Many men make mistakes with cardio, either avoiding it entirely or overdoing it, leading to muscle loss alongside fat. The key is a calorie deficit, but the method matters for muscle retention.
Studies indicate 150 to 300 minutes of moderate-intensity cardio per week is sufficient for significant fat loss. This breaks down to 20-40 minutes, 4-5 days weekly—no need for excessive daily sessions.
The intensity is crucial. Zone 2 cardio (60-70% of max heart rate), where you can hold a conversation, allows the body to use fat for fuel with low recovery cost. You can add 1-2 short high-intensity sessions weekly for conditioning.
Resistance training remains essential. Combining cardio with lifting 2-3 days per week yields superior body composition and health outcomes compared to cardio alone.
Beyond 300+ minutes weekly, benefits plateau and recovery demands rise. The strategy is controlled volume: 4-5 Zone 2 sessions paired with consistent lifting to get lean and stay strong.