Note: You are an individual, your results will vary depending on genetics, adherence, and effort.
Matt is a cyclist. He trains nearly every day and clocks up hundreds of kilometers in a week. He came to me frustrated because despite all this cardio he never managed to lose the last layer of fat covering his abs. Once we got his nutrition timing and macros sorted, he saw results pretty quickly.
The lesson here for the average man: Get your diet in shape before throwing loads of cardio in there. Because if your diet isn’t on point, you might be spinning your wheels (literally) and not getting the results you want.