Cardio
Zone 2, HIIT, cardio before or after weights — what actually reduces body fat.
- What Actually Matters
Zone 2 cardio works — but your watch's heart-rate zones are probably wrong
4 studies · 2025 Sports Med meta-analysis
Zone 2 is real and effective — but fixed % of max HR varies up to 29% between individuals, per a 2025 study of 50 cyclists. Here's how to find your actual zone.
- Myths Busted
Spot reduction is (mostly) a myth — but one 2023 RCT found a small trunk-fat edge
2 RCTs · Brobakken 2023 + Zourmand 2025
Crunches won't melt belly fat on their own. Here's what two RCTs actually found — and what that means for how you train.
- What Actually Matters
Cardio before or after weights: why the order depends on your goal
3 studies · 2024 meta-analysis (23 RCTs, n=916)
Do cardio before or after lifting? The answer depends entirely on your goal. Here's what the interference effect and a 2024 meta-analysis of 23 RCTs actually say.
