnout and months of inactivity,” she writes.

RELATED: This Coach Lost 110 Pounds by Walking More and These 4 Simple Changes

4. Detoxes

Number four? Detoxes. “Save your money. Your liver and kidneys are built-in detox powerhouses. Most detoxes are unnecessary (and some are even harmful). Focus on real, nourishing food instead,” she says.

5. Weight Loss Pills/Supplements

Weight loss pills and supplements are also not needed. “They’re often unregulated, unsustainable, and don’t address the behaviors that lead to lasting change. I lost 100 lbs without them, and my clients succeed without them, too. You don’t need them,” she says.

RELATED: Top Nutrition MD Reveals 5 Signs You're Eating Too Much Protein

Instead, Focus on Balance, Consistency, and What Works for You

“The key to sustainable weight loss isn’t doing what’s trendy—it’s finding what works for YOU. Starting your 2025 journey? Remember, you don’t need to follow extreme trends to see real, lasting progress. Focus on balance, consistency, and what fits your life,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nikkiey Stott
Copyright nikkieystott/Instagram

Don’t let your age be the excuse you use for not being in shape. You can be strong and fit in at any age, says one expert. Nikkiey Stott, BSN, Fitness Coach and co-founder of Warrior Babe, helps “women manage macros, build muscles, & boost confidence.” In a new post, she reveals the top five exercises you should do if you are over 40 that offer the most bang for your buck. “Do these 5 power moves if you’re over 40,” she writes. “Want to stay strong, fit, and functional at 40, 50, or even 60+? Save these 5 moves to your weekly workouts.”

Squats

The first power move she recommends is a butt-buster: Squats. “Build lower body strength and protect your joints,” she says about the glute and leg exercises, which she also demonstrates in the video.

Pushups

Another effective exercise that offers full-body benefits? Pushups. “Strengthen your chest, shoulders, and arms while improving core stability,” she says.

Deadlifts

Next on her power moves list? Deadlifts. “The ultimate move for a strong back, glutes, and hamstrings,” she says about the exercise, which requires weights.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Standing Shoulder Press

Grab a pair of free weights or a bar and do a standing shoulder press, she suggests. “Keep your shoulders strong and mobile as you age,” she says.

Lat Pulldowns or Dumbbell Rows

Lastly, choose from two exercises, lat pulldowns or dumbbell rows. “Boost upper back strength and posture,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

10,000 Steps Per Day

In another post, she also recommends walking “10,000 steps per day,” which she says equals “70 marathons per year.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Strength Training

And, of course, she also recommends investing time in strength training. “Committing to 3 workouts a week = 156 workouts a year,” she adds. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills
And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Trish Cheatham this.phoenix.rising
Copyright this.phoenix.rising/Instagram

Are you struggling to lose weight in your 50s? Make some simple changes to your routine. Trish Cheatham, CEO of Think Tank and White Buffalo Film Studios, is a 52-year-old on a fitness journey. On her This Phoenix Rising social media page, she shares about her weight loss journey after losing 90 pounds “naturally.” In a new post, she reveals her dramatic before-and-after transformation photo and shares the top 7 habits responsible for her weight loss.

She Says That Many People Feel Like They Are “Falling Apart” in Their 50s

“Every day I see a new post on social media from a friend about a health ailment. Now that we are nearing our 50s, it seems like everyone is falling apart. It frustrates me because I see how helpless they feel and they just accept that this is life and part of aging,” Trish writes.

“I try and educate them on the facts: that you can change your health through proper diet, nutrition and exercise - but it often falls on deaf ears. I’m met with a lot of resistance. People don’t want to change their ways, they are comfortable in what they know.”

She Has Watched Lots of People Succumb to Health Conditions

“I’ve watched as many of my friends suffer through health conditions, some have even succumbed to them. Others will temporarily get healthy only to fall back into bad habits - because, let’s face it, being bad is sometimes fun. (Am I right?)” she writes.

She Reversed It, and You Can Too

“Listen, I’ve been there. I’ve not heeded the small wakeup calls before - it took a big one for me to go WHOA and stop my bad behavior. But, now that I’m on the other side, I just wish I could scream from the rooftops, ‘YOU CAN REVERSE THIS! YOU CAN FEEL BETTER! YOU CAN HAVE A BETTER LIFE’” she says.

The Roadmap Is “Really Simple and Easy”

“Okay, so maybe that’s what I’m trying to do here…Some days I feel like I’m hitting my head against the wall. I share and share and still people aren’t ready to change. They have to make that decision themselves - there’s no amount of convincing I can do to make that happen. However, for those ready, the roadmap is really simple and easy,” she continues.

1. Find a Functional MD and Good Bloodwork Done

The first thing she recommends doing is consulting an expert. “Find a Functional MD and get your bloodwork, hormones, gut health and overall health in order,” she writes.

2. Start Eating Healthy

The next thing to do is to work on your diet. “Start eating healthy. Cut out the processed food and junk. Stop going out to eat, especially fast food,” she says.

3. Quit Drinking

Also, she recommends not drinking alcohol. “Dump the alcohol. All of it. Now. Drink water and lots of it,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

4. Exercise

She also recommends exercising. “Move your body. Every. Single. Day. Get steps in and stay active,” she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

5. Lift Weights

Strength training is also key. “Lift weights - and heavy ones. And make sure you are lifting heavier ones each and every day,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

6. Get Enough Sleep

“Prioritize sleep and make sure you get 7-8 hours a day,” she continues. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

7. Reduce Stress

Her last tip. “Do your best to reduce stress in your life (trust me, I know how tough this one is!)” she says. “Life is precious and living our best life in the most amazing gift we can give to ourselves and those we love most.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

get.healthy.with.stefanie
Copyright get.healthy.with.stefanie/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight but aren’t getting the results you want? You could be making easy-to-change mistakes in your morning routine, claims an expert. Stefanie is a weight loss warrior who has dropped 33 pounds and helps others do the same. In a new social media post, she reveals morning habits that will prevent you from achieving your goals. “Here are five things you should avoid in the morning if you want to lose weight,” she writes.

Don’t Skip Breakfast

Happy couple having tasty breakfast in cafeShutterstock

While some claim intermittent fasting is the key to losing weight, Stefanie disagrees. She believes that skipping breakfast is a big mistake. “A healthy breakfast stimulates the metabolism and helps to avoid cravings throughout the day,” she writes.

Don’t Drink Too Little Water

Woman drinking water in summer sunlightShutterstock

“Too little water to drink” is a significant mistake if you are trying to lose weight, says Stefanie. “Hydration is crucial for metabolism. Start the day with a glass of water to get your body going,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Don’t Eat High-Sugar Foods

Set of bakery pastries on wooden tableShutterstock

“Eating high-sugar foods,” first thing in the morning is a sure-fire way to derail your diet. “Avoid sugary cereals or pastries in the morning, as they quickly increase and drop blood sugar levels, which leads to cravings,” she says.

Don’t Be Sedentary

Young fitness woman running at morning tropical forest trailShutterstock

Another mistake in the morning that many people make is that they “Do not move,” she says. “Morning exercise, be it a short walk or light stretching, can boost the metabolism and prepare the body for the day.”

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Don’t Drink Too Much Coffee

hands holding hot cup of coffee or tea in morning sunlight

Shutterstock

Coffee may give you energy to start the day, but don’t overdo it, warns Stefanie. “Drink too much coffee,” is her fifth and final morning mistake. “Coffee in moderation is okay, but too much caffeine can suppress the appetite and later lead to eating. Try to even out the coffee with enough water,” she suggests. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.