Blog | Training The Uncomfortable Truth About Getting Lean…

Author / John

3 - 5 minutes read

Why an aerobic base matters for strength athletes

Building an aerobic base is often overlooked, especially by those who think training is all about lifting heavy and sprinting fast. I used to be in that camp — why bother with aerobic training when you’re already hitting the weights and doing sprints?

About a year after I retired from the NFL, during the 22 Jack Street project, I noticed that the weight I expected to lose wasn’t coming off despite a solid diet and consistent training. Something was missing.

That’s when I reached out to good friend and mentor Mauro Di Pasquale. His advice was simple: either cut calories or increase aerobic work. Cutting calories didn’t sound appealing, so I opted for more aerobic training.

Aerobic Work Makes Fat Loss Sustainable

Aerobic work isn’t some magical fat-burning solution. It doesn’t melt fat off instantly. But it does help burn more calories overall, which is key to creating a calorie deficit — the foundation for weight loss.

The lesson I learned is that aerobic work is a great tool for managing weight and boosting calorie burn. I’m not saying to ditch strength training or sprints. Those are still essential. But adding aerobic work helps you burn through extra calories so you don’t have to drastically cut food intake.

It’s a more sustainable way to stay lean without feeling like you’re starving all the time. Let’s be real — nobody wants to live off salad and boiled chicken forever.

Instead of constantly restricting calories, aerobic work lets you stay active and keeps your metabolism running efficiently. It’s a more balanced approach to weight management because you can still enjoy a well-rounded diet while burning off extra calories through increased activity.

What Aerobic Training Actually Looks Like

When I say aerobic work, I’m not talking about long, grueling cardio sessions. It can be as simple as brisk walks, steady-state cycling, or longer controlled sessions that don’t leave you completely gassed. The goal isn’t exhaustion, but building a solid aerobic base that allows your body to steadily burn calories throughout the day.

The takeaway is simple: aerobic work is an underrated but highly effective tool that complements strength and sprint training. It helps manage weight, improve calorie burn, and prevents the need for constant calorie restriction.

Pretty simple.

If you’re serious about building a stronger aerobic base without sacrificing strength, check out our training programs. Structured conditioning, intelligent loading, and real-world performance — not random cardio.

John

John Welbourn is CEO of Power Athlete and host of Power Athlete Radio. He is a 9 year starter and veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition and records his podcast, Power Athlete Radio, every week with over 800 episodes spanning 13 years. You can catch up with John as his personal blog, Talk To Me Johnnie, on social media @johnwelbourn or at Power Athlete Radio.