The proof is in the pudding (around your waist.) On the left is author Rachel Cosgrove after training 13 hours/wk for an Ironman. On the right is the author after switching to less than 4 hours/wk of weight and interval training! Excessive steady-state “cardio” training makes you efficient at two things: 1. That activity. 2. Storing fat. Look, if you really enjoy endurance activities, go for it. But if your goal is fat loss and lean muscle gain, ditch the “cardio” and hit the weights. In a one hour session at Gateway CrossFit you will warm up, work on skills/mobility and/or strength, do your metabolic conditioning, and cool down and stretch. And you will put a torch to your fat!