You’ve been told to do more cardio. But the truth is...it's not enough.
In this issue, I’ll show you why cardio alone won’t move the needle and what actually works if you want to lose fat, boost energy, and feel good in your body after 40.
If you’re trying to lose weight and feel better in your body, you’ve probably been told to “just move more” or “start doing cardio.”
But here’s something most people don’t realize:
Cardio burns far fewer calories than you think 
And it’s not the most efficient way to change your body composition — especially after 40.
Let me show you what actually works better and why it matters.
The 3 biggest calorie-burners in your day (and how to optimize each)
We all burn calories in a few different ways throughout the day, it’s called TDEE (Total Daily Energy Expenditure).
Here’s how that breaks down:
RMR (Resting Metabolic Rate): 60-70%The calories your body burns just to keep you alive — breathing, pumping blood, staying warm.
NEAT (Non-Exercise Activity Thermogenesis): 15-25%Everyday movements like walking, fidgeting, cleaning, cooking, standing.
TEF (Thermic Effect of Food): ~10%Calories burned during digestion, especially from protein-rich foods.
Exercise (EAT): Only ~5–10%This is your actual workout time and it’s a surprisingly small slice of the pie.
What this means for you:
Spending hours on the treadmill isn’t the answer.
To really change your body (and make it last), you need to focus on the other 90% too.
Here’s how:
1. Eat more protein to burn more calories (TEF)
Protein is the most “expensive” food for your body to break down.
It takes 3–10x more energy to digest protein than carbs or fat.
Translation: eating protein actually boosts your metabolism.
What to do:
- Aim for 1g of protein per KG of body weight (or about 25g per meal).
- Fill your plate with: eggs, fish, Greek yogurt, tofu, lentils, chicken.
- Protein also helps you feel full and reduces cravings.
2. Move more throughout your day (NEAT)
This isn’t about workouts, it’s about how much you move when you’re not working out.
NEAT adds up fast, and it’s the easiest to improve.
What to do:
- Take a brisk 10-minute walk after each meal.
- Set a timer to stand up and move every hour.
- Park farther away. Take the stairs. Pace while on the phone.
These small choices burn more than you think and they support blood sugar, mood, and digestion too.
3. Build muscle to burn more at rest (RMR)
Muscle is metabolically active tissue. The more you have, the more you burn, even while you sleep.
What to do:
- Strength train 2–3x per week (no gym required).
- Use dumbbells, resistance bands, or bodyweight.
- Focus on compound moves: squats, push-ups, rows, glute bridges.
No need to go hard or get sore, just build consistency.
This is what turns your body into a fat-burning machine 24/7.
So…is cardio bad? Not at all.
Cardio has tons of benefits:
heart health, brain health, stress relief.
But if weight loss is your goal, it shouldn’t be your only tool.
When you shift your focus to building muscle, eating smarter, and moving throughout the day, that’s when real body change happens.
The bottom line:
You don’t need to train harder.
You just need to train smarter.
Start with one change:
more protein, a daily walk, or two short strength workouts this week.
Hit reply and let me know which one you choose to focus on this next week.
Have a wonderful day 
Idan
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