It is difficult to 'compensate' for a high-calorie diet solely through exercise, as energy expenditure related to sports is often overestimated by consumer trackers and limited by the time and intensity required.

noli's read

The creator highlights two points validated by science: the inaccuracy of fitness trackers (smartwatches) and the superiority of cardio over strength training for immediate caloric expenditure. Research, particularly via comparative studies published in the Journal of the American Medical Association (JAMA), confirms that activity trackers tend to overestimate energy expenditure. The use of indirect calorimetry (the mask mentioned) is indeed the 'gold standard' in laboratories for measuring real energy expenditure through gas exchange (oxygen/CO2). The distinction between strength training and cardio is also accurate: strength training, while essential for body composition and basal metabolism, involves rest periods that reduce total caloric expenditure per unit of time compared to sustained cardio effort. There is no exaggeration here; the point serves as a healthy reminder that one hour of intense exercise does not always 'cleanse' a high-calorie meal, which is consistent with the principles of thermodynamics.

the sources

1. 1Hall KD, Heymsfield SB, Kemnitz JW, et al. 2012
2. 2Rolls BJ 2009