One of the undeniable hallmarks of bodybuilding is extreme muscularity. “Performing too much cardio could burn muscle if you aren’t adding any type of strength training into your workout regimen or complementing your training with enough calories,” says Ripka. What exactly would be considered as “excessive cardio”, and exactly how much cardio is too much? Adaptations in activity levels aside, there’s another reason cardio isn’t ideal for fat loss. Editor’s note: Ron Harris is the author of Real Bodybuilding—Muscle Truth From 25 Years in the Trenches, available at www.RonHarrisMuscle.com. For example, if you’ve been neglecting your cardio altogether and then head out to play a game of basketball with your buddies, it won’t be long before your lungs catch fire and the experience is no longer enjoyable for you. When Cardio Burns Muscle Fat cannot be burned without the presence of carbohydrates. By now, it may seem that all the data is anti-cardio for bodybuilding and those who want to lose fat and build muscle. That’s why cardio isn’t effective for losing fat. 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. And if you’re doing things like body weight circuits, kettlebell workouts or barbell complexes as forms of cardio, these will stress your entire body as a whole and can easily drain some of your strength and energy for an upcoming weight training session. Just like most bodybuilding and fitness topics, the answer here is not black and white, and it’s most certainly not an issue of cardio being either “good” or “bad” or that you should either perform a ton of cardio throughout the week or none whatsoever. The weight lifting or bodyweight exercises you do are going to help you maintain that hard-earned muscle … 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. But if you weren’t active that day, you wouldn’t have a problem dragging yourself out of the couch in the quest for a glass of water. 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. When most people think of cardio, they typically think of running. 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. 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. I’m referring to the fact that…. This is particularly true of lower intensity/steady state cardio sessions, which gently increase blood flow to the muscles in order to remove metabolic waste products that were generated from your workout. After all, cardiovascular exercise eats away at your muscle tissue, decreases gym performance and is directly counterproductive to building a strong and muscular body, right? This can obviously be beneficial if your goal is to lose fat, and it can also be helpful during a bulking phase for those with larger appetites who want to keep their body fat gains under control. These include; It also increases cortisol levels and causes heart stiffening. 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. 1) Cardio can improve muscle recovery in between workouts. That’s why you don’t have to do cardio to lose fat. Don’t perform cardio movements that have much of an eccentric phase, such as running. However, very large amounts of cardio that burn through a high number of total calories throughout the week can become a real problem if you aren’t properly compensating for it through your diet. It reduces muscle growth by increasing AMPK while reducing mTOR. Do you have anything else to share about cardio? Is cardio “good” or “bad”? For instance, after a cardio session they may slouch around in their chair instead of sitting in an active and upright position. 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). The more muscle mass you have, the more calories you burn … We know that to lose fat, we need to create a caloric deficit. The problem, though, is that cardio triggers the exact opposite. 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. It’s purely a love-hate relationship, or maybe even tolerate-hate sort of thing. Thanks for checking out my article! Further reducing your calorie intake may make it impossible to consume enough protein and hit your daily micronutrient needs. To be more specific, the more cardio you do, the more it will interfere with muscle growth. First, it will have direct carry over to certain exercises that you perform in the gym. 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. Here, both HIIT and low-intensity cardio can help us do that. The body can burn either sugar or fat for energy, but using sugar is both faster and easier, so it uses that first. 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. It depends on your genetics, training age, intensity and mode of cardio. Let’s start with the possible downsides here. However, glycogen stores are finite, which is where fasted cardio comes in. So, if you’re like so many people out there who are relatively inactive outside of weight training, I’d highly recommend getting in at least a couple cardio sessions in during the week. Instead, it would be better to do resistance training because it optimizes muscle mass, burns just as many calories, and doesn’t cause a reduction in total energy expenditure. 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. 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. 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. Ultra-marathons and extreme endurance events are in a league of their own. 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. When it all comes down to it, recovery is growth. Even if you aren’t using cardio as a means of improving body composition, the psychological benefits alone are well worth it. How Much Muscle Can You Gain Naturally, And How Fast? At least, that’s what most fat loss experts and personal trainers preach. I don’t recommend cardio for fat loss since such sessions automatically causes most people to become less active throughout the rest of the day, causing them burning the same number of calories as they otherwise would. It is clear that cardio doesn’t help but can actually hurt progress in most scenarios. Let’s say you want to do a cardio session on the exercise bike. 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). Your only solution would be to add cardio to your workout program. The June 2005 issue of IDEA Fitness … And another meta-analysis, which mostly examined cardio, found that adding cardio to a diet plan didn’t enhance weight loss results (11kg vs. 10.7 kg of weight loss). *So, what are these systems, what do they do, and how do … You may have experienced this yourself as well. 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? Which is the best cardio for bodybuilding as it relates to fat loss? In fact, your usual cardio comes along with a fistful of pros for lifters. Not only does this lessen the discomfort of delayed onset muscle soreness, but it can actually help your muscles recover more quickly in the days following a weight training workout. 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. Although it can be drain on both your gym time and your energy – it’s cardio after weights is definitely worth it. These include; Better blood flow The more cardio you do, the more it’ll interfere with your strength and muscle gains. Both of these movements produce less muscle damage, which helps you recover faster from your cardio sessions. But what they fail to mention is that these studies are done on poorly trained or untrained individuals, which alters the situation. 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. Actually, performing too much cardio will put your body in a catabolic state and burn hard-earned muscle. ), HOW TO LOOK BIGGER AND MORE MUSCULAR IN CLOTHES (6 KEY TIPS), DOES PLAYING SPORTS HARM MUSCLE GROWTH? So, does cardio burn muscle? A good guideline to hold onto is that you should still be able to breathe comfortably through your nose. Secondly, if you perform little to no cardio during your bulking phase, it’s going to be a very painful process shifting into regular cardio once you decide to cut. So, the bottom line is that you should avoid cardio if you want to maximize muscle growth, instead focus on proper bodybuilding. You might also like: 17 Powerful Tips To Boost Muscle Growth [Backed By Science]. Now, the problem is that since you’ve already been dieting for months, you may not be able to set your calorie intake any lower. This is especially true of the higher intensity interval-based forms (or those with a heavy eccentric component such as running or body weight circuits) since these variations place the body under more overall stress and create more muscle damage in comparison to lower intensity variations like walking or slow cycling. 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. 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. 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. The one caveat I would mention though is that you also need to take into account any other strenuous activities you might be performing during the week, such as a physically demanding job, sports, martial arts, outdoor activities etc. 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. Conclusion – Does Cardio Burn Muscle? That’s because fat loss is all about energy balance. The higher the intensity of the cardio, the stronger the interference effect. Ideally to no more than twenty minutes per session. 1) It interferes with recovery in between weight training sessions. The Bottom Line, 12 Common Bench Press Mistakes And How To Fix Them, The Best Bodybuilding Carbs Sources For Muscle Growth. The fitness world has always been split down the middle between those who love to lift and those who love doing cardio. As a result, the cardio will have less of a negative impact on your lifting performance and bodybuilding. That’s why it’s best to limit the amount of cardio you do. Feel free to leave a comment below if you have any questions and I\'ll get back to you as soon as I can. A bigger problem with cardio is that it impairs muscle growth, which it does by increasing AMPK while lowering mTOR. So, in summary, does cardio build muscle or burn it off? 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. Our bodies evolved to move, and being stationary throughout most of the day is not natural to our physiology. 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. 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. 3) Cardio improves metabolic conditioning. Thus, while cardio tends to reduce your overall activity throughout the rest of the day, strength training and bodybuilding doesn’t have that negative effect. HIIT workouts along with weight training burn fat after the workout is over and help maintain muscle. Other good options are walking, stepping on the Stairmaster, or using an Air Bike. In fact, your usual cardio comes along with a fistful of pros for lifters. Since that movement primarily trains your leg muscles, it’s not wise to do that training on your leg days. When bodybuilding if you want to lose fat, you must do cardio, correct? Cardio should burn away your bodyfat—but not your hard-earned muscle. You must be logged in to post a comment Login Does Cardio Burn Muscle if I just do Cardio-Based Lifts? And that cardio can blunt your ability to pack on new muscle? 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. 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. 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. Fitness lifestyle, physique enhancing and bodybuilding advice that is experienced & intelligent enough to trust. “If … 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. In fact, you’ll burn about the same number of calories … In addition, you’ll find out what you should do instead if you bodybuilding or want to shape a shredded figure. I’d consider 4 sessions the upper limit though, and I’d also recommend utilizing a mix of both high intensity (HIIT) and low intensity (LISS) forms of cardio since performing high intensity variations exclusively can easily burn you out when done on top of a complete weight training routine. Look at pretty much everybody's program, and you'll see how they approach these two goals: resistance training to build mass, followed by some cardio to burn fat. But you’ll have no other options left. Bodybuilding with 30 second rest between sets is cardio!”. 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. That way, the cardio will have less of a negative impact on your lifting performance. 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 meta-analysis on overweight and obese subjects, for instance, concluded that “aerobic exercise is not an effective weight loss therapy in these patients.”. Doing The Wrong Type Of Cardio. Lastly, keep in mind that these guidelines also assume that it’s your goal to fully maximize muscle size and strength gains. Cardio Doesn’t Burn That Many 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 . That’s why you should avoid cardio if you want to optimize muscle growth. 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. 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. If you have to do more cardio − forty minutes in total, for instance − then it’s better to split up the total volume into smaller sessions. Instead, perform cardio that does not have much of an eccentric component, like cycling on an exercise bike or on an Air Bike. For example, you ideally wouldn’t want to do hill sprints the day before a heavy leg workout or perform an exhaustive session on a rowing machine in close proximity to a back workout. [3] 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. 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. If you cannot do that, the intensity is too high and the session will interfere with muscle growth. Made with love for fitness & bodybuilding. If you’re following a typical muscle building style routine that uses low to moderate reps and longer rest periods in between sets, you’re really not getting much in the way of effective cardiovascular work. 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. That’ll bear more fruit when it comes to shaping an eye-catching figure. That will minimize the negative impact of cardio. All those hours of grinding away on the treadmill may do more harm than good for your muscle mass and bodybuilding goals. The scientists compared how many calories recreationally active men would burn during thirty minutes in the following scenarios: As you can see in the graph below, energy expenditure did not significantly differ between the resistance training and cardio sessions. As long as you’re keeping your weekly cardio sessions within these parameters and have your nutrition and sleep dialed in, the idea that “cardio burns muscle” or leads to muscle loss is not something you’ll need to concern yourself with. The primary reason is the influence cardio has on the pathways mTOR and AMPK. 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. Absolutely not! Ten men aged between 25 and 30 were put through a … 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. But also, simple and direct enough for you to put to use. It doesn’t matter, however, whether you achieve that energy deficit by eating less or by doing cardio − given the same energy balance, you’ll lose the same amount of weight and fat. 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. Cardio and bodybuilding aren’t always two words that go together well. They’ll cite studies such as this one or this one to show that doing cardio doesn’t hurt but actually causes muscle growth. That’s why you want to have elevated concentrations of mTOR. SUMMARY. In other words, you must be in a calorie deficit. Light intensity sessions for 20 – 40 minutes a couple of times a week can offer huge benefits towards improving your gains. (This is often a problem for those who prep for a bodybuilding or a physique contest.). Franco Columbu 2x Mr.Olympia: “We didn’t do any cardio when bodybuilding back in the day. Cardio, if done correctly and in moderation, may actually help gain muscle. That’s why, for 99% of lifters and bodybuilders, it’s best to cut all moderate- to high-intensity cardio from their workout plan. Because the truth is, if someone has been a couch potato for the last few years or decades, any training stimulus is enough to trigger muscle adaptations − even cardio. Or they may drive to work instead of walking or cycling. I hope you found the information useful. The jump rope or the cardio training that you do on a consistent basis is going to help you remove body fat and stay lean while you put on muscle. If your metabolism slows down too much, you'll have a tough time burning fat. (BODYBUILDING & SPORTS). First, bodybuilding and resistance training enhances your muscle mass. 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. Or do you have any questions you’d like to have answered? Cardio training will generally help you lose weight, however, this weight loss is typically a combination of fat and muscle, so what you're left with is a smaller version of your current self. The opposite happens when you’re insulin resistant. Despite popular broscience beliefs, cardio does not burn muscle. … This is why your cardio volume and frequency needs to be moderated, since every cardio session you perform is another overall stressor to the body that you’ll need to recover from. 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…. And AMPK reduces muscle growth in summary, does PLAYING SPORTS HARM muscle growth by impairing gym performance back. Bodybuilding—Muscle Truth from 25 Years in the sense of a regular run or boxing session anyway to a. It off you must be logged in to post a comment below you... Overdoing cardio also creates excessive levels of fatigue, which is the influence cardio has the. Prevent you from getting lean the possible downsides here and extreme endurance events are in a league of own. Contest. ) if someone burns calories through cardio, you ’ re insulin resistant drain on your. 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