Ben Greenfield

So if you get enough reps at a high enough wattage doing cardio, you can change your body composition.

Swimmers have huge shoulders, and they're not spending a ton of time in the gym.

So if you're at the extreme end of the cardio range, you can change your body composition.

But most people are not going to do that on an average, you know, cardio bunny workout machine.

yeah the higher intensity one the one that gets your heart rate higher because of what's called post-exercise oxygen consumption meaning that the harder that you work out the higher your metabolic rate is after the workout

Or the more muscles that you stimulate during a workout, the higher your metabolic rate is long term because muscle burns calories and you're adding new muscle to your body.

So anything that keeps the metabolic rate elevated for a longer period of time is going to be better.

And there are, of course, like subtle nuances.

Like if you over train and it's like two hours doing super high intensity stuff in the gym,

you will eventually develop hormone imbalances that send your body into starvation mode.

Then it wants to start holding on to fat and get the cortisol issue.

So there's always kind of like a law of diminishing returns.

But for the most part, you're going to burn more calories, burn more fat and lose weight more effectively if you're exercising at a higher intensity instead of a lower.

Yeah.

Yeah.

Let's say that you weren't going to... By the way, I just bought a new shirt at TJ Maxx because I had to be on a documentary and now I feel like I'm nippling out.

I hate to see any nipple, actually.

Okay, good.

But you do look very fancy in your new white shirt.

No logos.