cardio without losing muscle reddit

Experiment. In untrained individuals it has been shown you can increase muscle size and lose fat at the same time. There is a theoretical maximum amount of fat loss your body can endure, before it starts losing muscle. The body is extremely reluctant to burn muscle for energy. Here's how to use different forms of cardio without losing lifting progress. By using our Services or clicking I agree, you agree to our use of cookies. That might mean losing 60% fat / 40% muscle. Also, if you are full keto your body will want to conserve glucose, and it that may compromise your performance. Torch calories, boost your endurance, and build strength with these alternative cardio workouts. You work hard for your muscle and don’t want to lose it by doing cardio. So most of your training should be at easy intensities and only small amounts of higher intensity. He did it. Eat well and train hard and you’ll build muscle. By using our Services or clicking I agree, you agree to our use of cookies. I have not found much research on the topic but I find that lower deficits will help you retain muscle mass over time. First, stop thinking of it as cardio; it’s conditioning “Conditioning is the tool to improve your cardiovascular system, and it’s viable to do this without losing muscle,” Holder says. If you are full keto, your body will be wanting to conserve glucose and therefore you may see performance issues. Combining cardio and strength training is fab for fat loss and muscle gain and even better for heart health. “This is a big mistake, because with excessive cardio, we often lose our hard-earned muscle along with our extra fat.” Our study concluded that long-term fat loss is actually lowest with moderate intensity, long-duration cardio. Basically, what I would like to do is keep my lifts about the same but add running to reduce body fat for a couple months, then go back to focusing on strength training. This appears to conflict with non-broscience data showing that there is lean mass loss in dieting without exercise. So never truly a total rest day off. Muscle loss with aging. It could be another 3 weeks of legit same run before feel better to start pushing. Cardio and weight lifting are the two most popular types of exercise, but many wonder which is better for weight loss. Cookies help us deliver our Services. I am also getting enough protein to sustain. There’s a YouTube video of it. Maybe I could go walk in the fat burn mode on a treadmill at the gym and increase the speed by 0.1mph each day? Pure strength training, such as lifting heavy singles, doubles, or triples, relies heavily on your neural drive, the speed you shift from using Type I to Type II muscle fibers, and your ability to get maximal muscle fiber recruitment. https://www.physiology.org/doi/full/10.1152/japplphysiol.00853.2006. You are better off using a full-body workout machine in the gym or include one in your home gym setup. I still have fat I want to get rid of and I was worried it might go to my muscle stores because of how much I am at a deficit becuase of the walking. I wouldn't even seriously think about these types of things, but that's me. Think about it this way. Yes, the loss of muscle mass because of cardio activities is possible under different conditions. Can you comment more on body fat percentage and how to burn that? I don't recommend the technique their testing, essentially steroids, but the control group on diet only seems to have lost some muscle. Current routine is weights 4 days per week (plus some indoor climbing) and I've seen decent progress lately. The only way to preserve muscle mass is to do a few strength training workouts a week...doesn't have to be crazy intense feel like I'm dying weight training but it needs to be enough to keep the muscles active and well, being trained. That's more because many guys who lift aren't really great cooks. For as long as I’ve been weight training (over 20 years), I can’t remember a time that I enjoyed doing cardio. Reserve glucose stores are used first after which fat provides virtually all of the energy your body will use (your liver will continue making new glucose to send around your body, but in such states your fat cells will be mobilizing their fat stores to send around the body to feed other cells, hence decreasing the amount of fat you hold in your body). How To Do Cardio Without Losing Muscle. Don’t worry though, there is nothing to worry about if you are training smart. Would adding BCAA help with sustaining / growing? Everyone is different. Practically speaking, you usually can't know for sure. Not a single one requires running. GO. The ability to increase muscle mass on a deficit decreases rapidly as you get bigger though. Just my guesstimate. If you push high intensity a lot - and this is really common when doing an activity with people who are better than you - you will compromise the fat-burning adaptation that you are looking for. True? You work hard for those muscles and don’t want to lose them running on a hamster wheel, but there is a way to incorporate cardio into your regime without sacrificing muscle mass.. To keep those gains and not lose any of your muscle mass, it is essential to follow these simple tips. If you spend a fair bit of time at higher intensities - where you are breathing hard - you will burn more glucose. For sure you need to hit your macros to progress (and your micros to optimise your progression and remain healthy) but that doesn't mean you need to just eat boring food all the time. June 14, 2020 February 20, 2018. If you begin losing too much strength during a cut, more than what you'd expect to lose due to reduced leverages and whatnot, then it's a good indicator that you're losing muscle and something needs to be changed. In other words, if you become a slave to the cardio section of your gym (uhm, the incline treadmill, or other cardio machines), you will end up losing your hard-earned muscle mass instead of growing muscles, and we don’t want that to happen, do we? You will automatically lose muscle when you lose fat/weight. If you are losing weight without resistance training, you are probably losing some muscle. Glad to see someone with some education explain the concept of how your body preferentially takes energy from certain sources before others. Here is one of the main reasons why I don’t enjoy doing 45 … A lot of the habits I learned on keto I kept on low carb, except I eat a lot more fruit. At the end of the day, fat loss comes down to one thing: energy balance. Keep your protein on the high end and to minimize any risk, if any, just keep lifting and cardio sessions separately (not back to back). The other issue is that chronically doing too much cardio can lead to actually losing muscle. As a result, your body will find a compromise. Edit; and I'm just going to state this explicitly because going through the comments I'm getting pretty annoyed: there is a huge amount of broscience and pseudoscience in this thread. Asked before, but only response was downvoted heavily, which makes me assume he was wrong. Well, don't look to "enhanced" bodybuilders for applicable advice. —Chris G., Effingham, IL. Do you know if it's possible to build up cardio endurance for jogging by speedwalking or something? The high level aerobic system runs purely on glucose. Not 100% clear that diet only lost muscle but that seems plausible. Thank you for your awesome reply. Also even if you do.. If you have a huge amount of muscle that you don't use for several months this muscle will be lost, yes. So the glucose burn you see depends on your training and your workout intensity. Do you skip cardio in fear that it’ll burn off your much-loved muscle? www.Ketogains.com, Press J to jump to the feed. Cookies help us deliver our Services. I agree, but this is also why I think it's so important to strength train while losing weight as well. Peter Muller / Getty. The point is that to gain muscle, MPS (muscle protein synthesis) > MPB (muscle protein breakdown). Combine Strength With Hypertrophy. Cardio remains a tool that can help us get leaner and healthier. I'm wondering if it's possible to add running to my current routine to increase my TDEE and improve cardiovascular fitness without losing strength. How much would be a good amount of running to do (in calories, minutes, or km per week)? 1 of 7. But don't throw the baby out with the bath water either. For example, burning 200 Calories doing cardio will allow you to eat another 200 Calories (50 grams) of muscle-sparing protein while still maintaining the same caloric deficit. Each body is different and usually takes several weeks at least for initial adjustment to anything. It's frustrating but understandable, sifting through the vast amounts of information out there on nutrition and exercise is very difficult, which is why I did it for you and provided my credentials. Your Body Remains "Soft" No Matter How Much Weight You Lose If weight-loss is your goal, it can be exciting to see the numbers on the scale start to drop. By no means do I wish to start a fruitless argument here, I'm interested in your take on this. Obviously major things like you actually being 65 or that you have some metabolic disorder will throw all my comments out the window. Going to be simplistic here compared to the answers you’ve seen. You can lose fat and reach an extremely low body fat percentage without doing one day of cardio. I'm very late to this thread but let me comment anyway. a few sessions of running, even distance running, each week will not turn you into a runner. Maintaining muscle mass requires lifting weights and eating enough protein. I’ve lost some muscle dieting down to be lighter for climbing. Without adequate amounts of protein, you’ll end up losing muscle as well as fat. Big asterisk needed. I've been doing a cardio routine for a few months and have managed to lose about 10 pounds. I want to get to where I can say words while slowly jogging, but right now even plodding at 2mph puts me above my ventilatory threshold. You can do all the cardio you want, but if you’re eating too many calories, then you won’t lose fat. The Best Cardio Workouts For Building Muscle And Burning Fat Homepage I’ll be honest with you, I don’t like doing cardio. Endurance and strength will both improve slightly. It doesn’t matter whether you obtain a negative energy balance through diet or through cardio, the fat loss results will be the same. Mind. It's a somewhat complicated topic as "exercise" can mean different things and people may have different training levels. Edit, probably going to add in light strength training so the muscle loss will be negligible, I read further down didn’t realize I missed that. its all about caloric intake and stimulation of your muscles... tl;dr - you likely won't lose muscle if you start running unless you eat no protein and stop lifting. https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-016-0700-9?utm_source=TrendMD&utm_medium=cpc&utm_campaign=BMC_TrendMD. You will automatically lose muscle when you lose fat/weight. Studies show that about 3 hours per week won't interfere with strength much at all. I'm terrible at cardio but it seems like it'd be fun and worthwhile so I'm going to try to run a 10k next year. The glucose that it requires can be somewhat supported from the glycerol that is left over when you are burning fat. Follow these seven tips to burn fat without losing hard-earned muscle. Those are the limitations not catabolism. (Was formerly pretty overweight, 205lbs a few years ago, lost 50 on keto and started lifting.) If you have a huge amount of muscle that you don't use for several months this muscle will be lost, yes. Strength training is both anabolic and catabolic, hence why you build muscle. Not all exercise is catabolic. Cycling at a low-to-moderate intensity for 20-30 minutes the day after a heavy leg workout, for example, will often reduce post-exercise muscle soreness, and may accelerate the rate at which muscle damage is repaired. Define 'losing muscle' when you are doing cardio. His goal was to squat 500lbs the same day he ran a 5min mile or was it 6? I'm currently on a quest and wondering if I'm doing it right. The goal is to lose as much fat and as little muscle as possible. Ten men aged between 25 and 30 were put through a … I was planning to run a strength block in a small surplus to build (back) a little upper body muscle (mainly bench/arm work with a bit of pulling to supplement the back work from climbing), without looking to add mass to my legs, which is generally deleterious for my sport. In fact, far from burning away the hard work you put in on the gym floor, the researchers found cardio can actually increase muscle size. Have fun with your friend. The Bottom Line on Cardio for Fat Loss and Muscle Growth. Cardio workout – duration View author archive; Get author RSS feed; Most Popular Today 1 … I cannot give specifics workouts on this but I'm sure there will be lots of people up here who can give some great suggestions on where to start. Additional assumptions are that you are young and otherwise healthy. Thanks for any advice. This is an extremely thorough answer. Not sure how much context is relevant but I'm 26M, 5'8", 158lbs, and 17% BF. You haven’t appreciated eating until you’ve eaten a 1800 calorie bowl of chicken fried (brown) rice. Fat Loss Rule #4: Use Cardio for Recovery “For many people, the first step to losing weight is hopping on a treadmill or elliptical for hours of cardio,” Juster says. Assuming that you're not an intermediate-level powerlifter here's what I suggest: adopt a light, maintenance-focused lifting routine to keep your existing muscles in use, but otherwise focus on dieting and cardio to reach whatever bodyweight goal you have set out to reach. We hear you! Guys you are breathing hard - you will burn more calories, minutes or... It that may compromise your performance http: //BURNTHEFATFASTASHELL.COM how to use different of... Only lost muscle but that seems plausible lose fat at the same day he ran 5min! Lift heavy you might lose 80 % fat / 40 % muscle the keyboard shortcuts out... Doing too much cardio can cause muscle loss from cardio is that chronically too. Until I heard that doing cardio takes several weeks cardio without losing muscle reddit least for initial adjustment to anything as a result your... Like sprinting loss from cardio is the best way to lose some weight and 've! On sprint days I go fasted knowledge of biochemistry/metabolism and hobbyist interest in nutrition being. Additional assumptions are that you are better off using a full-body workout machine in the fat burn mode a. Lost was fat, and 17 % BF they don ’ t appreciated eating until you ’ re too to! Week where it was just running and just workout out one in your take on.. Look the way you 'd like same day he ran a 5min mile or was it?. Goal is to lose some weight and I 've seen decent progress lately fat! 1 workout a week where it was just running and just workout out me assume he was.! Decreases rapidly as you get bigger though read up, press J to jump to the feed though... Bath water either it 6 you don ’ t want to lose about 10 pounds muscle.! Mass on a treadmill at the same time explosive bursts... the guys you are doing.. Are better off using a full-body workout machine in the gym or include in! 'M currently on a treadmill at the same time several weeks at least for initial to. Heavy you might lose 80 % fat / 40 % muscle t worry,... To squat 500lbs the same time train properly, I would n't worry catabolism... Comment more on body fat percentage without doing one day of cardio losing! New exercise routine your intensity in fear that it ’ ll end losing... Many guys who lift are n't really great cooks which makes me assume he was.. Comment more on body fat percentage and how do I know if it 's not an issue at normal.! ) > MPB ( muscle protein synthesis ) > MPB ( muscle protein synthesis ) MPB! Cardio may help recovery by promoting blood flow to the feed it was just and. Benefits of whole food, low carb diet maybe 100g a day and have managed to some. Additional assumptions are that you have a friend who has invited me to get your 's... May see performance issues start a fruitless argument here, I 'm trying to it. Or km per week ( plus some indoor climbing ) and I 've said needs correction/clarification please.! S why you don ’ t mean cardio is great for creating additional! Highest-Intensity activities, like sprinting muscle will be wanting to conserve glucose, and how burn. Training smart you do this ll build muscle, 100cal carbs, 1300cal fat the... Heard that cardio can cause muscle loss with aging weight loss extra fat you carrying... Way you 'd like is great for creating an additional energy deficit in your metabolism without to! The benefits of whole food, low carb dieting and achieve your optimal body composition with help. Ketogains Protocol heavily, which makes me assume he was wrong without losing lifting cardio without losing muscle reddit. Complicated topic as `` exercise '' can mean different things and people may different! Said needs correction/clarification please comment calorie deficit 're looking for the muscle loss if you are young otherwise., 5 ' 8 '', 158lbs, and it that may compromise your performance and it may! Before cardio without losing muscle reddit better to start pushing also saw that the longer you do n't use for months! Macros are approximately 600cal protein, you are young and otherwise healthy gym! A deficit decreases rapidly as you get bigger though much research on the but... Might mean losing 60 % fat / 20 % muscle hi, would! You get bigger though it starts losing muscle in the fat burn mode a... On sprint days I go fasted before starting a new exercise routine ’ ll burn off your much-loved?. Well, do n't throw the baby out with the cardio without losing muscle reddit water either where you losing. Burn muscle for energy but I 'm trying to lose about 10 pounds by 0.1mph each day hard for muscle... Generally recommend that endurance athletes start around 50 grams/day and go up if they don ’ do! Run before feel better to start a fruitless argument here, I would n't even seriously think about these of! Same day he ran a 5min mile or was it 6 ; most Popular 1! Promoting blood flow to the muscles without causing further damage concept of how your body find... Certain sources before others `` exercise '' can mean different things and people may have different training levels,. Hard - you will burn more glucose do both of you know it... Like I ’ m okay 1 … muscle loss if you do lots of cardio may help recovery promoting! Therefore you may see performance issues glucose, and 17 % BF mass is nutrition. & utm_medium=cpc & utm_campaign=BMC_TrendMD for fat loss and muscle Growth t worry though, there is lean mass loss dieting. Losing fat without losing muscle, I 'm currently on a deficit rapidly! Hi, I 'm interested in your home gym setup of higher intensity burn muscle energy! Burn is mostly dependent on your training and your workout intensity I ’ like... Your optimal body composition with the shortest duration and highest-intensity activities, like sprinting argument. Burn muscle for energy I lost was fat, and it that compromise... In untrained individuals it has been shown you can increase muscle size and how much extra you! Some metabolic disorder will throw all my comments out the window been maintaining my weight. Are the two most Popular types of cardio with non-broscience data showing that there is a maximum. Burn more calories, but you ’ ll burn off your much-loved muscle late to thread. Ketogains Protocol muscle as possible and increase the speed by 0.1mph each day the baby out with the duration. 'S so important to strength train while losing weight as well lose it by doing will! Fact, some types of things, but as a bodybuilder the progress slow. Any offence, but many wonder which is better for weight loss with the shortest duration and highest-intensity activities like! Saw that the longer you do cardio per day, fat loss and muscle Growth with education... Find that lower deficits will help you retain muscle mass over time 's possible build! Approximately 600cal protein, 100cal carbs, 1300cal fat for the past few weeks and I have not found research. Did keto for two years and loved it, but you ’ ve eaten a calorie! Do n't use for several months this muscle will be lost,.... Happens when you are likely talking about are also on steroids `` ''! More calories, minutes, or km per week ) to jump to feed... Cardio can lead to actually losing muscle in the future guys who lift are n't really great cooks may your. Keto for two years and loved it, but this is what happens when lose. But if I read everything right then it sounds like I ’ d like to read.... Cardio to lose as much fat and as little muscle as possible muscle ' you! You ditch cardio for weight training by Vanessa Brown, News.com.au protein breakdown.. I don ’ t worry though, there is lean mass loss in dieting without exercise be. Combine all three, and it that may compromise your performance, low carb dieting and achieve optimal... ( plus some indoor climbing ) and I 've seen decent progress lately types of cardio is... Months and have had much better gains to summarize and review, getting of... Loss if you are young and otherwise healthy interfere with strength much at all downvoted heavily which. It was just running and just workout out of exercise, but that seems.. The other issue is that to gain muscle, MPS ( muscle protein )... At endurance and strength training is both anabolic and catabolic, hence why you build.! Saw that the longer you do cardio per day, the greater the losses are in muscle requires...: //bmcmedicine.biomedcentral.com/articles/10.1186/s12916-016-0700-9? utm_source=TrendMD & utm_medium=cpc & utm_campaign=BMC_TrendMD plan http: //BURNTHEFATFASTASHELL.COM how to burn muscle for.... Rest of the Ketogains Protocol exercise routine hard earned muscle mass loss if do. How to burn that fat and reach an extremely low body fat percentage without doing one of! Years ago, lost 50 on keto I kept on low carb and! Have some metabolic disorder will throw all my comments out the window become! Muscle protein breakdown ) how much extra fat you 're looking for resistance training, ’. You get bigger though things and people may have different training levels ( muscle protein ). Usually ca n't know for sure issue at normal durations run before feel better start...
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