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Look I get it, one of the simplest and most common tools used to decrease body fat is the addition of cardio…

Be it going for a jog, using a cross trainer or going swimming, cardio is probably the most used tool when it comes to putting yourself in a caloric deficit (apart from diet).?

But…is constantly adding more and more cardio into your regime actually helping your fat loss journey…

Let me explain…

We need to look at Non Exercise Activity Thermogenesis (NEAT)

NEAT is simply all of the additional calories burned from movements you do during the day that isn’t exercise. For example, walking, cooking, fidgeting. NEAT can easily equate to drastic differences in the calories you burn throughout the day and as a result easily boost or hinder your fat loss efforts.

…the problem is, for the majority of people who start a weight loss journey and manipulate their diet… calories burned through NEAT tend to?significantly decrease...

AND…continues to decrease further the longer you diet for. Eventually, this can reach a point where you’re burning so few calories outside of the gym that you’re no longer in a deficit. This is despite you eating less and training regularly, which then leaves you stuck at a plateau (Trexler et al. 2014)

To give you more of an insight into the importances of NEAT…even when a pair of identical twins were put on the exact same diet and exercise program for 90 days, one ended up losing over 25 lbs. Whereas the other lost just 7lbs due to their differences in NEAT (Bouchard et al. 1994)

So what can you do to prevent this from happening for you?

Well, first let’s go through what not to do.

Because the first thing people do when their weight loss hits a plateau is…they’ll either increase their?cardio in the gym?a little more OR they’ll eat a little less.

Although these are both viable solutions, they will only work up to a point. And can eventually actually counteract your efforts.

This is because?recent studies?have found that adding in cardio only increases your total daily energy expenditure up to a point. After this, it plateaus despite doing more and more cardio (Pontzer et al. 2016)

This is because most people will actually compensate by moving a lot less after their workout. To the point where they would actually burn?more?calories from the daily movement if they didn’t work out! Meaning that adding in cardio failed to help them burn more calories by the end of the day. And actually provided the opposite effect.

So while additional cardio may help up to a point, it can very quickly start to counteract?your fat loss efforts. And you’d instead be much better off focusing on the hours you spend outside of the gym instead.

So what is the solution to this?

I would highly recommend tracking your steps. And actually setting a daily step goal for yourself to hit, as this will give you a much better indication of what your overall NEAT levels are and a way to track it throughout your diet…

It really is a simple as that…

To find out more about Non Exercise Activity Thermogenesis listen to the latest episode of the Shred with Science Podcast

>>LISTEN HERE<<

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Chris

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