You MUST DO Cardio For Fat Loss

Summary

Dieses Video entwirft die Fitness-Mythos, dass man für Fettverlust kardiovaskuläre Trainings absolvieren muss. Trainer Mike erklärt, dass Fettverlust durch Kaloriendefizit erreicht wird, unabhängig von kardiovaskulärer Aktivität. Er argumentiert, dass frühzeitige Morgenläufe oder langwierige Cardio-Sitzungen im Fitnessstudio oft kontraproduktiv sind und das Schlafen und die Erhaltung von Muskelmasse stören können. Stattdessen sollte die Ernährung gesteuert und die allgemeine Aktivität im Tagesverlauf erhöht werden, um einen nachhaltigen Fettverlust zu erreichen.

Takeaways

• 🏃‍♂️ **Kardio-Mythos**: Man muss Kardio machen, um Fett zu verlieren, ist eine weit verbreitete Annahme, die jedoch als Mythos enttarnt wird.
• 🌅 **Frühmarrun**: Frühmorgengelaufene werden oft als Anfängerritual gesehen, können aber aufgrund des Eingriffs in die Schlafqualität zu Misserfolg führen.
• 🥗 **Diät zählt**: Der Hauptfaktor für Fettverlust ist der Kalorienmangel, unabhängig von Kardio-Aktivitäten.
• 🏋️‍♂️ **Widerstandstraining**: Widerstandstraining kann ausreichend sein, um einen Kalorienmangel zu schaffen, ohne zusätzliche Kardio-Übungen.
• 🚶‍♂️ **Tägliche Aktivität**: Die tägliche Aktivität kann ausreichen, um Fett zu verbrennen, ohne spezielle Kardio-Sitzungen.
• 🔢 **Schrittzähler**: Der Einsatz eines Schrittzählers kann helfen, die tägliche Aktivität zu messen und einen effektiven Kalorienmangel zu erzeugen.
• 🚫 **Überaktivität**: Übermäßige Kardio kann zu einer Verringerung der allgemeinen Aktivität führen und damit den Fettverlust hemmen.
• 🍩 **Diät-Kontrolle**: Eine strenge Diätkontrolle ist entscheidend, um Fettverlust zu erzielen, unabhängig von der Kardio-Aktivität.
• 🛑 **Nicht notwendig**: Formale Kardio-Übungen sind nicht zwingend erforderlich, wenn man bereits einen ausreichenden Kalorienmangel durch die tägliche Aktivität erreicht.
• 🔄 **Nachhaltigkeit**: Nachhaltigkeit ist entscheidend für langfristigen Erfolg, was bedeutet, dass Aktivitäts- und Diätpläne realistisch und langfristig umsetzbar sein sollten.

Q & A

Was ist der Mythos, den Dr. Mike in seinem Video angesprochen hat?

Dr. Mike dementiert den Mythos, dass man für Fettverlust kardiovaskuläre Trainings machen muss.

Welche drei Dinge tun die meisten Menschen, wenn sie mit einem Fettverlustprogramm beginnen?

Die meisten Menschen verzichten auf Schmutziges Essen, reduzieren eventuell ihre Kohlenhydrat-Zufuhr und beginnen, kardiovaskuläres Training durchzuführen.

Warum sind frühzeitige Morgenläufe möglicherweise nicht die beste Idee für Fettverlust?

Frühe Morgenläufe können das Schlafmuster stören und somit kontraproduktiv für den Fettverlust sein, da Schlaf für die Gesundheit und den Fettverbrennung wichtig ist.

Was passiert oft, wenn Menschen kardiovaskuläres Training nach Krafttraining machen?

Das kardiovaskuläre Training nach Krafttraining kann die Anpassungen des Krafttrainings hemmen, was es schwieriger macht, Muskelmasse und Stärke beizubehalten.

Warum ist die Idee, dass man für Fettverlust kardiovaskuläres Training machen muss, ein Mythos?

Fettverlust hängt immer von der Kalkulation von Kalorienangebot und -bedarf ab. Wenn man einen kalorischen Defizit durch Ernährung und Krafttraining erzeugt, kann Fettverlust auftreten, unabhängig von kardiovaskulärem Training.

Was ist die Hauptfunktion von kardiovaskulärem Training im Zusammenhang mit Fettverlust?

Das Hauptziel von kardiovaskulärem Training ist es, den kalorischen Defizit zu vertiefen, nicht aber als magisches Werkzeug für Fettverlust.

Was passiert, wenn man zusätzliches kardiovaskuläres Training auf eine bereits aktive Lebensweise aufbaut?

Zusätzliches kardiovaskuläres Training kann den Zeitplan stören und zu einer Abnahme der alltäglichen Aktivitäten führen, was den Fettverlust nicht fördert.

Wie kann man sicherstellen, dass man genügend Aktivität hat, ohne sich auf kardiovaskuläres Training zu verlassen?

Man kann einen Schrittzähler verwenden, um den täglichen Aktivitätsbedarf zu überwachen und sicherzustellen, dass man einen ausreichenden Defizit erzeugt, um Fett zu verlieren.

Was sind die Hauptempfehlungen von Dr. Mike bezüglich Ernährung und Aktivität, um Fett zu verlieren?

Die Ernährung sollte immer die erste Priorität sein, um Fett zu verlieren. Zusätzlich sollte man sicherstellen, dass die körperliche Aktivität auf einem moderaten bis hohen Niveau ist, um eine nachhaltige Gewichtsreduktion zu erreichen.

Welche Rolle spielt die tägliche Aktivität im Vergleich zu kardiovaskulärem Training?

Die tägliche Aktivität kann genauso wichtig für den Fettverlust sein wie kardiovaskuläres Training, insbesondere wenn man bereits eine aktive Lebensweise hat.

Was ist die empfohlene Schrittanzahl pro Tag, um einen ausreichenden Defizit für Fettverlust zu erzeugen?

Die empfohlene Schrittanzahl liegt zwischen 10.000 und 15.000 Schritten pro Tag, abhängig vom individuellen Bedarf und der Lebensweise.

Outlines

00:00

🏃‍♂️ Fitness-Mythos: 'Kardio für Fettverlust'

Dieses Kapitel stellt den weit verbreiteten Mythos, dass Kardiovaskuläre Trainings notwendig sind, um Fett zu verlieren, in Frage. Dr. Mike erklärt, dass Fettverlust immer um die Kalorienbilanz dreht und nicht unbedingt Kardio beinhaltet sein muss. Er kritisiert die Idee, frühmorgige Läufe oder langwierige Kardiounterrichtssitzungen zu machen, da diese oft in den Schlaf eingreifen oder nicht in den Alltag integrierbar sind und somit eher zum Scheitern neigen. Stattdessen betont er die Wichtigkeit einer ausgewogenen Ernährung und der Gewichts- und Muskelkrafttrainings, die, wenn sie richtig durchgeführt werden, einen Kalorienmangel schaffen können, ohne spezielle Kardio-Sitzungen zu benötigen.

05:00

🔄 Aktivität im Alltag statt Kardio-Sitzungen

In diesem Abschnitt argumentiert Dr. Mike, dass Menschen, die bereits eine aktive Lebensweise haben, möglicherweise keine zusätzlichen Kardio-Übungen benötigen, um Fett zu verlieren. Er verwendet das Beispiel von Personen, die aufgrund ihrer beruflichen Tätigkeit bereits viele Schritte täglich machen, und zeigt, wie die zusätzliche Kardio-Belastung ihres Alltags möglicherweise nicht nur unnötig ist, sondern auch zu einem Rückgang der allgemeinen Aktivität führen kann. Er betont, dass die Körperenergie sparend wirkt und dass die zusätzlichen Kardio-Übungen letztlich zu einer Verringerung der alltäglichen Aktivität führen können, was den Fettverlust nicht fördert.

10:00

🚶‍♂️ Schrittzähler als Werkzeug für den Fettverlust

Dr. Mike empfiehlt den Einsatz eines Schrittzählers, um die tägliche Aktivität zu messen und sicherzustellen, dass sie im Rahmen der Fettverlust-Phase im moderaten bis hohen Bereich bleibt. Er erklärt, dass ein Schrittzähler dazu beitragen kann, die Gesamtaktivität des Tages zu überwachen und so eine genauere Kontrolle über die Kalorienbilanz zu ermöglichen. Er betont, dass die Aktivität nicht auf Kardio-Sitzungen beschränkt sein sollte, sondern im Alltag integriert sein sollte, um eine nachhaltige Fettverluststrategie zu entwickeln.

15:01

🛑 Kardio-Mythos entkräftet: Ernährung und Aktivität im Fokus

Schließlich stellt Dr. Mike die Schlüsselbotschaft des Kapitels dar: Die Ernährung sollte immer die erste Priorität bei Fettverlust sein, da sie die größte Auswirkung auf die Kalorienbilanz hat. Er warnt vor der Idee, dass Kardio die Schlüssel zum Fettverlust ist und betont, dass eine ausgewogene Ernährung und eine moderate bis hohe Aktivität ohne spezielle Kardio-Sitzungen ausreichen können, um Fett zu verlieren. Er schließt mit der Ermutigung, die eigenen Gewohnheiten zu überdenken und eine nachhaltige, integrierbare Strategie für Fettverlust zu entwickeln.

Keywords

💡Kardio

Kardio ist eine Abkürzung für kardiovaskuläre Trainingsformen, wie z.B. Laufen, Schwimmen oder Radfahren, die darauf abzielen, den Herzschlag zu erhöhen und das Herz-Kreislauf-System zu stärken. Im Video wird argumentiert, dass, obwohl Kardio eine wichtige Rolle in einem Fitnessprogramm spielt, es nicht zwingend erforderlich ist, um Fett zu verlieren, da Fettverlust hauptsächlich durch einen Kaloriendefizit erreicht wird.

💡Fettverlust

Fettverlust bezieht sich auf den Prozess des Abbaus von Körperfett, um den Körperfettgehalt zu verringern. Im Video wird betont, dass Fettverlust durch einen ausgewogenen Kalorienverbrauch und eine gesunde Ernährung erreicht werden kann, ohne dass spezifisches Kardiotraining notwendig ist.

💡Kaloriendefizit

Ein Kaloriendefizit tritt auf, wenn die Kalorien, die ein Individuum konsumiert, die Kalorien, die es verbrennt, nicht erreichen. Dies ist der Schlüsselfaktor für Fettverlust, wie im Video erklärt wird, da der Körper dann auf gespeichertes Fett zurückgreifen muss, um den Energiebedarf zu decken.

💡Ernährung

Ernährung ist der Prozess des Einnehmens von Nahrungsmitteln, um Energie und Nährstoffe für den Körper zu gewährleisten. Im Video wird betont, dass eine gut durchdachte Ernährungsplanung entscheidend für den Erfolg beim Fettverlust ist und dass Kardio nicht die einzige Komponente ist, die berücksichtigt werden sollte.

💡Schlaf

Schlaf ist ein wichtiger Regenerationsprozess für den Körper. Im Video wird kritisiert, dass frühmorgige Trainingseinheiten, wie das Laufen, den Schlaf beeinträchtigen können, was negativ auf die Fettverlusterfolge wirken kann.

💡Gewohnheiten

Gewohnheiten sind wiederkehrende Verhaltensweisen, die über eine lange Zeit entwickelt werden. Im Video wird besprochen, wie das Aufbauen von Fitnessgewohnheiten, die leicht in das Leben integriert werden können, erfolgreicher sein kann als die Einführung von schwer umsetzbaren Routinen wie frühmorgigen Läufen.

💡Krafttraining

Krafttraining ist eine Art von physischer Aktivität, die darauf abzielt, Muskelkraft und -ausdauer zu verbessern, normalerweise durch das Heben von Gewichten. Im Video wird erwähnt, dass Krafttraining in Kombination mit einer ausgewogenen Ernährung einen Kaloriendefizit erzeugen kann, was zu Fettverlust führen kann, ohne dass zusätzliches Kardiotraining notwendig ist.

💡NEAT

NEAT steht für 'Non-Exercise Activity Thermogenesis' und bezieht sich auf die Energie, die der Körper verbraucht, außerhalb organisierten Trainings oder Sportaktivitäten. Im Video wird erklärt, dass NEAT durch das Verhindern, dass man sich nach einem intensiven Kardio-Training inaktiv verhält, eine wichtige Rolle bei der Gewichtsreduktion spielen kann.

💡Schrittzähler

Ein Schrittzähler ist ein Gerät oder eine App, die verwendet wird, um die Anzahl der Schritte zu messen, die jemand täglich geht. Im Video wird empfohlen, einen Schrittzähler zu verwenden, um sicherzustellen, dass die tägliche Aktivität im Bereich von 10.000 bis 15.000 Schritten liegt, um einen ausreichenden Kalorienverbrauch zu erreichen.

💡Nachhaltigkeit

Nachhaltigkeit bezieht sich auf die Fähigkeit, ein bestimmtes Verhalten oder eine Routine über einen längeren Zeitraum aufrechtzuerhalten. Im Video wird betont, dass es wichtig ist, eine Fitnessroutine zu haben, die nachhaltig ist und nicht zu anstrengend, um langfristig zu bleiben.

Highlights

The myth that cardio is necessary for fat loss is debunked, emphasizing that fat loss is primarily about calories in versus calories out.

Early morning runs are often impractical and can lead to habit failure due to sleep deprivation.

The common practice of doing cardio after weight training may hinder muscle mass and strength retention.

Fat loss can occur through weight training and proper nutrition without the need for additional cardio.

The idea that cardio is a magical tool for fat loss is a myth; it simply contributes to a deeper caloric deficit.

For those with physically demanding jobs, additional cardio may be unnecessary and could disrupt daily schedules.

High levels of cardio can lead to a decline in non-exercise activity thermogenesis, as the body conserves energy.

A more active lifestyle through tasks and chores can be as effective as formal cardio for burning calories.

Using a step tracker can provide a more accurate measure of daily physical activity and help maintain a caloric deficit.

Encouragement to integrate a step tracker into daily life for a more precise control of physical activity levels.

Diet control is the primary factor for weight and fat loss, with cardio being supplementary.

The recommendation to maintain a moderate to high level of physical activity, rather than extreme levels, for sustainability.

The importance of finding an activity level that matches one's lifestyle for effective and sustainable fat loss.

The myth that formal cardio is required for visible weight and fat loss is challenged, suggesting that lifestyle activity can be sufficient.

The potential downside of formal cardio for those who are already highly active, suggesting it may not be necessary.

The emphasis on the sustainability of fat loss methods, cautioning against practices that lead to burnout and failure.

The conclusion that formal cardio is not a mandatory component of a fat loss plan if other activity levels are adequate.

Transcripts

hey folks dr mike here for renaissance

periodization fitness myths number 15 of

the series you must do cardio to lose

fat

this is a myth interesting let's find

out why so the claim here is

something like the following

when a fat loss program begins most

people do oh about three things they

generally cut out junk which is good

idea a lot of them cut carbs which may

or may not be a good idea and almost

everyone starts doing some kind of

cardio

the major ways in which they do the

cardio

is for example like early morning runs

that's a huge thing people on fitness

journey seem to love love love

is they're like all right i'm gonna wake

up every morning at 5 00 am and run i

can't think of too many things that set

up failure more than the early morning

run bs because

sleep is a motherfucker you love getting

it so do i

and if you're cutting into your sleep if

even from a physiological perspective

it's stupid for fat loss

why exactly are we running that early in

the morning what ends up happening is

as the weeks go by you skip a couple

sessions you realize you like sleep more

and you just get out of the habit

because you really designed a habit that

was the hardest possible thing to do at

the worst possible time

and it's kind of designed to fail

ideally fitness habits are easy and very

integratable into your life in early

morning runs are the opposite opposite

opposite of all that it can work for you

and i'm super happy it does if it does

but this is a terrible mistake a ton of

people make or they'll do a thing where

they'll say okay i do

three or four or five whatever number x

number of weekly sessions in the gym on

a cardio machine for x y z amount of

time 30 minutes an elliptical four times

a week and a lot of times they're like

that'll take up loads of time especially

if they drive to the gym to go use the

cardio machine which is kind of curious

you could just walked around the block

by then and gotten the same amount of

calories burned uh and also like they'll

be super hard weight training and they

say well i still have to do cardio

because i got to lose fat so they stay

after the weight training they get on

these cardio machines they do it for 30

or 40 minutes after the weight training

and it probably blunts the adaptations

of weight training which is to say it

becomes more difficult to hold on to

muscle mass and strength because you're

sandwiching cardio right after training

ideally you would do it very very far

apart

but people don't want to give up these

habits they still want to get up they

still think they should be getting up

early in the morning to go running they

still think they have to make it to a

physical gym four times a week to do

cardio they still think they have to do

cardio after training because they say

okay i'm in a fat loss plan that means i

do cardio that's what fat loss plans are

you got to control your diet you got to

do cardio because everyone says that's

the truth now

apparently that's wrong apparently it's

a myth so i said in these slides let's

find out why

first

fat loss

is always and ever about calories in

versus calories out

if you're weight training and nutrition

mostly eating enough protein a few times

a day training hard in in the gym with

weights

if it is designed to prevent muscle loss

which is not very hard

then if you generate a caloric deficit

fat loss will occur cardio or not it has

to occur there's nowhere else for the

tissue to come from

cardio can dig the deficit deeper so if

your diet deficit plus your normal

physical activity is 500 calories below

maintenance if you do 300 extra cardio

calories per day and you don't make up

for it by being lazy or other times then

now you're 800 calories in the hole

it'll dig the deficit deeper but it's

not some kind of magical fat loss tool

as a matter of fact almost all pills and

potions and powders even that work they

just dig your deficit deeper for you

like people you know will do the other

side of you know sort of drugs that are

have to be approved by doctor are not

super legal they'll take thyroid drugs

they'll take drugs like dnp and oh it's

a fat loss drug like it just digs a

deficit hole it just burns off calories

for you you could be burning them in any

other way by reducing food or increased

physical activity and they seem to just

like they say oh i gotta take this drug

to get lean that's not true so i gotta

do cardio because cardio is the special

thing that's outside of a caloric

deficit somehow makes me lean and that's

just not true cardio for fat loss only

really does one thing it just creates a

deficit that's it okay and if you can

get the deficit done some other way

you're actually maybe better off here's

to the second point

if you work a physical job or are pretty

active anyway you could already be

burning tons of fat that way you're

already generating a huge deficit so

let's say you're super active and you're

160 pounds you need to eat 3 500

calories per day to just keep your

weight all you got to do is cut your

calories to 3 000 which is like super

easy just cut some junk foods out

through the week and then all of a

sudden you're losing like a pound a week

having changed nothing and say well

aren't you doing cardio like i work as a

factory supervisor i walk 25 000 steps

every day that is fucking cardio just as

a baseline low activity is under 5 000

subs a day moderator is 5 000 to 10 000

steps a day 10 000 to 15 000 is

considered high 15 000 plus is

considered like question mark question

mark question mark so i physically know

people that are factory foreman or

supervisors and they walk around all the

time they get 20 000 plus stops per day

they ask me like should i be doing

cardio if i want to lose fat the only

thing i say is cut out your junk or cut

down on junk cut down the amount of

refined sugar and extra fat you have in

your diet and watch and they do it

they're like holy crap i'm losing two

pounds a week for the last eight weeks

it's super easy if you're already super

active you don't need the magic potion

of cardio

on the other hand there's a downside

here potentially

if

you do extra cardio on top of that it

may interfere with your schedule imagine

being a factory supervisor and working

10 and 12 hour days and then also having

to do cardio what the hell for you are

already super active

it's a terrible for your schedule and

you're very likely to start to try to

quit and then if you quit on cardio some

people think put on the cardio why the

hell am i even controlling my diet i

know from the other youtube videos i've

seen it's cardioplus diet got to do both

if i can't do one i might as well not be

doing the other and that's just not true

point number three

if your diet fatigue

starts to rise very high

which means one of the things that

really the thing that predicts that is

the magnitude of your deficit how much

in the whole are you from calories

consumed versus calories produced right

if your deficit gets really big by

adding a ton of cardio for example what

can happen is your non-exercise activity

thermogenesis just your normal amount of

movement you have through the day starts

to decline your body's exceptionally

good at conserving your energy and

trying for you to not

sort of

whittle away all of your body mass so if

you're starting to do a ton and this has

been shown in some very interesting

studies as your cardio levels go up

what ends up happening is the amount of

physical activity you do at other times

of the day start to go down so for

example if you know your wife's in the

kitchen and she's like honey can you

take out the trash it's trash day

tomorrow if you've done a ton of cardio

that day you're more likely to be like

oh baby i'm super beat can you please do

it she's like yeah no problem i'm on my

way out there anyway and then you don't

take out the trash and that's calories

you didn't burn you just sit on a couch

like this so normally you'd burn a

thousand calories just walking around

through the day now you're burning 500

because you turned into a lazy asshole

we say well where are the other 500

coming from were you doing 500 calories

of like cardio and a machine instead of

doing the machine cardio you can just do

a thousand calories of moving around

you'll accomplish more in your life and

it won't lead to this crazy reduction

where you feel like crap all the time it

interferes with your work and your life

enjoyment and everything

there is

this idea that the more cardio you do

the better but that cap of where your

body stops letting you do more activity

will hit and if you power through during

cardio it will hit you in other points

of your life walking to and from a

mailbox moving around and when you talk

to your friends on the phone instead of

pacing you just sit there all this other

stuff it turns out adding more cardio at

some point doesn't even burn any more

calories or very few

and if you

keep the cardio in

you say okay well i hit on my cardio

sessions you may still think you're

generating a huge deficit but because

you're now less active your body's like

whoa cool we can't have this much

activity

the deficit's still the same size so you

could say ooh i'm hitting my cardio i'm

fine i should lose lots of weight week

after week after week

you don't lose a lot of weight you could

think like what the hell is going on why

am i not losing the weight i'm supposed

to be it's because you reduced your

regular activity and increased cardio i

don't know about you guys but doing

regular stuff accomplishes things that

cardio does not cardio just accomplishes

you doing this on a treadmill and maybe

you watch a video or listen to music or

a podcast you can do that stuff doing

chores around the house

generating the same deficit and being

more useful to everyone including

yourself

now

that's a whole lot of anti-cardio for

one slide

what about grains of truth where is this

more or less correct

if your daily activity is very low just

naturally you don't have a lot to do

around the house or something like that

or you work a very sedentary job you sit

at a computer all the time cardio can

help

however i would encourage you

to get a step tracker and just be more

active walking doing stuff here's my

step tracker

it's the myfit mi.fit it's a chinese

company i'm probably being hacked right

now but uh who knows jk it's a fine step

tracker any one of them works and i just

have a goal that on my massing phases i

have to do at least 9000 steps on

average per per day over the course

averaged over a week or so

and then on a fat loss phase i'm like my

average is like 11 000. that's it as

long as i hit those numbers i'm good to

go and i know i'm creating enough of a

deficit where the diet adjustment does

the rest of it right

because if you get a step tracker

it actually monitors all your physical

activity mostly walking but also just

taking stuff off of shells and stuff

like that it registers that as well

what you can do

is count all of your physical activity

through the whole day to generate

deficit it's it's uh scientifically more

accurate because when you say to

yourself you get out of trouble say oh i

did 500 calories on a treadmill you're

actually not measuring the you know 15

other hour 15 other waking hours of the

day where you could be doing a lot of

activity or little and then your

activity is actually fluctuating a ton

and when you're not losing weight in a

more linear pattern like you think

you're like fuck what is it i think i'm

eating properly well you could be but

your physical activity could be all over

the map if you get a step tracker you

more or less automatically know to a

much higher degree of precision what

you're actually doing on the calories

outside and since you control the

calories inside with food it really

closes the loop and it makes your life

so much less stressful because you never

have to question am i doing enough

cardio because you know like even if

you're doing enough on the elliptical

you're ooh but am i not being energetic

enough in my other parts of the day and

am i slowing down to make up for it to

give my elliptical cardio a bit more

energy you never can tell unless you

have a step tracker huge recommendation

point number two

if you like cardio machines or you like

your morning run then by all means keep

doing them

i'm not trying to talk you out of cardio

cardio is great if that's the best

solution for the problem and if you

actually like doing it and it fits your

schedule i would still consider adding a

step tracker

to the rest of your life and even while

you're on the machine to make sure your

total activity is at your baseline level

for what it isn't maintenance or a

little higher when you're trying to lose

fat because that way you don't get into

this sort of conundrum of like oh i know

i'm hitting the cardio

but am i slacking on everything else if

you have a step tracker you can still

hit your cardio just like you like but

because the step tracker is always on it

counts your cardio and it counts all the

other stuff for the day so you can say

ah okay

you know i hit 12 000 steps every day

every day every day i know i'm doing the

right thing the out of the equation is

taken care of the anti take care of with

diet it's a closed loop and no problem i

can lose all the weight that i

programmed to lose no problem

all right best practices

first diet always comes first control it

or your chances for losing fat and

weight are going to be very low

there's tons of infographics about this

i'm sure you can search but if you

search like what kind of activity levels

require the

burning off of various calories of junk

foods like ice cream cone or donut or

lollipop

fuck lollipop who the hell eat the

lollipops we ate

i guess i don't know i'm in a lollipop

mood

if you look at those charts

good god it's depressing because like

one donut you gotta run like three miles

to burn that shit off what fuck that so

if you're like yeah i would control my

diet but i love donuts too much i'll

just do more cardio like you have no

idea what you're saying there's marathon

runner training levels of cardio you'd

have to do to compensate for five or six

donuts it's unbelievable control your

diet and you could start losing weight

without any cardio at all without even

fucking step tracker when you get more

serious or more meticulous you can get a

snap tracker you can do formal cardio

diet has to be in there

the idea that i'll just do it with uh

with you know training only and i don't

have to worry about my diet it's going

to fail for almost everyone you're not a

trained marathon owner so you're

probably not going to work for you

second

make sure your physical activity is on

the moderate high side not on the

extreme high side because as mentioned

earlier that's excessively fatiguing and

it's unsustainable you'll you're just

going to peter off and eventually going

to be so tired you're not going to be

able to keep it up if it's on the low

side you'll have to cut your food a

crapload in order to see the results

that you want as far as weekly

weight loss and that sucks you'd be

starving and low on energy

moderate to high for most people that

means somewhere between ten thousand and

fifteen thousand steps and there's no

bonus going from ten to eleven eleven to

twelve twelve to thirteen ten to fifteen

anywhere that matches lifestyle is good

if you can do more than fifteen

sustainably and you're not super

fatigued after a few days or weeks

by all means keep going

if anything close to seven eight or nine

beats you up and you're just too much

hey respect it's okay do what you can

but ideally the goal is like around 10

000 and between 10 and 15 especially on

that lower side between 10 to 13 or

something

that's the golden zone for many people

not all but that's really good

if you think well the more i do the

better remember fatigue can catch up to

you and then sustainability is out the

window if sustainability is out the

window oh look you're not losing fat

over the course of a week that's visibly

different in your body it's weeks and

weeks and weeks and that way something

sustainable has to be a thing

point number three

if your pre-planned cardio like the

elliptical or my morning run if it fits

your schedule is sustainable and you

like it by all means keep on going super

super awesome to do but

point number four if you're losing

weight and fat just fine without any

kind of formal cardio there's no need

for formal cardio of any kind and that's

really the myth the idea that you need

formal

cardio you got to get on a machine or

you got to run

in order to get results and all the

stuff kind of is very well exhibited in

like office conversations where people

are like man you're losing a lot of

weight i can tell you like oh thanks jim

that's really great and he's like what

are you doing for cardio like there's a

need to have to answer that question

right and it's a little disappointing

when you go actually you just have a

step tracker and our ten thousand steps

and that's it jim's gonna kind of be

like huh

so you're not doing cardio and there's

like kind of a subtext of like oh you're

lazy asshole or you could get better

results none of that's true if you

generate a decent deficit like 500

calorie cut and you keep your activity

level from falling and you keep it at a

moderate high level so maybe two or

three hundred calories more than you

normally would on maintenance holy crap

at 700 800 calorie deficit that's like a

pound and a half a week you could

potentially lose a fat

that really is that golden zone that

sustainable zone give it some thought

folks see you next time

you