Hey, you don't have to traumatize yourself and your body with heavy diets to lose weight. Eating healthy food with enough calories and doing cardio exercises are enough. Many people think cardio is only needed to promote heart health, which makes sense because of the name. But cardio is necessary for strengthening muscles, clearing the mind, and heart health as well. Does cardio kill gains? No, if you have gained a certain amount of muscle mass now, you won't lose it if you do pure cardio or mixed workouts. I run every morning and evening to be healthy. I really feel better with this habit. But you know, I don't eat shit like chips, and I don't drink beer.