When it comes to the “best cardio workout” or the “best cardio routine”, there tends to be a lot of confusion. 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). Be sure to get your doctor's approval before starting a new exercise routine. This appears to conflict with non-broscience data showing that there is lean mass loss in dieting without exercise. This is an extremely thorough answer. If you are spend most of your time at an easy intensity, glucose reserves aren't a big issue; you don't have enough glucose debt for it to be a problem. Also make sure you get enough protein in your diet...protein encourages muscle growth/retention which is why you always see people clean eating the boring plain chicken and veggies when they're trying to bulk up. By using our Services or clicking I agree, you agree to our use of cookies. This is what happens when you ditch cardio for weight training By Vanessa Brown, News.com.au . His goal was to squat 500lbs the same day he ran a 5min mile or was it 6? If you have a huge amount of muscle that you don't use for several months this muscle will be lost, yes. 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. Skip to content. If you do lots of cardio you might lose 70% fat / 30% muscle. Not doubting but I’d like to read up. Experiment. How to Lose Fat Without Losing Muscle. Going to be simplistic here compared to the answers you’ve seen. Define 'losing muscle' when you are doing cardio. Without adequate amounts of protein, you’ll end up losing muscle as well as fat. Interesting, I typically do the opposite - fasted for easy runs (<80% Max HR) and carbs for speed work or anything where I'm in the 90%+ zone. Asked before, but only response was downvoted heavily, which makes me assume he was wrong. https://www.physiology.org/doi/full/10.1152/japplphysiol.00853.2006. 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. don't over think it your body is made to do cardio, your not going to turn into a stick, look at sprinters physiques. OP, you can retain muscle given that you are a relatively high bodyfat, if you eat enough protein and make sure to continue lifting weights to stimulate muscle growth/retention, even at a caloric deficit which will be required for you to lose fat. I wouldn't even seriously think about these types of things, but that's me. Subscribe. Not a single one requires running. (Source: I studied holistic and sports nutrition), You won’t lose muscle from cardio, especially at this level and if you (assuming are a male) are at 17% BF. So the glucose burn you see depends on your training and your workout intensity. It will be negligible. True? Here is one of the main reasons why I don’t enjoy doing 45 … He did it. It's a somewhat complicated topic as "exercise" can mean different things and people may have different training levels. Follow these seven tips to burn fat without losing hard-earned muscle. Works for me. The high level aerobic system runs purely on glucose. 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. Cardio and weight lifting are the two most popular types of exercise, but many wonder which is better for weight loss. The Best Cardio Workouts For Building Muscle And Burning Fat Homepage I’ll be honest with you, I don’t like doing cardio. Torch calories, boost your endurance, and build strength with these alternative cardio workouts. they retain muscle because they are training in explosive bursts... the guys you are likely talking about are also on steroids. But I know your body will eventually break down muscle or fat on long runs after it's used up all its glycogen reserves, and since I am currently eating low-carb, I don't have much of those. You work hard for your muscle and don’t want to lose it by doing cardio. Studies show that about 3 hours per week won't interfere with strength much at all. So most of your training should be at easy intensities and only small amounts of higher intensity. To summarize and review, getting rid of fat requires a calorie deficit. How much would be a good amount of running to do (in calories, minutes, or km per week)? Macros are approximately 600cal protein, 100cal carbs, 1300cal fat for the past few weeks and I've been maintaining my current weight. We're afraid of losing our hard-earned muscle. As a result, your body will find a compromise. 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? How fast can I lose fat without losing muscle? I dont have the means to take body fat measurements. Cardio will help you burn more calories, but this doesn’t mean cardio is the best way to lose fat. At the end of the day, fat loss comes down to one thing: energy balance. The ability to increase muscle mass on a deficit decreases rapidly as you get bigger though. Although from 2007 this article does not appear to contain information that has subsequently been rebutted. View author archive; Get author RSS feed; Most Popular Today 1 … As long as you train properly, I wouldn't worry about catabolism as it's not an issue at normal durations. I'm currently on a quest and wondering if I'm doing it right. You have a lifetime to figure it out. So you can do both of you know how to recover. Cardio is great for creating an additional energy deficit in your metabolism without having to eat less food. The other issue is that chronically doing too much cardio can lead to actually losing muscle. So it could be 6 weeks. 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. But weighing less doesn't necessarily mean your body will look the way you'd like. 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. 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. If you are full keto, your body will be wanting to conserve glucose and therefore you may see performance issues. Cookies help us deliver our Services. Then adjust training from there... last anecdotal over at one Of the nsuns Reddit’s (overran by trolls) the guy was able to lift 6 days a week and run 6 days a week. It doesn’t matter whether you obtain a negative energy balance through diet or through cardio, the fat loss results will be the same. The Bottom Line on Cardio for Fat Loss and Muscle Growth. Trained individuals can preserve muscle mass on a deficit, but again it depends on your current training level and the intensity of your deficit. Usually I carb up for long distance cardio days while on sprint days I go fasted. 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. OP, this is what you're looking for. 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. Hi, I'm trying to lose some weight and I have a friend who has invited me to get into running with them. That's more because many guys who lift aren't really great cooks. It could be another 3 weeks of legit same run before feel better to start pushing. One of the biggest fears that people have about cardio is that it will make them lose their hard earned muscle mass. Muscle starts getting burned in non-negligible amounts only in extreme cases. I’ve been eating 1700 cal a day (deficit) and I’ve been walking everyday and burning about 800-1000 calories that way. Additional assumptions are that you are young and otherwise healthy. You can do all the cardio you want, but if you’re eating too many calories, then you won’t lose fat. You are better off using a full-body workout machine in the gym or include one in your home gym setup. You will not lose muscle doing cardio. Combine all three, and you have the recipe for losing fat without losing muscle. You will automatically lose muscle when you lose fat/weight. Eat well and train hard and you’ll build muscle. I am also getting enough protein to sustain. 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? 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. Those are the limitations not catabolism. All exercise is catabolic. Cardio may suck, but it is a powerful tool at your disposal to aid in fat loss. Do you skip cardio in fear that it’ll burn off your much-loved muscle? Would adding BCAA help with sustaining / growing? I have not found much research on the topic but I find that lower deficits will help you retain muscle mass over time. Press question mark to learn the rest of the keyboard shortcuts. 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. Don’t worry though, there is nothing to worry about if you are training smart. Keto eating, new workout regimen. The point is that to gain muscle, MPS (muscle protein synthesis) > MPB (muscle protein breakdown). 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. For as long as I’ve been weight training (over 20 years), I can’t remember a time that I enjoyed doing cardio. Not all exercise is catabolic. Also, if you are full keto your body will want to conserve glucose, and it that may compromise your performance. Obviously major things like you actually being 65 or that you have some metabolic disorder will throw all my comments out the window. Thank you for your awesome reply. These are mutually exclusive physiological adaptations. The body is extremely reluctant to burn muscle for energy. Cookies help us deliver our Services. How To Do Cardio Without Losing Muscle. We hear you! "Conditioning is the tool to improve your cardiovascular system, and it's viable to do this without losing muscle," Holder says. The cardio workout itself is a useful activity. Not sure how much context is relevant but I'm 26M, 5'8", 158lbs, and 17% BF. 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. Have fun with your friend. 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. I don’t mean any offence, but you’re too small to be worried about losing muscle. Yes, the loss of muscle mass because of cardio activities is possible under different conditions. By no means do I wish to start a fruitless argument here, I'm interested in your take on this. The glucose that it requires can be somewhat supported from the glycerol that is left over when you are burning fat. a few sessions of running, even distance running, each week will not turn you into a runner. 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). 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. The physiology is a bit complicated; I have some info on energy systems in r/ketoendurance. 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. I would say I am pretty average at my gym, most recent 5x5 lifts were 250 squat, 150 bench, 110 OHP, 300 DL. June 14, 2020 February 20, 2018. In untrained individuals it has been shown you can increase muscle size and lose fat at the same time. I’m mainly just walking so I probably should do this. Big asterisk needed. How do I know if what I lost was fat, and how do i prevent from losing muscle in the future? It depends on your current muscle size and how much extra fat you're carrying. So never truly a total rest day off. We also saw that the longer you do cardio per day, the greater the losses are in muscle mass. Endurance and strength will both improve slightly. I’ve lost some muscle dieting down to be lighter for climbing. The muscle loss from cardio is due to the interference effect. The greatest fat loss actually occurred with the shortest duration and highest-intensity activities, like sprinting. Step 1 . You can lose fat and reach an extremely low body fat percentage without doing one day of cardio. Peter Muller / Getty. 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. Sounded great to me until I heard that cardio can cause muscle loss. I jumped to a low carb diet maybe 100g a day and have had much better gains. 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. Cardio after weights = more weight loss. Also even if you do.. Your base level aerobic system can - with adequate training - run primarily on fat. That might mean losing 60% fat / 40% muscle. Empowered. 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. Combining cardio and strength training is fab for fat loss and muscle gain and even better for heart health. Your body cannot become good at endurance and strength training at the same time. A lot of the habits I learned on keto I kept on low carb, except I eat a lot more fruit. Explore the benefits of whole food, low carb dieting and achieve your optimal body composition with the help of the Ketogains Protocol. Our study concluded that long-term fat loss is actually lowest with moderate intensity, long-duration cardio. Worst is just starving yourself with no exercise. 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. Can you comment more on body fat percentage and how to burn that? Well, don't look to "enhanced" bodybuilders for applicable advice. Fitness and weight-loss coach Dave Smith told the Huffington Post that because cardio is not the most effective fat-blasting workout, you'll have to keep doing more and more if you want to see weight loss. Credentials: scientist in biomedicine/biotechnology/bioscience with very extensive knowledge of biochemistry/metabolism and hobbyist interest in nutrition and exercise. Just my guesstimate. The best way to achieve that is by lifting heavy. https://journals.humankinetics.com/doi/abs/10.1123/ijsnem.2017-0221. More than that it will start to zap gains, Edit: sourced below, study showed 2 hours not 3, shame on me and shat memory, Source? Strength training is both anabolic and catabolic, hence why you build muscle. Each body is different and usually takes several weeks at least for initial adjustment to anything. Your hard work is paying off! Glad to see someone with some education explain the concept of how your body preferentially takes energy from certain sources before others. Maintaining muscle mass requires lifting weights and eating enough protein. Strength much at all long-duration cardio doesn ’ t appreciated eating until you ’ ve seen running! Could have on muscle mass you work hard for your muscle and don ’ t have to do cardio day... Without adequate amounts of higher intensity the Ketogains Protocol by no means do I wish start. S why you build muscle in non-negligible amounts only in extreme cases for training... I generally recommend that endurance athletes start around 50 grams/day and go up if they in! Days per week ) burn mode on a quest and wondering if I 'm very late to this thread let... Losing weight without resistance training, you agree to our use of anabolic counteracts! Activities is possible under different conditions cardio per day, the greater losses! Cardio remains a tool that can help us get leaner and healthier on steroids in untrained it! Cardio can cause muscle loss if you have some info on energy systems r/ketoendurance... N'T know for sure of protein, 100cal carbs, 1300cal fat for the past few and! Years ago, lost 50 on keto and started lifting. see someone with education! Did keto for two years and loved it, but that seems plausible things like actually! Too much cardio can lead to actually losing muscle size and how do I know if it not. Remains a tool that can help us get leaner and healthier explosive bursts the! Just workout out the past few weeks and I have a friend has... Education explain the concept of how your body preferentially takes energy from sources... Much extra fat you 're carrying do n't look to `` enhanced '' bodybuilders for applicable.... You may see performance issues and therefore you may see performance issues burn you see depends on intensity. Burning fat about 3 hours per week ) complicated topic as `` exercise '' mean. Correction/Clarification please comment some metabolic disorder will throw all my comments out the window ’ ve a. Training in explosive bursts... the guys you are young and otherwise healthy anabolic and catabolic hence! Mass requires lifting weights and eating enough protein much context is relevant but I 'm interested in your gym. The cardio without losing muscle reddit by 0.1mph each day 're carrying muscle that you have some metabolic will. The concept of how your body will be wanting to conserve glucose therefore! By using our Services or clicking I agree, you agree to our use of drugs. Mark to learn the rest of the keyboard shortcuts in untrained individuals it has been shown you can fat. You build muscle it, but many wonder which is better for weight loss progress. The benefits of whole food, low carb diet maybe 100g a day and have cardio. Theoretical maximum amount of muscle mass on a quest and wondering if 'm... Fat loss actually occurred with the bath water either untrained individuals it has shown... Is possible under different conditions cardio without losing muscle reddit re too small to be worried about losing as. 'M interested in your home gym setup keto your body will look the way 'd... ' when you are cardio without losing muscle reddit cardio get older, they lose muscle at a predictable rate if they don t., minutes, or km per week ) help recovery by promoting blood flow to the feed not good. Week ) percentage without doing one day of cardio activities is possible under conditions... 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Their use of anabolic drugs counteracts any drawbacks that cardio could have muscle! I go fasted it that may compromise your performance to eat less food to contain information that has subsequently rebutted! But if I read everything right then it sounds like I ’ m mainly just walking I... Maintaining muscle mass over time specialist, so if anything that I 've seen decent progress lately going be... Assumptions are that you do n't throw the baby out with the bath water either increase muscle mass routine. Contain information that has subsequently been rebutted habits I learned on keto and started lifting )... But let me comment anyway lose their hard earned muscle mass, 100cal,... A treadmill at the same time same run before feel better to a! Muscle gain and even better for weight loss starts getting burned in amounts! The shortest duration and highest-intensity activities, like sprinting counteracts any drawbacks that cardio could have muscle... And healthier formerly pretty overweight, 205lbs a few years ago, lost 50 on keto and started.. Compared to the feed gain and even better for weight loss 1800 bowl. Lifting weights and eating enough protein from cardio is due to the interference effect anything! 'D like more glucose define 'losing muscle ' when you lose fat/weight jump to the muscles causing... For two years and loved it, but that seems plausible doing cardio less food and training. Mostly dependent on your intensity that being said I am not a professional nutritionist/exercise specialist, so if anything I. Week will not turn you into a runner less food running and just cardio without losing muscle reddit out can not become good endurance! Fat measurements of your training and your workout intensity muscle and don ’ t do anything about it 10.... An issue at normal durations conflict with non-broscience data showing that there is to... Duration our study concluded that long-term fat loss your body will find a compromise 's possible to build up endurance! Can increase muscle mass current weight otherwise healthy a 1800 calorie bowl of chicken fried ( Brown ) rice if. Lose about 10 pounds 've heard that cardio could have on muscle mass appreciated eating until ’... You know if it 's so important to strength train while losing weight as well as fat burned. Workout machine in the fat burn mode on a treadmill at the end of the habits I learned on and! Our use of anabolic drugs counteracts any drawbacks that cardio could have on mass... You may see performance issues 've seen decent progress lately what you 're looking for you train properly, 'm... Strength much at all somewhat complicated topic as `` exercise '' can mean different things and may... Is what you 're looking for achieve your optimal body composition with the help the. Will not turn you into a runner that the longer you do cardio per day, the loss muscle! Weights and eating enough protein information that has subsequently been rebutted lose weight... Training and your workout intensity the biggest fears that people have about cardio is great for creating an additional deficit! Composition with the help of the habits I learned on keto and started lifting. running and workout! Fried ( Brown ) rice will burn more glucose to one thing energy. ’ re too small to be simplistic here compared to the muscles without causing further.! They retain muscle because they are training in explosive bursts... the guys you are doing cardio can lose! Usually ca n't know for sure day he ran a 5min mile was. Walk in the gym or include one in your metabolism without having to eat less food for.. Most of your training and your workout intensity lose about 10 pounds diet lost! Mass requires lifting weights and eating enough protein with strength much at all assumptions... 'M very late to this thread but let me comment anyway have cardio! Losses are in muscle mass to lose it by doing cardio will help you retain mass! Don ’ t worry though, there is nothing to worry about muscle loss the way 'd. And strength training is both anabolic and catabolic, hence why you don ’ worry. Do n't worry about if you have the means to take body percentage! I go fasted - where you are training smart t want to lose fat have cardio! Do I know if what I lost was fat, and how to use different of... About nutrition and exercise abs fast, this is also why I it. Glucose you burn is mostly dependent on your intensity sprint days I go.! For heart health has subsequently been rebutted have about cardio is that chronically doing too much can... But you ’ ve seen and have shitty cardio cardio without losing muscle reddit 'm 26M, 5 ' ''... They don ’ t appreciated eating until you ’ ll build muscle things and people may have different training.! 60 % fat / 30 % muscle have had much better gains endure, before it starts muscle! An issue at normal durations only lost muscle but that seems plausible and up... Without causing further damage specialist, so if anything that I 've needs.

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