For many people trying to lose weight, the instinct is to burn more calories. Long runs, excessive cardio, and crash workouts have become almost symbolic of fat loss journeys. But despite all that effort, many people find themselves exhausted, injured, and still struggling to see lasting changes. Pune-based fitness coach Anish Palesha recently challenged this logic in an Instagram video, breaking down what he calls the actual mechanics behind sustainable fat loss.
In the video, he said, “Run 50 km, and your stomach will go in. Bro, this won’t make you fat, but you’ll go straight to the hospital. You are playing the game wrong.” He then introduced what he described as “the real fat loss formula,” explaining, “The game of fat loss is not just calorie burn. It depends on hormone regulations, muscle retention, and energy balance.”
According to him, people often misunderstand the “relationship between cardio and fat loss,” and need to rethink how they approach workouts. He outlined key ideas such as “zone 2 cardio,” short bouts of high-intensity training, and strength work that builds muscle and raises baseline metabolism.
He also concluded that “Fat loss also means calorie deficit, plus strength training, plus smart cardio.” His approach reflects a growing shift toward more innovative, safer, and more sustainable fitness strategies.
Why muscle building matters more than doing endless cardio
Sadhna Singh, senior fitness and lifestyle consultant at HereNow Official, tells indianexpress.com, “Muscle building is one of the most critical components of sustainable fat loss because muscle tissue is metabolically active. When you increase lean muscle, your resting metabolic rate goes up, which means your body burns more calories even when you are not exercising.”
She continues, “Endless cardio may burn calories in the moment, but it does not create long-term metabolic change. Strength training improves insulin sensitivity, reduces inflammation and supports better hormone regulation. These factors make fat loss more consistent and permanent.”
Zone 2 cardio and short HIIT sessions for beginners
“Most beginners can safely start with zone 2 cardio because it is low intensity and easy to regulate,” says Singh, adding that it improves aerobic capacity, heart health and fat oxidation without stressing the joints.
Short HIIT sessions can also be safe for beginners, she adds, but only if they start with proper form, low-impact variations and adequate recovery between intervals. “People with existing medical conditions, high blood pressure or joint issues should get a professional assessment before attempting HIIT.”
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How hormones and energy balance influence fat loss
Fat loss is driven by energy balance, Singh explains, but hormones determine how efficiently your body responds to that balance. “High cortisol, disrupted sleep, thyroid issues or insulin resistance can slow down fat loss even when someone is training regularly and eating well.”
When energy intake is too low for too long, the body adapts by reducing metabolic rate, which also stalls progress. Many people eat healthy food, but unintentionally overeat or undereat for their activity level. “Tracking intake, improving sleep, managing stress and strength training can help restore hormonal balance and improve metabolic responsiveness. Once hormones and energy balance align, fat loss becomes more predictable and sustainable,” concludes the expert.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.