How much cardio to lose fat but not muscle

Well there are many types of cardio ranging from low to high intensity cardio using a variety of methods. Many large bodybuilders find that their bodyweight is just too heavy for high intensity cardio such as running and jogging, due to the stress it places on their hips, knees, and ankle joints. A good alternative for jogging is the stationary bike, which is practically universal in every gym in the world. Cycling averts the stress and is a great cardiovascular workout. Power walking on a treadmill is also a good alternative. Gunter Schlierkamp, who generally competes at a massive pounds, power walks on a treadmill with a slight incline for a minute session.

How Much Cardio Can I Do Without Losing Muscle?

Personally I find that I get the best cardio workout is on the Stairmaster. For me, the Stairmaster really works my glutes and hamstring tie-ins. Whatever cardio training that you enjoy will be the best for you. Pick something that you enjoy doing and it will make the time pass much faster. Just keep focused on your goal. If you a bodybuilder doing his or her precontest program then your aim is most likely to burn calories and keep your resting metabolic rate as high as possible without burning lean mass.

As to this area of cardio, it is very subjective because every person is different and reacts differently to cardio. As I mentioned earlier, there are those freaks out there that do not have to do any cardio at all and get cut up primarily through dieting, but there are also people that must do 2 hours of cardio a day.

Does Cardio Burn Or Build Muscle?

The general rule here is not to do any more cardio than you need, because who likes doing endless hours of cardio. I generally find that most bodybuilders and I achieve good results training minutes of cardio about four to five times a week. This is about the limit for burning calories and increasing definition while still maintaining size. If your primary goal is to put on muscle mass then should use cardio sparingly.

If you are looking for a more ripped look then do more cardio. Have a cardio plan that is in tune with your goals. If you are eating a lot and still are not growing then cut back on cardio. Remember, cardio does not just get you lean; it also gets your muscles hard. How much cardio you can do without losing muscle mass is something you will need to experiment with and determine on your own.

Strive for fat loss, not weight loss

The intensity of the cardio is also subjective in regards to doing cardio based on your target heart rate or using the "talk test. Basically you perform cardio at a rate where you still are able to talk without being extremely out of breath. Personally, I prefer the target heart rate method because I like things to be more precise.

The target heart rate method is a simple formula: take and minus your age. Then take that number and multiply it by.

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3. Is Cardio the Fastest Way to Lose Belly Fat? | POPSUGAR Fitness;
4. 1. Eat A Sufficient Amount Of Protein!
5. Is Cardio the Fastest Way to Lose Belly Fat?!
6. DOES RUNNING BUILD MUSCLE?!

T o determine your Maximum HR, use the calculators below. You then take that number and multiply it by. This is the Target Range or Zone that you want to stay in when doing any type of cardiovascular aerobic activity. Due to this caloric expenditure, cardio is normally associated with the loss of body fat as well as muscle mass.

But, can you run and still maintain your hard earned muscle? The simple answer is: yes, as long as your calories are matched and the proper type of cardio is utilised! If you love running and it is a part or your lifestyle or you are using it to increase your cardiovascular health, then you need to make sure you are taking in enough calories to make up for the deficit created by that form of exercise. Too much cardio and not enough calories will lead to a loss of mass both fat and muscle.

Remember, when you lose muscle mass, your natural basal metabolic rate slows down, which means you will burn fewer calories per day. So what type of cardio should you invest your time in? Cardio should be seen as a tool used to enhance overall fitness or to facilitate fat loss in the form of caloric expenditure.

How to eat and exercise to lose fat and build muscle at the same time - Insider

To figure out exactly how many calories you should be eating every day, check out our Nutrition Calculator. Just plug in your information including weight, height, fitness goals and exercise level. The calculator lets you choose from these four different activity levels:. Lightly Active: You exercise times per week at all out intensity for about 30 minutes to an hour. If you are not training your muscles, they are going to atrophy which means that you are going to lose the muscle mass.

You should be lifting weights at least three times a week, making sure to hit each one of your body parts.

This is going to be the number one thing you can do as far as training your body physically to help you maintain that muscle despite doing lots of cardio. Include branch chain amino acids when you are fasted or just before or during your workout. These amino acids are the building blocks to protein and they help you stay anabolic during your workout and fasting periods, helping you hold onto those lean muscles. Try to avoid falling into that habit.

If you want a plan that will keep you accountable and help you stay consistent, check out our 4-week challenge where we give you four weeks of workouts to make things easier. Your not working your muscles, which leads to atrophy and muscle loss. Do bodyweight exercises or lift weights at least three times a week.

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• The workouts!

Cardiovascular exercise does not kill your gains.