my goal is to reduce body fat. so i start planning my daily meal. my body need a total of 2.5k to be maintain. so i cut it to be 2k

so here is the thing guys.

if i simply can make a calorie deficit by only through my eating/diet. why should i do a cardio?

consider this situation:

1. i eat for a whole day by 2k calorie

2. i eat for a whole day by 2.1k calorie and i did a cardio which burns lets say a 100 calorie. which makes my total calorie of the day is 2k.

both situation achieved 2k calorie at the end of the day. i read a lot and all of my reading say bla bla bla cardio is a must bla bla bla.

sigh. so guys if u have experienced in this problem can u share it? thanx guys

Do cardio so can enjoy more food !! Or to accelerate the cutting process

ignore for more food. im more interested by how to accelerate to lose a body fat

don't over eat.
avoid in between meal snacks - or eat healthy snacks i.e. fruits if you have the temptation to have snacks.
do regular medium to high intensity cardio exercises.
but there's this lil bit of stubborn belly fat which i'm still trying hard to get rid off, if you have a tip, do share.

How do you get your calorie maintenance value? You multiply your BMR with your activity factor (read more on my sig). If you don't do any exercises, you can't get that 2500kcal maintenance. Most probably you'll get 2000kcal.

Why people do cardio? It's the easiest form of exercise.

Why people says cardio is a must to lose weight? It's because of their knowledge limitation.

Why people resort to Mass Gainers to gain weight? Same reason as above.

Why people starve themselves and/or consume herbalife/TRA/Shaklee to lose weight? Same reason as above.

1. im not too active and im not very active either. that makes me active only. so i choose active multiplier to get my calorie maintenance. i dont get your point. ofc im aware if im active or not.

2. easiest form? ok

3. so u want to say that author of bodybuilding.com with experienced as personal trainer, fitness coach has already limit their knowledge?

4. ppl rely on mass gainers because of many factors. imagine a total of 2k calorie can be simply achieve with one drinks.

5. once again. this people has reach their limit?

1. What's your BMR and what's your activity factor?

3. Research shown that HIIT and HIT > LISS. With HIIT and HIT, you'll have higher EPOC which means that your body keeps burning calorie even after you stop your exercises. Who doesn't want that?

4. Mass Gainers are full of craps. Even SPONSORED IFBB Pro that requires 5-8K kcal per day doesn't consume mass gainers from the sponsoring companies.

5. Nope. They just lazy, and lack of knowldege, and lazy. I said lazy twice? Yes I do.

Yes cause this people lazy to read and do research so they just simply put there "cardio must". Their knowledge is limited.

OP,

1. cardio can make fat lost faster by utilizing more energy.

2. Cardio is healthy whereby it increases stamina and heart health.

1. my bmr is 1,752.40. activity factor like? 60 minutes for each workout of 3 days and 1 day rest. y?

3. how in the world they know what is hiit and hit and epoc if their knowledge is limited?

4. stay on the topic, to burn fat

5. not talking about lazy ppl rite now. my eyes is on fitness coach that writes article for cardio is a must bla bla bla

maybe for now, i believe that cardio have benefits, good for health and etc. it is not a must to burn fat. is it?

Cardio exercises is indeed good for health . But you don't need cardio to torch fat . All u need is a calorie deficit , do note that as ur weight drops so does ur TDEE , meaning u will need to recalculate ur calories again to ensure you won't stall in progress .

OF COURSE no. Just eat below your TDEE. Fat loss is all about calories in and calories out. It's basic energy physics actually.
Adding on to what kshen said, you need recalculate your TDEE after losing around 2kg of fat. This is because your TDEE will become lower as you lose fat since you are getting lighter.

i'm not sure about that.

i've been eating 1,000 cal for i can't remember how many months but my weight stays within the same 5kgs.

i think once your body adapted to your daily cal count, it just keep preserving those fat in.

1. OK. Just checking.

2. If they know what is HIIT, HIT and advantages on the EPOC, they won't say that cardio is a must for weight loss; hence their knowledge limitation. If they know that HITT is better than LISS, why would they advocate LISS?

4. No 4 points is about mass gainers and no sane people who want to lose fat will consume mass gainers. And more knowledgeable people will stay away from it because of the ingredient.

5. Points still on lazy people. Lazy people will not try to make a research on "What's the best method to lose fat". They will follow the GenPop opinion and hear say.

If you know about calorie in vs calorie out, then you'll know that you don't even need to exercises to lose fat. You do exercises to fasten the result. What ever exercises you do, there are pro and cons. LISS is easy, HIIT is hard but you'll get better ROI. HIIT + Weightlifting is much better. But you need to dig much much deeper in order to learn about weightlifting. What stopping you and other gurus from bodybuiling.com to learn and gain extra knowledge?

I could say that your body is in starvation mode. When you are eating way below your BMR, your body sense that you are calorie deprive hence it will holds as much fat as it could; making your weight loss stagnant (this is the same situation as polar bear hibernation).

That's the reason why extreme dieting only works for a very short while and never produce any good result. First, you'll drain out the water in your body. Second, you'll have very low amount of protein hence your body will start to breakdown your muscle tissue (your fat burning factory) for protein, glucose, energy. Third, your body will retain as much fat as it could as it sense you are in starvation mode.

pretty much. i lost nearly 15KG on the first 6 months and it stick there for nearly a year now.

so how do one get out of starvation mode without gaining weight in the mean time?

Well, you can google for metabolisme damage by Dr. Layne Norton. He already covered in depth about this issue. He also have trained few bodybuilders and they won the competitions they've entered without them needing to do endless cardio and using diuretics.

Depends on your goals. Calorie counting alone will make you lose weight, but how long can you keep it up? And consider the fact your metabolic rate drops as you age. You'll find that its harder to keep off the weight without exercise as you grow older.

Wouldn't it be better to build a stronger, more efficient body with a good metabolic rate? If you're not into cardio, that's cool. Why not lift weights? The extra muscle you gain forces your body to burn more calories to maintain it.

If you're in calorie deficit, you are losing both muscle tissue and fat. Fat is a stored energy in your body because of excess calories that your body does not need. So how it's going to build fat if you're in calorie deficit? What are the things that build that fat since it's all used up by our body?

Our muscle doesn't turn to starvation mode or muscle-tissue-to-fat-conversion mode. Your weight doesn't drop because the metabolism slowed down for your current weight. For example 50kg need 1,500cals to lose weight. Once you've dropped to 40kg, your smaller body doesn't need that much calories to maintain. Let's say now you need 1,000cals to lose weight but you still eating at 1,500cals and that is a calorie surplus. So, your weight just going up and down there.

Not trying to be condescending but isn't starvation mode a myth?