Weight Loss : 7 Inputs

You don't need to run to lose fat. Here are 7 ways to drop 20-40 lbs without cardio:

1. Lift Heavy 3-4x Per Week

Strength training preserves muscle while you lose fat. Every pound of muscle you keep burns 6 calories per day at rest (not huge, but it adds up). More importantly: heavy lifting improves insulin sensitivity, which is critical for fat loss after 40.

Squats, deadlifts, rows, presses. 45 minutes. Done.

2. Prioritize Protein (1g Per Lb of Goal Weight)

Protein has a 20-30% thermic effect; your body burns calories digesting it. It also preserves muscle and keeps you full. Most people under-eat protein and wonder why they're always hungry.

Target: 150-200g per day if you want to lose 20-40 lbs.

3. Fix Your Sleep (7-9 Hours)

Poor sleep ruins fat loss by spiking cortisol and increasing hunger hormones (ghrelin). You'll crave sugar, overeat, and store fat, especially around your belly. Most people treat sleep like it's optional.

It's not. It's the foundation.

4. Use Intermittent Fasting (16:8 Window)

Eating within an 8-hour window makes it easier to stay in a calorie deficit. It also improves insulin sensitivity and reduces inflammation. Not magic, just a tool that makes fat loss easier.

Eat 12pm-8pm and drop 20-40 lbs without tracking calories.

5. Walk 10-15K Steps Daily

Low-intensity movement burns fat, lowers cortisol, and doesn't interfere with recovery. It's also easy to fit into your day (walking meetings, phone calls, lunch breaks). No need for cardio torture. Just move more.

6. Optimize Your Hormones

If your testosterone is below 600 ng/dL, fat loss will be harder. If your cortisol is spiking all day, you'll store belly fat no matter how clean you eat. If your thyroid is sluggish, your metabolism is broken.

Fix the biology first. Then everything else works.

7. Take Full Rest Days

Overtraining spikes cortisol, which forces your body to store fat. Rest days optimize recovery and hormone balance. Most people think more is better.

Sometimes, less is more.

Bottom line: You don't need cardio to lose fat.

You need:

• Strength training

• Protein

• Sleep

• Strategic fasting

• Daily movement

• Optimized hormones

• Rest

Fix the biology. The body follows.