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Fun fact: Cardio doesn't burn fat. With 6 years of experience, this is what I would do to lose +20 pounds of belly fat. ~Save this and do what really works to lose fat~
Cardio doesn't burn as many calories as you think. A 30-minute jog? About 300 calories. That's one cookie. Plus, your body adapts quickly, making cardio less effective over time.
Excessive cardio can lead to muscle loss. When you're in a calorie deficit, your body may break down muscle for energy. This slows your metabolism, making fat loss even harder.
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Calorie Deficit A calorie deficit is when you consume fewer calories than you burn. The best way to do this without counting calories is to simply increase physical activity. Maximize fat loss by eating less sugars and high calorie junk foods.
Creating a calorie deficit works best with a diet that is: • flexible — adapts to your lifestyle • enjoyable — includes your favorite foods • realistic — so you can stick to it for a long time As you lose fat, you'll also need to recalculate calorie deficit targets.
Resistance Training Lift weights 3-4 times per week. Focus on compound movements like squats, deadlifts, and bench press. Train to failure or near-failure to maximize muscle growth and fat loss.
Resistance training preserves muscle mass while in a calorie deficit. More muscle = higher metabolism = easier fat loss. Plus, you'll look better as the fat comes off.
Low-Intensity Cardio High-intensity workouts aren't necessary. Walking, swimming, cycling, and rowing are enough to burn extra calories without impacting recovery or increasing hunger.
Aim for 7,000-10,000 steps per day. This burns calories, improves cardiovascular health, and doesn't interfere with muscle growth or recovery.
Diet Breaks Implement periodic diet breaks every 4-6 weeks. Eat at maintenance calories for 1-2 weeks. This helps reset hormones, reduces diet fatigue, and makes the process more sustainable.
The bottom line: Ditch the treadmill. Focus on resistance training, low-intensity cardio, and a flexible diet. This approach is more effective, sustainable, and enjoyable for long-term fat loss.
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