I understand that cardio is largely looked down upon in the PH community but I'm interested to hear from folks who have found that adding some regular cardio to your life has helped you to lean out when just eating a clean diet didn't.
I'm a big fan of Tom Venuto's advice on getting lean. I have, and highly recommend, his book "Burn the Fat, Feed the Muscle." I eat Paleo most of the time and I've gone through periods of low/no fruit, no nuts, no dairy and still didn't lean out. I do heavy weight training three days a week and that hasn't burned off the last 10 pounds of fat. But, during times when I did vigorous kettlebell training and vigorous crossfit training I was leaner. In fact, once upon a time I was at 10% body fat while doing "chronic cardio" (5 days a week of 40 minutes on the stairmaster) and eating a relatively low calorie Zone Diet (with crappy foods.)
I'm an endomorph body type and found the following information from Venuto's book to be very helpful in validating my own experience:
Endomorph training and nutrition strategy
When it comes to fat loss, a well-planned, strategic approach to nutrition and training is more important for the endomorph than for any other body type. The endomorph strategy focuses on high levels of activity and extreme levels of discipline and consistency in nutritional habits. Most endomorphs also need some degree of carbohydrate restriction with higher protein levels to compensate.
Exercise is an absolute MUST
Endomorphs generally have a very difficult time losing fat with diet alone. Even a close to- perfect diet often doesn’t work by itself because the endomorph needs the boost in metabolism that comes from exercise. The endomorph must do everything in his or her power to stimulate their metabolism and this means combining good nutrition with weight training and aerobic training. To diet without exercising means certain failure for the endomorph.
Large amounts of cardio
Someone with a low endomorph component may stay lean with little or no cardio at all. Endomorphs need a larger quantity of cardio to lose body fat. Most endomorphs will lose fat with surprising ease by doing some type of cardio at least 4 – 5 times per week. Extreme endomorphs usually need cardio every day (seven days per week). All endomorphs will tend to gain the fat back if they stop doing cardio completely. Often, they successfully lose weight, but then put it back on if they haven’t made the commitment to continue exercising for life.
I'm interested in hearing from folks who have had success with more cardio than what Grok would have done!