WEBVTT

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I probably could have included this as a what to watch out

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for section, but I think we'll just dive into it here.

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Instead, what are we talking about when we are looking at

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energy expenditure?

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What are the ways we can do that?

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One of the common misconceptions is

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that using training is just a method

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of burning more calories.

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That's where you run into people just doing these very

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metabolic programs with very low calories in the attempt

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to burn more energy to create that energy deficit.

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The other thing is looking at the volume of the stimulus.

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So the energy demands between volume of the same program

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is often a very small difference.

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So adding a set here

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or there, probably not a big impact on your overall calorie

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calorie expenditure,

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but different training programs can have a very significant

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impact on how much energy you're actually expending.

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However, the energy expenditure should not necessarily

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be the primary goal of the training.

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In my opinion. The primary goal of the training is to

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maintain or build muscle tissue, nutrient partitioning

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conditioning and driving adaptations

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and driving adaptations kind of goes along

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with the building muscle tissue

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and conditioning combined, if you will.

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The most important thing when we're pushing fat loss,

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as I said before, is maintaining your muscle mass.

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We do not wanna lose that

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when we're going through this process.

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If you're going for more of the recomp type goal,

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we definitely want to make use of the training

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so we can build a little bit

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of muscle tissue while we're losing that body fat.

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We don't want to trade having a favorable training stimulus

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for just burning more calories.

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When we're taking a look at cardio, we need to look at

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what we're trying to accomplish with it outside

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of just burning energy, because there's different ways

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and options we can structure it to get different outcomes.

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If you're low on the time in the gym

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or you don't have a lot of sessions available throughout the

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week, you're not

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and you're not able to maybe get a large volume of

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resistance training in, we might use cardio

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to add on top of what we're going for.

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So if we were going for like a,

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a tension based program trying to stimulate, uh,

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get enough tension stimulus in the muscle tissue,

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maybe we would opt for like a hit or a mit a high intensity

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or moderate intensity interval training to compliment

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or add on top of it.

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If we are getting enough of

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that stimulus in our sessions throughout the week,

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maybe we want to compliment it.

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So adding in, if we were doing, again,

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a tension based program, not doing, you know, a bunch

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of circuits or metabolic work, lower reps,

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slightly longer rest periods, then we would compliment that

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with maybe a low intensity stay say so just walking

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could be steps on a walking pad at home, uh, walks

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with the dogs, a lap around the office during, uh,

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the lunch break, whatever it takes just

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to move a little bit more and burn more calories without

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Adding stress on top of what you're already going through

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with the deficit.

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The high intensity, the moderate intensity,

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those are adding a stress on top of it.

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The low intensity is minimal stress, just burning calories.

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So there's different places we can fit that in.

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So if you have to do, you know, your training

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and your cardio together, oftentimes

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if you're getting a decent session in adding some low

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intensity at the end of the workout could be a good option.

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If you're having trouble, you know, getting a ton

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of stimulus in the session for whatever reason,

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maybe some interval work, if you have enough calories

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to support, it could be the way to go.