How much weight can I lose in 14 days if I do cardio every day and eat healthy?

Well, you will probably lose weight with this, but it will also burn out your nervous system over time, and result in you lowering your basal metabolic rate. This will make it even more challenging to maintain, and lose more weight. It’s not a very successful recipe for weight loss – and I’m speaking from a person who did this many times over, met with success at first, and then just went back to how I looked in the beginning. Not only did I waste my time, but I also didn’t think long term regarding the effects of something like this does. That’s not to say you should not do any cardio – what I am saying is there is a better, more effective way to lose weight and keep it off for life, as well as being healthy.

I am going to answer this based on my experience, and hope to encourage you and others, to see a different form of weight loss apart from cardio, and not be attached to the stigma of what I’m going to mention to you.

The best form of weight loss is with diet – but it’s magnified even further when you add weight training into the mix. Building muscle equals a more robust metabolism, effective fat loss all over the body, as well as changing your body shape into one of a more slender, toned and athletic kind.

5 simple, and effective ways to incorporate weights & diet for fat loss success.

  1. If you are unsure of what to do, please hire a professional.
    If you want to know the key to building muscle, and therefore receiving the benefits, you must start at first base, by finding a coach that can help you each and every step of the way. They will teach you good form, proper technique and what hacks can help you achieve your goal faster. This should be your number one first step. Invest in this, and you will see some amazing benefits over time. Eventually, when you are adept at weight training, go ahead and do it on your own.
  2. If you have some experience, try these 2 simple hacks;
    Varying your tempo, as it taps into the anaerobic system which triggers loss of body fat.
    Use multi joint exercises such as squats, lunges, deadlifts and bench presses. These work much more muscle fibres than your standard machine exercises, therefore, you will burn more body fat, increase your strength and ability to build muscle faster as well as keeping your metabolism at it’s peak, ever the gym session has ended.
  3. Increase your protein consumption when training
    When you begin to weight train, it’s in your best interest to increase your protein consumption, as well as spacing the portions out during the day. This will help you recover from exercise, as well as increase your rate of burning body fat stores. Protein is a thermogenic, and takes a lot of energy to digest. Make it your primary source of nutrients.
  4. Try out intermittent fasting.
    Fat loss results are extraordinary with an IF diet. Couple this with weight training, and healthy eating, and you won’t have to ever concern yourself with ineffective caloric controlled diets again! I urge you to start with small fasting windows, and gradually increase the duration as you get used to it. In no time, you won’t feel hungry, the cravings will cease and you will find yourself more energetic, focused and healthier. It’s by far, the best long duration eating strategy there is.
  5. If you must do cardio, then HIIT Is the best one for you.
    HIIT is intense sprints, followed by active recovery. The sprints can last for 20–30 seconds, and your rest can 30 seconds. You can continue to to do this on and off for about 20–25 minutes only. Anything more will be counter productive to your fat loss progression. This is a wonderful tool to use that eliminates belly fat, without risking the hard earned muscle you have. Unlike steady state cardio, HIIT builds strength and muscle as well as increasing your post exercise energy consumption – much like weights does. Overall, this is a very successful strategy to use in conjunction with weight, to provide the perfect environment for boosting your metabolism, whilst torching body fat.

I really do hope this encourages you to start lifting weights, and use this as a long term strategy for weight loss, rather than the stock standard cardio. You can contact me any time on my wesbsite or join me on fb and insta social. Please feel free to upvote this answer if it has been useful in some way to you.


Easy, tasty and fast recipes that make fat loss a whole lot easier.

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