Body Fat USA

More cardio isn’t always better.
Better cardio is better.

One of the biggest misconceptions in fat loss is that you need to push as hard as possible, every time, to see results.

That’s not how physiology works.

During this 90-day experiment, I’m being intentional about how I do cardio—not just how much.

A quick breakdown
• Lower-intensity cardio (Zones 2–3)
• Supports fat oxidation
• Improves aerobic capacity
• Easier to recover from
• Sustainable long-term

• Higher-intensity cardio (Zone 4)
• Powerful tool
• Improves conditioning
• Burns more glycogen
• Higher recovery cost

Zone 4 isn’t “bad.”
It’s just expensive—from a recovery standpoint.

That’s why my approach isn’t:
❌ “Go hard every day”

It’s:
✅ Use intensity strategically
✅ Balance stress with recovery
✅ Support fat loss without sacrificing lean mass

If fat loss were just about suffering, everyone would already be shredded.

PLEASE, PLEASE, PLEASE reach out to a trust professional regarding what exercise and diet is best for YOU!!!! This FB thread is NOT intended to be advise. We are all different and you deserve a personalized plan.

👉 Progress comes from the right stress, applied at the right time, with enough recovery to adapt.

I don’t track food because I’m obsessive.
I track food because I hate guessing.

One of the biggest reasons fat-loss plans fail isn’t motivation—it’s miscalculation.

Most people are unknowingly dealing with:
• Under-eating on some days
• Over-eating on others
• And wildly inaccurate calorie targets in between

So for this 90-day experiment, I’m tracking my food daily using Cronometer.

Not because it’s perfect—but because it lets me reduce error.

Here’s why Cronometer matters

• I can import calorie expenditure data from my watch
• I can adjust my calorie targets using my measured Resting Metabolic Rate
• I can see patterns over time—not just “good” or “bad” days

Most apps estimate your metabolism using formulas.
I’m not doing that.

I’m using my actual RMR, measured with a Korr MetaCheck—because guessing how many calories your body burns at rest is like guessing your bank balance and hoping it works out.

The goal isn’t perfection

It’s awareness.

When you know:
• What you’re eating
• What you’re burning
• And how your body actually responds

You stop relying on willpower—and start making adjustments that make sense.

👉 You don’t need more discipline.
You need better information.

If weight loss were the goal, a bathroom scale would be enough.

But it’s not.

When most people say they want to “lose weight,” what they actually mean is:
• Lose fat
• Keep muscle
• Look better
• Perform better
• Feel better

The problem?
The scale can’t tell the difference between fat, muscle, water, or glycogen.

That’s why during a fat-loss phase:
• The scale might stall
• Or barely move
• Or even go up

…while your body composition is improving.

What actually matters

Fat mass ↓
Lean mass ↔️ or ↑

That’s the difference between:
❌ “smaller”
✅ “healthier”

In my 90-day experiment, I’m tracking fat loss—not just weight using DEXA, measured on our GE Lunar Prodigy, because it shows what the scale never can.

Over the next few weeks, I fully expect:
• Fluctuations
• Plateaus
• Weeks where the scale lies

And that’s okay—because the data tells the real story.

👉 If your only feedback is a scale, you’re missing most of the picture.

January isn’t about going hard.
It’s about building habits that don’t collapse in February.

Your first month should focus on:
• showing up
• tracking
• consistency

Not perfection, progress. 80% weekly!!!

Pick 3 habits you will track every day in January.