Forget treadmill and strict dieting: Pune fitness coach shares fat loss formula that delivers real, lasting results

For many people trying to lose weight, the first instinct is to jump onto a treadmill and run for as long as possible. Hours of high-intensity cardio is often seen as the only path to a slimmer body. But according to Pune-based fitness coach Anish Palesha, this approach is not only ineffective, it can be harmful. In a recent Instagram post (December 7), he breaks down what he calls the “real formula for fat loss” and explains why most gym-goers are “playing the game wrong”.

“Run 50 km and your stomach might shrink, but it won’t remove fat. You’ll just land in a hospital,” he warns. According to him, the idea that cardio alone melts fat is one of the biggest myths in the fitness world.

Palesha emphasises that fat loss is not just about burning calories, but about managing hormones, holding on to muscle mass, and maintaining proper energy balance. When these three factors work together, fat loss becomes sustainable and long-lasting.

1. Zone 2 cardio: slow and steady works

Palesha recommends Zone 2 cardio, a low-intensity form that keeps the heart rate at 60–70% of its maximum. The goal is not to push the body to exhaustion, but to improve metabolic efficiency.

Walking, cycling, and light jogging fall perfectly into this category. According to him, this type of training teaches the body to use fat as fuel instead of breaking down muscle.

2. Circuit training for busy people

For those who struggle to find long hours for exercise, Palesha suggests circuit training, where short bursts of intense movement are repeated for multiple rounds.

A session might include battle ropes, burpees, box jumps, or kettlebell work, all done back-to-back for around 10 minutes per round.

This style burns a high number of calories in little time and keeps the metabolism elevated even after the workout ends.

3. Strength training: the real secret to permanent fat loss

The most important part of Palesha’s formula is strength training. Building muscle increases the basal metabolic rate (BMR), meaning the body burns more calories even while resting.

With more muscle, the body naturally stores less fat, regulates hormones better, and avoids the typical “skinny but weak” look caused by excessive cardio without resistance training.

Fat loss = calorie deficit + smart training

“Running isn’t the problem,” he clarifies, “but depending only on running is.” A combination of:

• Zone 2 cardio
• Strength training
• Circuit workouts when short on time
• Balanced nutrition and energy control

creates a fat-loss routine that is safe, healthy, and permanent.

According to Palesha, the goal is not to exhaust the body but to train smart, preserve muscle, and improve overall metabolism. This is the difference between temporary weight loss and true, sustainable fat loss.

Disclaimer: This article is for informational purposes only and should not be considered a substitute for professional fitness or medical advice. Always consult your trainer or a qualified healthcare professional before starting any exercise programme or making changes to your health routine.