Cardio Isn't Best for Weight Loss...

The most common fitness related goal is losing body fat. It seems like everyone has that goal in mind, but only a handful of people actually achieve it long term! There are many factors that play a role in body composition; diet, movement, modality of movement, sleep quality, genetics, medical conditions, etc.

We hear experts in the fitness field say “calories in vs calories out” all the time. They are referring to the idea that if you eat more calories than your body’s caloric needs, your body weight will increase. Vice versa, if you eat less calories than your body’s caloric needs, your body weight will decrease. It sounds simple, right?!

The problem is, calories aren't the full picture. Weight can be affected by hormone balance, metabolic health, nervous system function, stress management, environmental toxins, mental health, gut health, nutrient absorption, and so much more. But for some reason, calories remain to be the sole focus.

A common trajectory for weight loss is starting by reducing caloric intake and increasing caloric expenditure (eating less and moving more). Initial weight loss is achieved, but since their caloric needs have adjusted based on reducing intake, weight loss plateaus. It is a vicious cycle of reducing and plateauing, only to get to a point where you are barely eating, frequently doing intense workouts, and probably feeling fatigued and depleted.

A different & more sustainable approach to weight loss is prioritizing NOURISHING movement - movement that ADDS benefit rather than simply burns calories. Research has shown that the most effective ways to do this are resistance training, and raising your total daily energy expenditure (TDEE) though non-exercise activity thermogenesis (NEAT).

NEAT

Non-Exercise Activity Thermogenesis (NEAT) is all of the energy spent throughout the day (not including structured exercise). Walking around the grocery store, cleaning the house, gardening, and pretty much anything that requires movement throughout the day! This will increase the amount of energy you spend (your TDEE), so based on our calories in vs calories out equation, your body will require you to consume more calories to maintain. NEAT is different from calorie burn from exercise (like intense cardio) because it is usually easier to maintain long term habits built by living a more active lifestyle, and is typically lower intensity so it is easier on the joints and body. This type of movement benefits hormone health, stress management, nervous system health, mental health, metabolism, and so much more.

Strength training

Resistance training is mainly focused on gaining strength, and therefore gaining muscle. Resistance training can include bodyweight, resistance bands, and weights, and it typically focuses on the strength aspect. Aerobic exercise, however, has shown to be less effective at long term metabolic health and weight management. This is because its main focus is calorie burn and intensity - which can only last for so long without damaging overall health. Typical forms of aerobic exercise are running, and high intensity circuit training.

Simply put, cardio isn't best for weight loss! Of course, I am referring to highly intense training for calorie burn. At the very least, it will only produce short term weight loss; at the worst, it can lead to all kinds of health issues like hormone imbalance, nervous system dysfunction, depletion, and injury. Prioritize NOURISHING forms of movement like walking, hiking, activities, and strength training!

Source used:

N. Casanova. Behavior Change vs Metabolic Adaptation: Are you Doomed by your Genetics or do we have a Chance? Alan Aragon’s Research Review. March 2021.