when you haven't done cardio since 2007

Cardio is something I've admittedly been very inconsistent with in my fitness plan over the past while, but when my training is fully on point I usually aim to tag a short cardio workout onto the end of weight training sessions around 3 times a week.⁣ Either higher intensity intervals on the treadmill (around 8-10 mins total) or a moderate intensity/moderate duration cardio session for about 20 minutes total.⁣ From a pure fat loss standpoint the truth is that cardio is not a must. Not only does a typical cardio session not burn calories nearly as effectively as most people think, but your body will also compensate later on by reducing levels of NEAT (non-exercise activity thermogenesis) which brings the number down further. Not to mention the appetite stimulating effect on top of that. Cardio (whether it's HIIT cardio, LISS cardio or MISS cardio) is moreso something I include for overall physical/mental health as opposed to the pure calorie burning aspect.⁣ If traditional cardio just isn't something you're into, making an effort to get in more walking is a reasonable middle ground in combination with your weight training for muscle building. Around 8000 steps per day is a reasonable minimum, and preferably 10,000 steps per day or more.

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