How I'm Dropping Body Fat Without Cardio: My Journey from 15% to 10.9%

When most people think of fat loss, they immediately picture endless hours on the treadmill or doing HIIT until they’re drenched in sweat. But here’s the truth: I’ve cut my body fat from around 15% to 10.9%—without doing any traditional cardio.

Instead, my approach has been simple, consistent, and surprisingly sustainable. Here’s exactly what I’ve been doing, and how I’m getting leaner while preserving muscle and sanity.

1. Weight Training Is My Foundation

I lift weights five times a week for about an hour. That’s my bread and butter. My sessions are structured, focused, and intense—enough to push my muscles but not burn me out. Resistance training not only helps maintain muscle mass during a calorie deficit, but it also boosts your metabolism over time.

I don’t chase a pump or train to exhaustion every time, but I do focus on progressive overload and proper form. The goal is long-term gains, not short-term fatigue.

2. 10,000 Steps a Day – The Underrated Game-Changer

I don’t overlook movement outside the gym. Every day, I aim for 10,000 steps. That might seem small, but over time it adds up big. Walking helps with recovery, digestion, and overall calorie burn without stressing the body like cardio can. Plus, it fits seamlessly into my lifestyle—morning walks, pacing during calls, or parking a little further away.

3. Dialed-In Nutrition (Without Being Miserable)

Nutrition is the backbone of my fat loss. I stay in a calorie deficit, but I don’t starve myself or do anything extreme. I home cook nearly all my meals, so I know exactly what’s going into my body. That means clean protein sources, complex carbs, healthy fats, and lots of whole, minimally processed foods.

When I eat out or don’t cook, I only choose meals that have nutrition labels. I’ll head to Whole Foods or similar spots where I can make informed choices. I’m not trying to guess what’s in my food—I want control and accuracy.

4. No Cardio? No Problem

People are often shocked when I say I’m not doing cardio. But the truth is, cardio isn’t essential for fat loss—a calorie deficit is. Strength training + steps + nutrition = results. And for me, it’s a more enjoyable and sustainable routine that doesn’t leave me feeling drained.

5. The Goal: 9% Body Fat

Right now, I’m sitting at 10.9% body fat, and the goal is to dial it down to 9%. I’m in no rush. The process has been gradual, intentional, and incredibly effective. My energy levels are solid, I’m keeping muscle, and I’m not sacrificing my social life or mental health to get shredded.

Final Thoughts

Fat loss doesn’t have to be a cardio marathon. You don’t need two-a-days, endless HIIT, or fad diets. For me, it’s been about consistency over intensity, smart food choices, and movement that fits my lifestyle.

You don’t have to suffer to get lean. You just have to stay dialed in—and enjoy the process.

Tommy's Take by Tommy Pomatico 4/28