Well, one of the things that Ethier talks about in his research is the concept called the constrained energy model.
So it basically suggests that when you increase your cardio a lot in a significant amount your body kind of compensates.
I mean cardio is great for you, you know for your health in general. But our bodies are pretty smart. They want to save energy whenever possible. So if all of a sudden you're doing a ton of cardio, it might try to save energy in other different and many ways so maybe you're less fidgety throughout the day or you take fewer steps almost as if it's trying to hold on to those fat stores.
if you burned 300 calories on the treadmill, that doesn't mean you have a 300 calorie deficit for the day. There are even people who experience something called diet compensation where they kind of subconsciously eat a bit more after a cardio session to offset the calories that they've burned. It’s like a built-in mechanism.
Well, that becomes crucial when you're in a calorie deficit.
Because it helps you preserve the muscle mass you've worked so hard to gain. So then cardio is that like extra boost. You can think of it as like a supplemental tool that accelerates your progress once your diet and weight training are on point.
Let's talk about the pro bodybuilders Alberto and Lee how do these guys who are masters at getting lean actually incorporate cardio. They actually minimize cardio initially really and they focus more on manipulating their diet and then if their fat loss stalls then they'll strategically increase their cardio. So it's almost like a secret weapon. But what they do emphasize is the importance of steps as it's technically called NEAT non-exercise activity. Basically, it's all the calories you burn outside of your workouts. So walking fidgeting doing chores around the house all that good stuff and it can make a big difference.
And from just doing that he lost like 30 pounds before he even added any dedicated cardio sessions.
So it sounds like they kind of use their step count as a way to fine-tune their calorie expenditure without like drastically changing their workout routine.
So when they do incorporate cardio, they don't go super hard right away. They don't gradually increase the volume. They always make sure to prioritize recovery too and they tend to favor lower impact activities like cycling or using the elliptical.
And the goal is to preserve muscle while you're losing fat. So if you're always super sore you not gonna be able to perform your best in your weight training.
What about like dropping cardio completely after you finished a diet phase. Well a fitness scientist a natural bodybuilder named. Dr. Eric Trexler actually warns against that. He says that can actually lead to weight regain. So it sounds like even if you reach your goal weight, it's still important to maintain at least a moderate amount of activity. He suggests aiming for like at least 150 minutes per week just to help regulate hunger and prevent that weight from creeping back on so it really is about finding that sustainable approach.
We also know cardio has a role to play for sure. So what kind of cardio are Alberto and Lee doing specifically. Well, they're big fans of variety. So some days they might be doing incline walking other days. It's cycling or even swimming. So it's not just about slogging away on the treadmill. People need to know what encourages them to find activities that align with their interests.
So number one cardio alone isn't as effective for fat loss as we might have thought because our bodies are smart and find ways to compensate right and then we have to remember the holy trinity diet weight training and then cardio. Yes diet is like the foundation. Weight training helps preserve muscle and then cardio that's our little extra boost.
And then don't underestimate the power of daily steps even if you can't make it to the gym just moving around more throughout the day can make a big difference. And emphasizing finding cardio activities that you actually enjoy that you can stick with. Even after you hit those goals.
Let's figure out a sustainable approach that actually works for sure.
Especially, if you're already like eating well and you have a strengths training routine and if you have a job where you're already on your feet a lot is awesome.
If you're a server or a personal trainer you probably don't need like formal cardio on top of that. It's all about like figuring out your own context. But if you are mostly sitting all day you need at least 7,000 steps in a day.
You don't have to stick with just one cardio thing either. You can switch it up throughout the week or even in one workout.
Dr. Trexler said you need at least 150 minutes of activity every week even after you hit your goals just for overall health and weight management.
Consistency is key it is better to do a little bit regularly than to burn yourself out. It is and it's all about building that sustainable habit. Something you can keep up over time and don't be afraid to have fun. Your movement has so many benefits. It does beyond just like shrinking your waistline boosts mood and energy levels and cognitive function. It strengthens your bones and muscles. It reduces your risk of chronic diseases. It helps manage stress and you can add movement into so many parts of your life.
It’s about being conscious. Movement throughout the day not just when you're at the gym and as you start to notice those benefits.
It's not about perfection. It's about progress and consistency. It’s just finding something you can stick with.
Not only achieving a certain look or whatever, it’s more about how it makes you feel like mentally emotionally physically stable and stronger. So it's not just about hitting the gym for an hour. It's about finding ways to move throughout the day.
It takes the pressure off you. It’s like celebrating what your body can do.
It's so much more than just like burning calories are trying to lose weight. It is it's about taking care of yourself mentally emotionally physically. Rethink your own relationship with movement you know find ways to make it a more enjoyable part of your life. Keep exploring keep moving and keep celebrating all the amazing things your body can do.
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