Thread by @CraigBrockie

You’ve been lied to about weight loss.

Cardio is a stupid way to lose fat.

It barely burns any calories, makes you hungrier, and leads to overeating.

Let me share a science-backed system to drop 20 pounds of fat before summer (without ever stepping on a treadmill): 🧵

People often think of cardio as the go-to fat loss tool.

Unfortunately, most studies show it’s not effective long-term.

The first issue: It doesn’t burn that many calories.

A 30-minute run burns around 250-350 calories—and that’s ONE cookie.

But the real problem is this:

Doing cardio post-workout tends to increase people’s appetites.

Even if you burn a few hundred calories, you might end up eating more without noticing.

Here’s the truth if you want to lose weight 👇

Fat loss only happens when you’re in a calorie deficit.

It’s when you burn more calories than you consume.

But how you create that deficit and support it makes the real difference.

Let’s dive into the system you can build for a healthy caloric deficit:

1. Diet slowly

Taking it slow makes the process easier and more enjoyable.

You don’t have to take drastic measures that can threaten sustainability.

The most effective diet is the one you will actually DO.

Next, add this to your routine:

2. Lift weights 3–4 times per week

Weight training helps you maintain or sometimes even build muscle while dieting.

It can also raise your metabolism, which helps you burn more calories.

On top of that, you’ll look stronger, leaner, and more defined when the fat’s gone.

After you work out, your body needs protein to recover properly.

The problem?

Your body can’t absorb all the protein you eat—especially if you don’t have a strong digestion.

And for a lot of people, that’s the case.

But there’s a simple solution:

This is where Essential Amino Acids (EAAs) come in.

They’re the building blocks of protein—already broken down and ready to absorb.

So your body gets more fuel to recover & grow.

I created Ultimate EAAs to support your fat loss journey.

Try it here:

amazon.com/dp/B0CKTQH4XQ?…

3. Daily walking

Get 5,000–10,000 steps daily.

It burns a meaningful amount of calories without increasing hunger or stressing your body.

It’s the most underrated fat loss tool out there.

4. Control your insulin levels

Besides regulating blood sugar, insulin is also a fat-storing hormone.

Chronically high insulin levels signal your body to hold on to fat, even if you eat less.

If you want to burn fat, you need lower levels of insulin. Here’s how you can do it:

First off, intermittent fasting.

Eating less frequently helps reduce insulin spikes.

This gives your body more time to burn fat between meals.

But insulin isn’t just about how often you eat…

Your diet plays a major role in your insulin levels.

A few ways to keep them in check:

• Cut sugar & refined carbs
• High-fiber vegetables
• Lean protein

These changes make a huge difference, but you can go even further 👇

You can also use natural insulin support tools like:

• Apple cider vinegar in water
• Berberine
• Cinnamon

These won’t fix a bad diet—but they can help if your nutrition is on point.

Research shows Berberine is a powerful natural tool to support:

• Weight management
• Metabolism
• Gut health

I created ULTIMATE Berberine with 9.6x higher absorption than standard versions—greatly amplifying the effects.

Try it here:

amazon.com/dp/B0CTMZ6DPS?…

6. Support your fat-burning hormones

Poor sleep, chronic stress, and lack of nutrients interfere with fat-burning hormones.

Ignore them, and even a perfect diet might stall out.

For lasting results, include this last essential step in your routine:

7. Take diet breaks

Research shows that taking short breaks from dieting can help you:

• Lower stress
• Reset your metabolism
• Lose more weight long-term

It’s a smart way to make the process less exhausting and more effective.

Cardio’s great for heart health and stamina.

But relying solely on it isn’t a sustainable way to lose weight.

Lift weights. Eat intentionally. Make healthier choices. Walk often. Stay consistent.

Fat loss can be that simple.

I struggled with my weight for most of my life.

Then I discovered the fastest, easiest way to lose fat and keep it off.

If you’ve tried everything and still struggle, get this FREE guide:

craigbrockie.com/weightloss/

Thanks for reading!

If you found this thread useful, give it a retweet to help others with their weight loss journey.

And follow me @craigbrockie for science-based insights to improve your health and longevity.

Video Sources:

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