7,000 Steps to Shred? Post

The Truth About Cardio For Fat Loss Revealed By Top Bodybuilders (and Science)!

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Whole Foods Weight Loss
April 17, 2024

7,000 Steps to Shred? The Truth About Cardio For Fat Loss Revealed By Top Bodybuilders (and Science)!

Ever feel lost about how much cardio you REALLY need to burn fat?

Are you doing enough cardio to shed those extra pounds? The debate rages on, but what's the real deal? Let's dive into the facts. Contrary to popular belief, cardio isn't the magic bullet for fat loss. While it has numerous health benefits, its effectiveness in shedding fat might not be as significant as once thought. Research suggests that the more cardio you do, the more your body compensates by conserving energy, potentially nullifying the calorie-burning effects.

  • Most people only lose 20-50% of the fat they expect from cardio due to the body's "constrained energy model."

  • Studies show high-intensity training like sprints may not be significantly better than moderate-intensity cardio for fat loss.

  • Doing 700 calories worth of cardio daily (like 1.5 hours of jogging) can lead to significant fat loss, but it's not practical for most people.

The Truth About Cardio:

  • Cardio alone with NO diet changes is minimally effective for fat loss. Combining cardio with a proper diet and weight training can supercharge your fat loss journey.

  • Studies show that a blend of exercise modalities yields the best results, with resistance training topping the charts for fat loss efficacy. Additionally, incorporating daily steps into your routine is crucial to counteract the sedentary lifestyle trap.

  • Think of cardio as a booster on top of a proper diet for faster results.

  • Strength training is crucial to preserve muscle while burning fat.

How Much Cardio Should You Do?

  • Start with a baseline of 7,000 daily steps.

  • Aim for 3 times of 30 to 45-minute cardio sessions per week (walking, cycling, swimming).

  • Professional bodybuilders on extreme diets may do more, but that's not typical.

Long-Term Success Tips:

  • Listen to your body: Gradually increase cardio as needed to avoid plateaus.

  • Find activities you enjoy: Consistency is key!

  • Maintain some cardio after your diet to prevent weight regain.

Cardio isn't just for fat loss—it's for long-term maintenance too. Studies indicate that post-diet, maintaining an active lifestyle can prevent weight regain. So, find activities you enjoy and stick to them for sustainable results.