Exercise
The Exercise domain tests how to use training to create an energy deficit while protecting lean mass, fitness, and adherence. Expect questions on resistance training, cardio dose, NEAT, MET calculations, progression, and compensation.
Resistance training and cardio
Resistance training 2–3 days/week, covering major muscle groups with 2–4 sets of 6–15 reps, helps retain lean mass in a deficit. Moderate cardio for 150–300 minutes/week supports energy expenditure and health; 7,000–10,000 steps/day adds meaningful NEAT. HIIT is time-efficient but adds fatigue and is not required for fat loss.
Estimating burn and compensation
Use: kcal ≈ MET × 3.5 × kg ÷ 200 × minutes. A 90-kg client walking briskly at 5 METs for 30 minutes burns about 5 × 3.5 × 90 ÷ 200 × 30 = 236 kcal. Do not assume all of that is additive: hunger and reduced spontaneous movement can partially offset the deficit. Track intake, steps, waist, and weekly weight rather than trusting the treadmill display.
Worked example
A 90-kg client wants to add two 30-minute walks daily. Each walk is ~236 kcal, so the apparent addition is ~472 kcal/day. Reason: start with one daily walk, keep resistance training twice weekly, and monitor hunger and step counts. If weight loss stalls and intake has crept up, address intake first; add the second walk only if recovery and schedule allow.
Traps
Prescribe cardio only and lose lean mass; add too much volume too soon; overestimate calories burned; ignore post-exercise hunger; skip progression; treat soreness as proof of effectiveness.