When it comes to fat loss, two main approaches exist: reduce calorie intake or increase calorie expenditure. But what if we kept our diets constant and focused solely on burning calories through exercise? What would happen if we did two hours of cardio daily to achieve a calorie deficit?
Researchers conducted an intriguing study to answer these questions. They recruited seven pairs of identical twins, all moderately overweight and sedentary, and monitored their diets and exercise in a controlled environment for 93 days. The goal was to reach a 1000-calorie deficit solely through cardio, without altering their caloric intake.
Study Design
During the initial phase, researchers meticulously measured each twin’s maintenance caloric intake through various assessments, including underwater weighing and blood work. Each participant’s diet was tailored to maintain their caloric needs, consisting of 50% carbohydrates, 15% protein, and 35% fat.
The exercise regimen involved cycling on stationary bikes for two hours a day, split into two sessions. Participants burned approximately 1000 calories daily through this routine, repeating it for 10 consecutive days followed by a rest day, for a total of 93 days.
Results: Did They Lose Weight?
On average, participants lost about 11 pounds during the study period, with individual losses ranging from 2 to 17.5 pounds. Remarkably, there was no significant muscle loss noted, despite the substantial calorie burn.
Insights and Adaptations
While researchers initially predicted a loss of about 14 pounds, the actual average was lower. This discrepancy likely stemmed from metabolic adaptations. According to Dr. Bill Campbell, as individuals engage in increased aerobic exercise, their bodies may compensate by decreasing energy expenditure in other areas, such as non-exercise activity thermogenesis (NEAT). This means they might subconsciously reduce their general movement throughout the day, effectively lowering their total calorie expenditure.
For instance, although the twins followed the same exercise and dietary plan, variations in their fat loss outcomes highlighted the importance of genetics and individual physiological responses. One twin might lose significantly more weight than the other, despite identical circumstances.
Practical Applications
The study suggests that a calorie-out strategy can effectively promote fat loss, but it poses challenges in real-world scenarios. Many individuals who add cardio without adjusting their diets might find they maintain their weight or even gain fat. This can happen if their previous calorie intake was already excessive, resulting in the cardio merely offsetting their excess calories.
Recommendations: Should You Do Two Hours of Cardio?
While the findings are promising, committing to two hours of cardio daily is impractical for most. Dr. Campbell recommends a more balanced approach to fat loss:
Adjust Caloric Intake: Start by reducing daily calories by 300 to 500.
Incorporate Cardio Gradually: Once your body adapts to dietary changes, introduce cardio to further promote fat loss.
Conclusion
In summary, while extensive cardio can contribute to fat loss, it’s essential to consider the caloric intake and overall lifestyle. A strategic approach, focusing first on dietary adjustments followed by exercise, is more sustainable and effective for achieving long-term results. Remember to maintain a high protein intake to preserve lean muscle during weight loss efforts.
Related Topic:
Is Intermittent Fasting Good For Long Term Weight Loss
