Just to illustrate the reason these guys are saying “it all starts with diet”
So you go out for your 20-min run and burn what, ~200kcals. And even granting that you have the time to do that twice/day, let’s say ~500kcals output (being generous here too)
But hey, you’ve just ran twice in one day so why not have that extra bowl of breakfast cereal later on and then you’ve gotta finish the milk in the bowl with just a bit more cereal and now there’s ~500kcals input right there = no progress[/quote]
I’m pretty sure the reason for Cardio is Cal’s you burn after you run. [/quote]
Not when the OP clearly stated, “Just like jogging 4mph no HIIT running.”
Oh wait, that was you. So you either run hard and get the kcals burned afterwards (EPOC) or you go easy for “damage control” and to not interfere with recovery. But you don’t get both.
Are you saying that doing light running does nothing to increase your metabolism afterwards?