Before you add more cardio… read this.

🍰 1 slice of cake → ~6,000–8,000 steps
🍦 2 scoops ice cream → ~5,000–7,000 steps
🍟 Medium fries → ~4,000–6,000 steps
🥤 500ml cooldrink → ~2,500–3,500 steps
🍫 Chocolate bar → ~3,000–4,500 steps
🥨 Packet of chips (large) → ~7,000–10,000 steps
🍩 Doughnut → ~3,000–4,000 steps
🍞 Amaqwenya (vetkoek, 1) → ~5,000–7,000 steps
🍬 Sweets (small packet) → ~2,000–3,000 steps
🍕 2 slices pizza → ~6,000–9,000 steps

Now think about this.

If your strategy is:

“I’ll just do more cardio…”

But you’re still eating like this…

You’re cancelling out your own work.

And it gets worse.

Because cardio only burns calories while you’re doing it.

Once you stop… the benefit stops.

No muscle built.
No long-term metabolic change.

Just calories burned in the moment.

They try to outwork their food.

More steps.
More running.
More sweating.

But your body adapts.

It becomes more efficient.

Which means over time:

• you burn less doing the same cardio
• you need to do more to get the same result

That’s a losing game.

Focus on building muscle.

Because muscle changes everything.

Muscle is metabolically active tissue.

That means:

• you burn more calories at rest
• your body handles food better
• fat loss becomes easier over time

Keep it simple.

1. Walk
Build consistency (use your song method)

2. Add strength
Start with:

• Squats
• Push-ups

That’s enough.

Stop asking:

“Should I add more cardio?”

Start asking:

“Am I getting stronger?”

Because that’s the real driver.

You don’t need more cardio.

You need a better strategy.

Don’t chase calorie burn.

Build a body that burns calories for you.

If this made you think differently, reply and let me know.

Talk soon,
Thando 💧