CAN I HAVE BENEFITS OF CARDIO WITHOUT DOING CARDIO?

First, how much cardio do you do a week?

Second, what is your goal for doing cardio?

Third, do you even like cardio?

If I answer these questions, the for me:

1 - 15 - 30 minutes/week

2 - generally for implementing fun and dynamic movements to improve my conditioning

3 - I do not like group exercise class cardio but I may do dance cardio

When I assess my client's current state of activities, doing cardio 4-5 times a week comes up every time.

You are probably thinking: "Is there anything wrong with cardio?" - Not at all! It is not about wrong or right.

It depends!

I personally not a big fan of one hour group exercise cardio 4-5 times a week. My goal is building muscles to strengthen my body and boost my metabolism as I am approaching my 50s. Cardio is a catabolic activity, which is in a nutshell "breaks down muscles"........! You can read more about it here.

I got curious if there is another way to receive the benefits without doing cardio. Of course!

Let's shift to nutrition particularly essential nutrients that our body relies on: Carbs, Protein and Fat!

What I usually hear from my female clients who are women over 40 is this: I do cardio 4 times a week and try to eat less carbs and less calories.

This formula is set for a disaster! I will talk about it in a different blog!

Let's take a look at nutrition and thermic effect of food (TEF)!

Thank you @saltyfits for providing this extensive cheat sheet

Have you ever thought that adding more protein and vegetables will help you burn as many calories as a 20minute of cardio?

Doing my happy dance! 😀😀

Firstly, we need to know TEF! 😱The thermic effect of food (TEF)- or thermogenic effect - energy expended by our bodies in order to consume (bite, chew and swallow) and process (digest, transport, metabolize and store) food.

Protein foods typically have a TEF of 25 -30%.
Carbohydrate foods require about 5-9% TEF.
Cruciferous vegetables are around 25-30% and fats are somewhere between 0 and 3%.

if you just exchange 100 calories of carbs for 100 calories of protein, you will burn off another 20-25 calories.

If you swap out 100 more calories of carbs for vegetables, that's another 20-25 calories.

If you swap 100 calories of fat for 100 calories of vegetables -- that eats up an extra 27-30 calories.

By manipulating the macronutrients, you impact the TEF and it technically burns off extra cals.

For most people that's the equivalent of about 20 mins on a treadmill.

Do your math!
Do you eat a typical American Standard Diet (SAD) that is 70% carbs? Time to make changes! 🙌🙌

And, yes, carbs are not bad but when they are not balanced with other essential macro nutrients like protein and fat, then you are reducing your options for fueling the body and boosting your TEF rate!

It is very empowering to treat food for its nutritious content particularly essential nutrients of carbs, fat and protein rather treating food as good or bad! This is the mindset shift I am making.

What is your main protein source?

Do you have enough to meet your goals and activities?