To maximize calorie loss, prioritize continuous moderate-to-high intensity cardio over traditional resistance training (which involves excessive rest periods), and do not rely on activity trackers, which overestimate expenditure by at least 20%.

noli's read

The finding that cardio burns more calories during a session than resistance training is robustly supported by research. A randomized clinical trial published by Falcone et al. (2015) demonstrates that 30 minutes of continuous cardio expends significantly more energy at the time than a traditional resistance training session of the same duration. As noted by expert analyses on the Examine platform, the necessary rest periods between sets in resistance training mechanically limit direct energy expenditure. Regarding activity trackers, a 2022 meta-analysis of 72 devices confirms they lack precision in estimating calories burned, with margins of error frequently exceeding 20 to 30%. However, this short-term approach overlooks the fact that resistance training stimulates muscle development, which sustainably increases resting metabolic rate. Furthermore, Herman Pontzer's research on constrained energy expenditure shows that the body often compensates for extreme exertion by reducing other invisible expenditures for the remainder of the day.

the sources

No named source held this one up — that absence is part of the verdict.