Fat-loss coach Paúl Lucín has challenged the common belief that more cardio is the key to weight loss, particularly for men over 35. He argues that excessive cardio can lead to muscle loss, increased hunger, and higher stress levels, ultimately hindering progress.
“You’re not 20 years old anymore with unlimited time and recovery capacity,” Lucín says. Instead, he recommends prioritising strength training three times per week using compound lifts such as squats, presses, rows and deadlifts. This approach helps maintain muscle mass, which supports a faster metabolism.
Lucín warns that long cardio sessions often lead to compensation eating, where people consume more calories than they burned. He advises structuring meals around protein and vegetables while increasing low-intensity daily movement like walking, which offers better appetite control.
“The plan you can’t maintain is the plan that fails,” he says, emphasising that four or five weekly cardio sessions are unsustainable for most men with demanding jobs and families. He suggests a 14-day reset plan focusing on consistency rather than perfection.
Lucín also highlights the role of sleep in recovery, noting that good sleep improves hormone health more than most supplements. He recommends seven to eight hours per night and limiting screen time before bed to reduce cortisol levels, which can otherwise cause bloating, low energy and cravings.
