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How much cardio do you need to lose fat efficiently

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Zero

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How much cardio do you need to lose fat efficiently

Zero

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Technically true

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portion control and less alcohol

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That's diet.

I was running 40 miles a week at decent paces and gained weight. Chubby weight.

It's all diet, my friend.

I look at pics of myself when I was running and biking nearly every day and compare them to the period after I'd hurt my knee and was not running or biking at all, but had cut carbs. It's crazy how much thinner (and lower bf%) I was during the low-exercise, low-carb months.

Now knee is healed and I'm even lower carb. I just run, swim, bike, and eat my face off and stay around 10% bf. I still haven't started lifting because arm hurts from ski injury.

I guess the point is, it's really all in the kitchen, but I don't count shite, and my training and what I eat right now allows me to not even think about the amount I'm eating.

I ran 13.1 this am before breakfast and am not even hungry. I may have a worm.

Weight is lost in the kitchen. Keep lifting weights. Try to eat 0.8 grams of protein per pound of lean body mass per day. This will help keep muscle.

Calculate your TDEE and subtract 300-500 from that. That’s how many calories you should eat per day. Do this and report back in 12 weeks.

Also track everything. My SO has been complaining last night about not losing weight. Turns out she wasn’t putting in all the sauces and additional toppings because it was too hard. :facepalm: 2 Tablespoons if olive oil is 200 calories. 2 tablespoons of light mayo is 75 calories. That shite adds up.

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Not sure if this means anything, but whenever I run 10+ miles, I lose my appetite for the day. At least until the evening when I'll binge.

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I'm experiencing the same thing right now. I scrambled five eggs, cooked spinach, zucchini, onion, tomato, etc, cut up an avocado, and it's just sitting there. I haven't eaten in 20 hours still. I am about to force feed myself.

Question (not to you but the downvoters): why do people downvote on this board? This isn't the OT or PT or Rant. We have normal conversations on here. If you disagree with something, say it and state your reasons, like an adult memeber of society.

Touché, just don’t really think about it as much... you know?

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I was running 40 miles a week at decent paces and gained weight. Chubby weight.

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If all you do is cardio eventually your body will start to burn muscle and store fat.