{"id":847416,"date":"2026-06-06T01:27:17","date_gmt":"2026-06-06T01:27:17","guid":{"rendered":"https:\/\/www.europesays.com\/us\/847416\/"},"modified":"2026-06-06T01:27:17","modified_gmt":"2026-06-06T01:27:17","slug":"lose-fat-without-sacrificing-muscle-why-bella-hadids-trainer-recommends-the-3-2-1-cardio-formula","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/847416\/","title":{"rendered":"Lose fat without sacrificing muscle \u2013 why Bella Hadid\u2019s trainer recommends the 3-2-1 cardio formula"},"content":{"rendered":"

Advice on cardio can feel confusing, especially when the internet gets involved. Is working at a lower intensity a waste of time? Does walking<\/a> count as cardio? How much HIIT is too much? All that noise is precisely why health consultant and Nike Master Trainer Joe Holder<\/a> \u2013 who has previously worked with high-profile clients including Bella Hadid<\/a> \u2013 says it might be time to rethink what cardio actually means.<\/p>\n

\u2018The term \u201ccardio\u201d has become very broad and almost vague, whereas \u201cconditioning\u201d asks a more useful question: how well is your cardiovascular system prepared to meet the different energy demands of life and training?\u2019 says Holder.<\/p>\n

\u2018When you look at it through that lens, you start to realise there are low-, moderate- and higher-intensity demands that we experience physically. Each intensity creates different adaptations in the body, but they all serve to feed each other if balanced appropriately.\u2019<\/p>\n

This framing is helpful, he adds, because it removes the guesswork.<\/p>\n

\u2018Instead of simply saying, \u201cI\u2019m going to do cardio\u201d, you can be more intentional and say, \u201cI\u2019m doing this type of conditioning at this intensity because I\u2019m trying to improve this specific quality\u201d.\u2019<\/p>\n

What is the 3-2-1 cardio formula?<\/p>\n

In other words, we need to view conditioning in three broad tiers, advises Holder: lower intensity, medium intensity and high intensity.<\/p>\n

That\u2019s where the 3-2-1 formula comes in.<\/p>\n

\u2018The lower the intensity, the more you can do it \u2013 so think three lower-intensity sessions a week,\u2019 he says.<\/p>\n

\u2018Lower-intensity conditioning is your Zone 1 and Zone 2 work \u2013 the type of steady-state movement you can sustain for longer periods of time, such as brisk walking, cycling<\/a>, easy jogging and hiking<\/a>.\u2019<\/p>\n

\u2018Research suggests this type of training is particularly effective for improving aerobic efficiency [how well your body converts cardiovascular effort into speed or power], mitochondrial function [how cells generate energy], fat oxidation, cardiovascular health and recovery capacity,\u2019 adds Holder.<\/p>\n

\u2018It also tends to create less fatigue, which means people can generally perform it more frequently while still supporting strength training<\/a> and body recomposition goals.\u2019<\/p>\n

Medium-intensity conditioning, meanwhile, is \u2018challenging, but not all-out\u2019.<\/p>\n

Holder says that on an effort scale of 1-10, it usually sits around a 6-8.<\/p>\n

\u2018This is where intervals often come into play, like working hard for two to four minutes followed by a recovery period. It essentially helps teach the body how to sustain harder efforts more efficiently over time.\u2019<\/p>\n

High-intensity conditioning, then, edges towards an all-out effort, says Holder.<\/p>\n

\u2018Supermaximal interval training pushes even beyond that feeling through very short bursts of maximal work \u2013 think sprint intervals<\/a>, assault bike efforts, hill sprints or explosive circuits.\u2019<\/p>\n

This type of conditioning is crucial, with research showing these methods \u2018can significantly improve VO2 max<\/a>, insulin sensitivity, anaerobic capacity, speed and power output in a relatively time-efficient way\u2019. <\/p>\n

However, \u2018they also create the greatest recovery demand and can interfere with your goals or recovery if overused\u2019, so moderation matters.<\/p>\n

The idea of the 3-2-1 formula is to complete three lower-intensity, two medium-intensity and one high-intensity session each week, although you can adapt it depending on your schedule, goals and fitness level. <\/p>\n

\u2018The key is understanding that each tier has a role,\u2019 says Holder.<\/p>\n

How the 3-2-1 formula supports body recomposition<\/p>\n

\u2018If body recomposition is the goal, there are two things to think about: training stress and nutrition,\u2019 says Holder.<\/p>\n

\u2018Most people either only do low-intensity cardio or constantly push high intensity, but the science increasingly supports a more balanced approach.\u2019<\/p>\n

If you\u2019re doing too much exercise and not recovering properly, you can push your body into an overly stressed state.<\/p>\n

\u2018If the body feels chronically stressed, exhausted or under-recovered, people often stop responding well to the workouts they\u2019re doing.\u2019<\/p>\n

That\u2019s why, when starting out, Holder recommends building gradually.<\/p>\n

\u2018Strength gains, muscle development, hormonal balance and fat loss all rely on the body\u2019s ability to recover and recalibrate over time,\u2019 he says. Finding the right balance is crucial for body recomposition. <\/p>\n

And don\u2019t forget nutrition<\/a>. <\/p>\n

\u2018Body recomposition is not always about aggressively cutting calories. It\u2019s about understanding the actual goal. Are you primarily trying to gain muscle, lose fat or do a bit of both? From there, you need to nourish appropriately to support that outcome.\u2019
<\/p>\n

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\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n