GAINS FROM GEEBS
1:1 coaching by Kris Oddo
Geebs Coaching

Coaching scholarship · up to 3 spots

30 days of free coaching with Kris. 3 spots open.

Up to three spots. Three minutes to apply. If selected, a $50 deposit holds your spot.

Apply for the scholarship
Or apply for 1:1 coachingHow it works

Peer-reviewed study

Cardio helps fat loss, but dose matters

Aerobic Exercise and Weight Loss in Adults: A Systematic Review and Dose-Response Meta-Analysis

CardioSystematic review and dose-response meta-analysis2024
Text size
PubMed sourceMore Cardio researchHow to read the studies

Kris Oddo, NASM-certified personal trainer, is the founder and head coach of Gains From Geebs (Geebs Coaching), a 1:1 online fitness coaching practice.

Quick answer

What this study found

Cardio can support weight loss, but the useful dose is one you can recover from and repeat, not the hardest session possible.

How strong is this kind of study?

  1. Reviews of many studiesThis study
  2. Controlled trials
  3. Observational
  4. Narrative reviews

Systematic review and dose-response meta-analysis. Heavier plates are built from more studies, so they move less when the next one lands.

At a glance

What kind of study this is

Strongest evidence

This pools results from many separate studies, so it carries more weight than any single trial on its own.

Design
Systematic review and dose-response meta-analysis
Published
2024
Journal
JAMA Network Open
Reference
PMID 39724371

Source details

Who ran it, and where to read it.

Authors
Jayedi et al.
PubMedDOI

Honest limits

What this study does not prove.

Cardio does not override nutrition, and more is not always better. Recovery, injury risk, and consistency set the useful dose.

Kris Oddo, NASM-CPT, in the gym
Kris Oddo, NASM-CPT. The study is the evidence; the paragraph below is what he actually does with it.

Kris's practical takeaway

Here's what to do with it.

Cardio can support weight loss, but the useful dose is one you can recover from and repeat, not the hardest session possible.

Ways to use it

Safe ways to apply it.

Cardio volume should be recoverable

The dose matters more than the punishment

Fat loss cardio should be repeatable

Related questions

Questions this research helps answer.

Fat-loss training answer

Is cardio or weights better for fat loss?

The better question is how to combine them. Nutrition creates the main fat-loss conditions; lifting protects muscle and shape; cardio helps health, capacity, and energy expenditure when the dose is recoverable.

Related guides and studies

Keep learning about cardio.

Cardio studiesCardio and longevity studiesIs Cardio Or Weights Better For Fat LossHow much cardio for fat loss

FAQ

Quick questions

What is the practical takeaway from this study?

Cardio can support weight loss, but the useful dose is one you can recover from and repeat, not the hardest session possible.

What does this study not prove?

Cardio does not override nutrition, and more is not always better. Recovery, injury risk, and consistency set the useful dose.

Weekly Science Drop

Get one useful study each week.

One study, one coaching move, and one honest limit so research turns into action instead of overclaiming.

Free coaching tip

Want a useful coaching tip before you go?

Next in cardioOlder adults can still build fitness capacity

Next studyAll cardio

Keep going

25 lbAverage fat loss across 15 completed clients tracked over 16 weeks. Individual results vary.

1 of 3

Justin's coaching result shared with permission2 months coached

Down 10 pounds and carrying more confidence into daily life.

Justin · 24 · 2 months coached

“I've lost 10 lb, which has definitely given me more confidence. I'm not as tired during work and I can lift things easier than before.”

See the full storyJon Miller's coaching result shared with permission6 months coached

From zero pull-ups to five on his own.

Jon Miller · 27 · 6 months coached

“Before I couldn't do a single pull-up, and now I can do five all on my own.”

See the full storyJhoan Rincon's coaching result shared with permission3 months coached

Better technique, better health, and support to keep going.

Jhoan Rincon · 46 · 3 months coached

“Kris changed the way I view my life. Even though I do not have much free time, he helps me push myself to keep going and never lets me give up.”

See the full story

Ways to work with Kris

Pick the one that fits your week.

You have read the argument. These are the options, and whichever one you pick carries into the application.

1 of 5

Kris Oddo watching a client use a chest press machine and cueing hand position during a training sessionMost hands-onVIP 1:1 CoachingYou want a coach on training, food and accountability every day.
  • Daily replies, usually within the hour
  • FaceTime meal prep: cook, portion, freeze the week
  • Fully custom plan with Kris's own demo videos
Start with VIP 1:1 Coaching
Kris Oddo on his porch, on the phone with a client and talking with his hand, laptop open on the tableCore 1:1Standard Check-In CoachingYou want a coach with you daily, without the concierge layer.
  • Custom training plan with demo videos
  • Macros-based nutrition, no rigid meal plan
  • Daily accountability at standard priority
Start with Standard Check-In Coaching
Kris Oddo in the gym with his arms crossed, looking toward the cameraNew, self-drivenWeekly Review CoachingYou run your own week and want a coach reading the numbers.
  • Custom training and nutrition plan
  • One recorded Loom review of your week
  • Adjustments based on what the week showed
Start with Weekly Review Coaching
Kris Oddo on his porch taking a call, laptop open on the table beside himOne-time guidanceOne-Time Consultation CallYou want direction now without a monthly commitment.
  • A focused 45-minute Zoom with Kris
  • A real diagnosis of what is holding back progress right now
  • Guidance on training, nutrition, accountability, or schedule
Book the consultation
Kris Oddo walking through the gym with his bag and shakerCommunity membershipScience-Based CommunityYou want a serious fitness community without a coaching contract.
  • Access to the Titan Forge Science-Based Telegram community
  • Training, nutrition, recovery, and research discussion
  • Shared accountability with like-minded lifters
Join for $24.99/month