That’s why you want to keep the intensity of your cardio sessions low. We know that to lose fat, we need to create a caloric deficit. (BODYBUILDING & SPORTS). Yes, cardio can certainly deliver a variety of valuable benefits when performed consistently, but going too far overboard is not a wise idea if you’re looking to build muscle and gain strength as effectively as possible. Adaptations in activity levels aside, there’s another reason cardio isn’t ideal for fat loss. That’s why lifting weights is better for fat loss than cardio is. Even if you aren’t using cardio as a means of improving body composition, the psychological benefits alone are well worth it. “To gain muscle with cardio, you need to stress proficiency in your anaerobic and aerobic systems,” he adds. That’ll bear more fruit when it comes to shaping an eye-catching figure. For example, if you’d prefer to do 5-6 sessions a week with the understanding that it probably will impact your muscle gains to a certain degree, then that’s obviously fine since it totally depends on the preferences of the individual and on what their specific fitness goals are. First, it will have direct carry over to certain exercises that you perform in the gym. Now, what we haven’t covered yet is the main downside of cardio − one that’s a lot more worrisome than the fact that cardio isn’t ideal for fat loss, namely…. In fact, your usual cardio comes along with a fistful of pros for lifters. Despite popular broscience beliefs, cardio does not burn muscle. A good guideline to hold onto is that you should still be able to breathe comfortably through your nose. Excess cardio burns up muscle, lowers your immune system, and raises stress hormones. If you’re going for a leaner and more athletic look or if you’re performing cardio simply because you enjoy it or have practical use for it (such as improving conditioning for a sport), then the amount of cardio you perform is really up to you and it doesn’t necessarily have to be limited to 4 times per week. Since that movement primarily trains your leg muscles, it’s not wise to do that training on your leg days. Aside from the benefits that cardio produces on basic muscle growth, fat loss and cardiovascular conditioning, but here are a few other positive effects of cardio to keep in mind when it comes to your physical and mental health…. When most people think of cardio, they typically think of running. Keep in mind that there’s no definitive answer here that will apply to every single person across the board, since the style and duration of the cardio you do, your nutrient intake, strength training routine, sleeping habits, external stressors, genetics and overall lifestyle will all affect how much cardio you can safely get away with without impacting your gains. If you do want to combine weight training and cardio into a single session for convenience sake, always perform your cardio post-workout rather than pre-workout. So, to summarise what we have covered so far: Cardio isn’t ideal for fat loss because most people automatically compensate for the calories they burn during cardio by moving less throughout the rest of the day. And that cardio can blunt your ability to pack on new muscle? That’s why you want to have elevated concentrations of mTOR. A moderate amount of cardio can actually improve muscle recovery when performed within certain limits (I’ll touch on this later), but there eventually comes a point of diminished returns to where the extra cardio begins working against you rather than for you. (Low-intensity cardio such as walking and low-paced cycling are fine.). Let us know by leaving a comment below. Any activity that gets your heart rate elevated and requires sustained physical exertion should be counted towards your cardio total for the week. In this evidence-based article, you’ll discover why cardio can have such detrimental effects. Excessive cardio can significantly reduce the size of your overall calorie surplus or even eliminate it altogether, which in turn will sharply slow down your muscle building progress or even prevent you from making any noticeable gains at all. It reduces muscle growth by increasing AMPK while reducing mTOR. I’m referring to the fact that…. 3) Cardio improves metabolic conditioning. Now, some people will argue that I’m overstating the interference effect of cardio. It incorporates compound exercises, the format is set to help optimize muscle building and fat burn, and it will leave you feeling equal parts sweaty and strong. Ideally to no more than twenty minutes per session. When you become more senstive to insulin, carbohydrates are more likely to be stored as glycogen rather than fat, and you’ll have lower levels of inflammation and require less recovery time in between workouts. That’s because doing cardio before you lift weights increases fatigue and reduces strength performance while doing cardio after your resistance training hurts muscle growth by interfering with AMPK and mTOR. If you did enjoy this post, don\'t forget to sign up for my newsletter that delivers science-based, no B.S muscle building and fat loss tips, macro-friendly recipes, motivational strategies and more straight to your inbox every week: And if you\'re into social media, make sure to connect with me on YouTube, Facebook, Instagram and more for additional fitness tips and updates: on “DOES CARDIO BURN MUSCLE AND KILL GAINS?”, The Negative Effects Of Performing Excessive Cardio. That’s why, if you want to maximize muscle growth, it’s best to cut cardio from your bodybuilding exercise plan. The Long, Slow, Boring "Cardio" In fact, when you're running the same routine day in and day out without changing up, you're prone to joint wear-and-tear and risk of overuse injury. Fasted cardio is the practice of performing cardio—usually at a lower intensity on a bike or a treadmill—on an empty stomach, first thing in the morning. As a result, the cardio will have less of a negative impact on your lifting performance and bodybuilding. There are a few reasons why performing too much cardio is not a good thing…. Cardio and bodybuilding aren’t always two words that go together well. Don’t perform cardio movements that have much of an eccentric phase, such as running. Aside from the obvious fact that cardio burns calories (helping you to improve fat loss during a cutting phase or potentially reduce body fat gains during a bulking phase), here are a few other less commonly discussed upsides of including a moderate amount of cardio in your plan… 1) Cardio can improve muscle recovery in between workouts. Related Items Training. You may have experienced this yourself as well. It could be considered the perfect exercise as it works all the main muscles of the body, is of higher intensity than walking and of lower impact than running, and burns more calories per hour than any other commonly used aerobic exercise (around 840 per hour). While excessive amounts of cardio can have the opposite effect by impeding recovery in between weight training sessions, a moderate amount can actually be beneficial in this area. That’s what a 2012 meta-analysis published in the Strength and Conditioning Journal found. After a physical day, cardio or heavy bodybuilding workout, it may require too much energy to go to the kitchen to grab a glass of water, even though you’re thirsty. Food is more likely to be stored as fat, recovery between workouts takes longer, your quality of sleep decreases, and you increase your chances of developing a lengthy list of possible health problems. Lastly, keep in mind that these guidelines also assume that it’s your goal to fully maximize muscle size and strength gains. That way, the cardio will have less of a negative impact on your lifting performance. Now, you may argue that even though cardio doesn’t have any unique fat- loss benefits, it still helps you get lean because it causes you to burn calories. When Cardio Burns Muscle Fat cannot be burned without the presence of carbohydrates. HIIT workouts along with weight training burn fat after the workout is over and help maintain muscle. Does Cardio Burn Muscle if I just do Cardio-Based Lifts? But did you know that cardio can actually prevent you from getting lean? What exactly would be considered as “excessive cardio”, and exactly how much cardio is too much? 1) It interferes with recovery in between weight training sessions. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare or fitness professional. One way it does this is via DOMS (delayed onset muscle soreness) where your body will become sore after an intense workout as the body recovers and grows. Also, it’s important to note that the extent of the cardio you do has a huge impact on how it will influence your gains. Thanks for checking out my article! However, hitting the weights also has two additional benefits over cardio. In fact, you’ll burn about the same number of calories … 2. Ten men aged between 25 and 30 were put through a … If you cannot do that, the intensity is too high and the session will interfere with muscle growth. [3] It also increases cortisol levels and causes heart stiffening. However, glycogen stores are finite, which is where fasted cardio comes in. Not only is including a few cardio sessions throughout the week “fine” from a muscle building standpoint, but it’s actually something that I’d highly recommend to most trainees for the overall health and fitness benefits it provides. To lose fat, you must consume fewer calories than you burn. 1) Cardio can improve muscle recovery in between workouts. The more cardio you do, the more it’ll interfere with your strength and muscle gains. In fact, your usual cardio comes along with a fistful of pros for lifters. Second, research shows that we tend not to suffer constrained energy expenditure after we hit the iron. Low-intensity cardio, depending on the length of your sessions, can end up burning a lot of extra calories. For example, weight training is more effective than cardio at building muscle, and muscle burns more calories at rest than some other tissues, including fat . Let’s start with the possible downsides here. © 2016 – 2020 Anabolic Bodies. I won’t bore you to death with how these pathways work, but the key takeaway is that the mTOR enzyme stimulates muscle growth while AMPK decreases it. Franco Columbu 2x Mr.Olympia: “We didn’t do any cardio when bodybuilding back in the day. THE CLAIM. (There’s a reason most long-distance runners look like walking sticks.). We’re not quite sure, but what we do know is that most bros prefer to lift, not burst a lung running or get a mouthful of water doing laps in the pool. Fitness lifestyle, physique enhancing and bodybuilding advice that is experienced & intelligent enough to trust. By now, it may seem that all the data is anti-cardio for bodybuilding and those who want to lose fat and build muscle. Cardio, if done correctly and in moderation, may actually help gain muscle. Instead, the answer lies on a bell curve where performing some cardio is totally fine and will produce certain health and fitness benefits, but to where performing too much can begin having a negative impact on your muscle building progress if you aren’t careful. Weight training has beneficial effects on sleep as well, but if you live a relatively sedentary lifestyle aside from maybe 3-4 hypertrophy style workouts per week, you’re probably still not getting in enough total exercise during the week in order to optimize your sleeping patterns. If, however, you still want to do cardio, what follows are five tips you can use to minimize the downsides cardio can have on your gains. This is my second channel, subscribe to fitness addict vlogs. Yes cardio can burn muscle, but only if you eat very low calorie, have a very low body fat percentage and eat very low protein. The 15-20 minutes you spend on your cardio workout isn't going to be enough to see gains in your aerobic levels, and is going to seriously sap your muscle stamina right when you … However, to optimize your chances of winning, you’ll have to drop an additional five percent of body fat percentage, which means you’ll have to reduce your calorie intake further. These include; Better blood flow That’s why cardio isn’t effective for losing fat. Cardio Doesn’t Burn That Many Calories. So, does cardio burn muscle? Not in the sense of a regular run or boxing session anyway. For example, someone who works in construction, plays soccer twice a week or does kickboxing regularly would not be wise to then go and add 3-4 more cardio sessions on top of that if they’re trying to optimize muscle growth. (This is often a problem for those who prep for a bodybuilding or a physique contest.). To be more specific, the more cardio you do, the more it will interfere with muscle growth. Does cardio burn muscle? LEAN: WHICH PHYSIQUE IS BETTER. While that seems to make sense, that’s not how it works in real life. In addition, you’ll find out what you should do instead if you bodybuilding or want to shape a shredded figure. At least, that’s what most fat loss experts and personal trainers preach. Although not the quickest way to burn calories, lifting weights increases strength, muscle tone and enhances your metabolism. The fitness world has always been split down the middle between those who love to lift and those who love doing cardio. Constrained energy expenditure refers to the fact that after people do (aerobic) exercise, they unconsciously tend to reduce their overall energy expenditure, in particular their non-exercise physical activity (NEAT). You may hear of professional or aspiring bodybuilders telling people about their ‘worst nightmare’ of losing all their muscle leading up to a show or competition as a result of too much cardio. Excessive periods without cardio exercise will cause your overall conditioning to drop very quickly, and you’ll then have to build it right back up from scratch. When you’re more physically active throughout the week you’ll just simply feel better, and this will have direct positive carryover to all areas of your life from your fitness program to your work to your social life and more. In simpler terms, if someone burns calories through cardio, they’ll automatically become less active throughout the rest of the day. That’s because fat loss is all about energy balance. The higher the intensity of the cardio, the stronger the interference effect. What’s more, overdoing cardio also creates excessive levels of fatigue, which can further reduce muscle growth by impairing gym performance. periods without cardio exercise will cause your overall conditioning to drop very quickly, and you’ll then have to build it right back up from scratch. One meta-analysis on overweight and obese subjects, for instance, concluded that “aerobic exercise is not an effective weight loss therapy in these patients.”. As long as you keep it within moderation (2-3 sessions per week using a mix of HIIT/LISS will be the “sweet spot” for most average trainees) and space your cardio out intelligently during the week in order to maximize recovery, not only will cardio NOT negatively impact your gains, but it will also produce a wide variety of valuable overall health and fitness benefits. Owing to such (unconscious) adaptations, total calorie expenditure doesn’t tend to increase much, if at all, when people add cardio to their bodybuilding workout program. That’s why you should avoid cardio if you want to optimize muscle growth. Feel free to leave a comment below if you have any questions and I\'ll get back to you as soon as I can. SUMMARY. Probably not. You may actually start muscle wasting by subjecting your body to catabolic conditions. The most important principle when it comes to building muscle optimally is to strive for progressive overload and continuously add more weight to your lifts over time, and that’s why it’s crucial that you always enter the gym fresh and fully prepared to train at your maximum potential. That’s because there are three reasons why adding cardio to your bodybuilding workout plan isn’t the most effective way to enhance fat loss. The other is razor-sharp conditioning. You’ll also want to space your cardio out during the week as best you can so that it has minimal interference with weight training performance and recovery. Editor’s note: Ron Harris is the author of Real Bodybuilding—Muscle Truth From 25 Years in the Trenches, available at www.RonHarrisMuscle.com. They’ll cite studies such as this one or this one to show that doing cardio doesn’t hurt but actually causes muscle growth. ), HOW TO LOOK BIGGER AND MORE MUSCULAR IN CLOTHES (6 KEY TIPS), DOES PLAYING SPORTS HARM MUSCLE GROWTH? Doing The Wrong Type Of Cardio. Some people will say that weight training alone produces the same benefits and therefore cardio is unnecessary, but if you simply compare the physical and mental impact of a typical hypertrophy style workout versus an actual full-on cardio session, there’s no question that these two types of exercise affect the body differently. Do you avoid or severely limit the amount of cardio you perform during the week out of fear that it will “burn muscle” and interfere with your size and strength gains? Thirdly, poor cardiovascular conditioning will also negatively impact you in regular day to day life. “If … They may keep their hands and feet still, instead of fidgeting and bouncing their feet around, as they otherwise might. Your only solution would be to add cardio to your workout program. Perform a couple cardio sessions in addition to your weight training workouts and you’ll be surprised at the positive effect it can have on helping you fall asleep faster as well as sleeping more deeply throughout the night. And remember, it’s not just your muscles that are being placed under additional stress either; your joints and central nervous system are also impacted, and they require time and resources in order to properly recover as well. Better sleep quality has positive implications not only for recovering in between workouts and improving gym performance, but also for boosting your overall energy and focus in regular day to day life. That’s why, for 99% of lifters and bodybuilders, it’s best to cut all moderate- to high-intensity cardio from their workout plan. Further reducing your calorie intake may make it impossible to consume enough protein and hit your daily micronutrient needs. A bigger problem with cardio is that it impairs muscle growth, which it does by increasing AMPK while lowering mTOR. … Cardio should burn away your bodyfat—but not your hard-earned muscle. That’s because the most muscle damage occurs during the eccentric part of a movement. However, for most average trainees in most situations, 2-3 cardio sessions per week is almost certainly not going to have a negative effect on your muscle building progress as long as your nutrition and sleep are on point, and most people can probably get away with 4 if for some reason they want to perform that much. For the average person who eats at a slight calorie deficit (for weight loss) or at maintenance level and exercises regularly, losing muscle from cardio … But what they fail to mention is that these studies are done on poorly trained or untrained individuals, which alters the situation. That’s why you don’t have to do cardio to lose fat. Absolutely not! After untrained folks do a few weeks of cardio, however, the training ceases to remain a sufficient stimulus and won’t enhance muscle growth further, but will actually impair it. Owing to a concept called constrained energy expenditure, adding cardio to a bodybuilding exercise plan often doesn’t reduce total daily calorie expenditure. It’s purely a love-hate relationship, or maybe even tolerate-hate sort of thing. In fact, you’ll burn about the same number of calories during resistance training as you do during cardio, as found by a 2015 study from the University of Colorado. When you are performing resistance training, while following a calorie-restricted diet, then you stand a better chance of losing strictly body fat, while helping to enhance the natural curves of your body. The June 2005 issue of IDEA Fitness … Here, both HIIT and low-intensity cardio can help us do that. Despite popular broscience beliefs, cardio does not burn muscle. So, does cardio “burn muscle” and “kill gains”? How To Build Round "3D Delts" That Pop (4 Exercises), The 3 Best Chest Exercises For The Perfect Pec Workout, Not Losing Fat? Aside from the obvious fact that cardio burns calories (helping you to improve fat loss during a cutting phase or potentially reduce body fat gains during a bulking phase), here are a few other less commonly discussed upsides of including a moderate amount of cardio in your plan…. Bodybuilding with 30 second rest between sets is cardio!”. Which is the best cardio for bodybuilding as it relates to fat loss? (And no, it doesn’t matter whether you do that cardio in a fasted state or bodybuilding exercise in the ‘fat burning zone’ − you’ll get the same outcome.). Some of these things you can control and some you can’t, but taking care of the things you can and following these tips will stack the deck in favor of your gains. For instance, let’s say you’re going on stage in eight weeks from now and you’re already relatively lean. So, you’ll get identical results whether you burn eight hundred calories each week through cardio or you just reduce your calorie intake by that number. So, the bottom line is that you should avoid cardio if you want to maximize muscle growth, instead focus on proper bodybuilding. That’s when you want to lose fat but cannot reduce your calorie intake further − something that can happen to physique athletes when they prepare for a show. But in 99% of the other scenarios it’s better to avoid cardio and focus on getting lean by eating less and doing enough strength training instead. The researchers looked at how adding cardio to a resistance training plan would influence hypertrophy, and they found that it lowered muscle growth effect size by almost 50%. So, in summary, does cardio build muscle or burn it off? 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