Chapter 15 — Fitness & Exercise
Should I do cardio or weights for weight loss?
Weights preserve muscle in a deficit (so you lose fat, not muscle). Cardio adds daily calorie burn and heart health. Do both — 3 strength sessions plus 2–3 cardio sessions per week is a sweet spot.
Follow-up questions
Does cardio kill gains?
Excessive cardio in a deficit can. Moderate (2–3 sessions of 30–45 min) is fine and improves recovery.
Fasted cardio for fat loss?
No advantage over fed cardio in real-world studies. Do whichever you can sustain.
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