Fat Loss ONLY By Doing Cardio? Without Dropping Calories?

[@Devil-ig7kl]

For some reason if i go below 1500, I'd have headaches even if the deficit is small but by adding low to moderate intensity cardio, i can easily create a 700-1000 calorie deficit and eat around 1700-1800cals without having headaches... But I'm a small person ( 61kg male, 5'7)

[@stitchyloo6770]

00:06 Cardio alone may not be efficient for fat loss without reducing calorie intake. 01:17 Increasing cardio alone may not be effective for fat loss without adjusting calorie intake. 02:24 Fat loss primarily through cardio without dropping calories is not recommended. 03:18 Consider mental readiness before dieting 04:07 Cardio alone for fat loss may not be efficient 05:05 High amounts of cardio without calorie reduction may not lead to significant weight loss 06:11 Increasing steps without tracking calories may not result in predictable weight loss 07:04 Excessive cardio can impact gym performance over time. Crafted by Merlin AI.

[@MaxIQ77]

Interestingly, even after opening with the Herman Pontzer joke folks just don't get it.

[@ParvParashar]

Perfect timing for the video as I was just wondering if I should add more cardio or make changes to my diet to lose weight. This video answers all of my questions. Thank you so much! Excellent video as always. 🙌

[@nwsome]

I'm always baffled by the step count recommendations. For me 20k/day comes naturally, despite having a desk job. And adding an hour walk outside before bed helps me sleep better. Also, walking kills my appetite, so I genuinely see no downsides Individual differences, I guess...

[@MrStreetninja007]

Ill never understand people wanting to do liss lol id rather knock out cardio in 20 mins on a elliptical and call it a day vs a hour

[@jonpageable]

I prefer eating more and doing more LISS. You also burn more calories from TEF when you have high energy flux so I would argue it’s more efficient than just dropping calories

[@BlahBlahPoop617]

In the opening of the video, the guy with the hat on says mentions how cardio has its limitations because it is much harder to burn a couple hundred of calories via cardio which you can quickly eat back. Okay. So what. We don’t do diet deficits of 1000 calories or 2000 calories when we diet, so why are we making such a statement concerning x amount of calories being hard to burn? 200 calories isn’t a lot relative to what you can shove in your mouth in a minute, BUT it is a lot else relative to a deficit needed to created fat loss from maintenance calories. 200 calories is almost half of 500 calories which is the magic number people need to have as a daily deficit to lose a pound per week (of course there is more nuance to that too, but for arguments sake the principle still applies in real life as it does on paper, but it’s just that in real life that deficit might need to be a bit more than 500 cal from deficit due to a few other variables in metropolis, etc.). But agin, principle still applies. So, yes, it takes longer to burn 200 cal, but if I am eating at maintenance anyway I get to eat more for and be more satisfied and 200 cal is half way to my 500 goal. And for me at my weight that’s about 10k steps. That’s really not that much. I can get 5k steps in walking around my house in 50 minutes. It’s such low intensity that it doesn’t make me tired and it doesn’t make me hungry either. Even at 30-40k steps it doesn’t (I do it all the time). Further, who says you have to be on a very low calorie diet to induce a calorie deficit? A fit person who has built up their endurance can eat at maintenance and easily induce a 500-1000 calorie deficit through low-moderate intensity cardio alone. I am one of those people and have done it for YEARS to cut. It works better for me than cutting out calories because it allows me to eat more and helps my appetite (while keeping my heart healthy). If you’re already on a low calorie diet you won’t have the energy to do much, sure, but if you eat at maintenance or a bit above, with a good emphasis on enough carbs, you can easily induce a calorie deficit from cardio alone. Most people I find can’t because they’re starving themselves and thus lack the energy, and/or have awful cardio fitness. The only thing that sucks about burning calories via low to misery intensity cardio is that it DOES take some time and not everyone has that amount of time and thus probably have to focus more on curing calories via diet. However, I work from home and this allows me to get 30-40k steps in per day. At my weight, that’s about around 1500- 2000 calories burned. I’ve reverse engineered it by tracking my weight loss and so it’s a pretty accurate calculation of what I burn. So here is the thing: my maintenance is 3000 calories. To lose weight I display age to cut down to 2500 cal and that’s slow. To really get cut and fast enough, I have to cut down to 2100 or so calories. At this rate I lose x amount of LBS on average weekly to get to desired level of leanness. I have created this same calorie deficit with diet, but also with exercise alone and the amount and rate of fat loss over the same period of weeks generally are the same (which is a good way to test of my estimations of calories burned are fairly accurate as well). Instead of eating 2100 calories, I can burn 900 calories easily by getting about 20k-25k steps per day. It doesn’t make me hungry, I get to eat more, and I have the energy to do that. But I also bike 3-5 hours a day (I am an endurance athlete as well as a strength athlete). I have built up my zone 2 base where I can bike for 3-5 hours easy with very little fatigue. I can burn about 2-4K calories per 3-6 hour session depending how long it takes me. That’s moderate intensity for me. And that’s using wattage output which actually give fairly good estimates of calories burned (weight and power output are the major and main factors in calories burned). If I don’t want to do steps, I can also eat 1-2k above my maintenance and do my biking sessions to train for endurance and I still easily drop a few LBS per week (1-2k cal subtracted from 3-4K cal = 1-2k net calories burned). I think the main issue here is that most people have AWFUL cardio fitness and maybe if they trained to have better cardio fitness, they could do more and have less fatigue and bring calories up to maintenance to have more energy to do it. I think a lot of this is a cardio fitness crisis of the out of shape population that we are masking and calling normal or saying “they just don’t have the energy for it.” Look, you can progressively overload to become stronger by lifting. Similar rule applies to endurance. If you train it you get better over time and less fatigued. I think that’s a the bigger issue here. Some small girl or guy working an office job all day is going to have awful cardio fitness on average even if they lift weights all the time and do occasional cardio sessions. They’re not “progressively overloading” their cardio fitness. I was one of those people now that my endurance is so much better, I won’t ever go back to starving myself to cut. It’s just stupid and unhealthy, IMO. Besides, I love and enjoy food too much and I have no shame in saying that. Also, yes the body can create compensation from calories burned via cardio, but it’s not linear (otherwise endurance athletes would be fat)

[@timk8258]

You get 30-40k steps per day and also bike 3-5 hours per day?

[@BlahBlahPoop617]

@@timk8258 I cycle in between doing 40k steps per day or doing 3 hours on the bike + 20-25k steps per day. Depending on what I have going on throughout the day. I’ve built up my zone 2 to do that many hours per day. But my goal is to do 5 hours per day.

[@mrjoshuagordon]

in the context of bodybuilding yes because people are simply not good at cardio. lower vo2 max and lower aerobic fitness. if you look at pro and elite age group cyclists. typically both groups are very lean and small framed and eat a ton carbs. it only takes about 13 minutes at 250w to burn 200 calories which for an cyclist is not that hard.

[@future62]

LISS kind of seems like a total waste of time lol. I am cutting now with a mix of food deficit and cardio but the cardio has decent intensity. The cardio I do (biking or running, both outside) seem to burn about 600-800kcal/hr which is decent. Even with 4-5 hours a week of that kind of cardio my legs aren't whittling away (though long runs do hamper my ability to train legs).