If you want to get leaner? How important is doing cardio?

If you want to get leaner? How important is doing cardio?
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Research shows that only focusing on cardio without changing your eating patterns does not result in a lot of fat loss [1, 2].
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The key focus for fat loss should be creating a calorie deficit via nutrition first. Doing extra cardio will enhance your results if you have a calorie-controlled diet. But without a calorie-controlled diet, doing some cardio sessions in a week won’t create a big fat loss push.
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Also, keep in mind that it’s typically best to prioritize lifting weights in your training routine to help you maintain muscle while losing fat. Cardio can be sprinkled on top of lifting weights for increasing your calorie deficit and getting the health benefits from doing cardio.
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📚 References:
1. Steele, James, et al. “Slow and steady, or hard and fast? A systematic review and meta-analysis of studies comparing body composition changes between interval training and moderate intensity continuous training.” Sports 9.11 (2021): 155.
2. Thomas, D. M., Bouchard, C., Church, T., Slentz, C., Kraus, W. E., Redman, L. M., … & Heymsfield, S. B. (2012). Why do individuals not lose more weight from an exercise intervention at a defined dose? An energy balance analysis. Obesity Reviews, 13(10), 835-847.