-- My Insight On Cardio & Cardio Adjustments --
Cardio has forever been thought of as "a" or "the" tool for fat loss, or as the reaction to countering that "cheat meal" your meal plan said was going to "help" improve your physique.
Now, in this post specifically - we are going to refer to the implication of cardio on a compositional based model.
If your doing cardio for lifestyle & it's health benefits, simply include a moderate amount you deem enjoyable when you can.
Now, back to the practicality of cardio.
Cardio is not the causation of fat loss, it's inclusion is to simply increase your total expenditure to add to the total deficit.
No, it doesn't shape your Butt or build muscle no matter how many kick backs you do on the stairmill..😳
Cardio - I always have my clients track their cardio by 'Calories out' - as this allows the flexibility to enjoy variations of cardio following the same methodical formula.
That being said, the amount of calories your Fitbit, or the machine you're using indicates - it's almost more than certain that it's wrong.
Wrong being, too much. But in terms of tracking it, its consistently wrong by the same amount.
When EMG studies measure energy density & energy expenditure, the average subject expended about 3-7 calories per minute on steady state cardio ranging from body size & gender.
A lot less than some of those indicative 16-20 cal per min.
This is why, some people spend so Much time spinning their wheels on machines only to see minimal to no compositional change.
In addition to that, cardio isn't a net burn regardless.
Just because your doing cardio totalling 300 Cal on the machine, doesn't mean you burnt an extra 300 cal.
Doing cardio or not, you still would have been burning calories regardless during that time frame.
Around the model of 2-5 cal per minute, instead of the 3-7 cal per minute on the machine.
Equatively, that 300 cal of expenditure the machine implies, is quickly grounded when you factor in actual expenditure & the small skinny burned over your norm.
This is why some diet to elite levels on no cardio.
Build that metabolism! Use 🏃 if necessary but be mindful of it's contribution!