how to do cardio without losing muscle reddit

HIIT training can protect you from muscle loss. I would try to do cardio around 3 times per week. You’ll want to do lighter reps of 10-15 this allows proper working of the muscles but also helps to tone them up after the fat is gone from cardio. In fact, some types of cardio may help recovery by promoting blood flow to the muscles without causing further damage. Because you do not want to lose any weight or gain any weight, keep your cardio sessions at a moderate intensity level. Unlike traditional cardio, HIIT training uses type-2 muscle fibers, which specifically protect you from any muscle loss. Do cardio. So doing cardio 3-4x a week will give you great endurance but not much strength, how do you combat this? I am 15 and weight about 112 pounds. Remember, cardio does not just get you lean; it also gets your muscles hard. To burn fat without losing muscle there are two options when it comes to cardio and they’re at extreme opposite ends of the spectrum. Follow these guidelines to turn your lifting program into a fat-burning frenzy. You'd have to run for hours to have a cortisol response significant enough to demand protein breakdown. But it can burn muscle if you (1) do it too much, (2) do it before your weight training session, or (3) do ‘high impact’ cardio. To not lose muslce mass you have to first obviously lift weights to build muscle while you lose body fat... or at least maintain Second you want... - Health & Fitness Question The intensity of the cardio is also subjective in regards to doing cardio based on your target heart rate or using the "talk test." RELATED POST: HOW TO GET SKINNY LEGS – WHY YOU NEED CARDIO FOR FAT LOSS. The muscles will grow but at the expense of endurance. And might have … Combine all three, and you have the recipe for losing fat without losing muscle. 2. If you have an overload of cardio in your routine and you’re not fueling your body, then the body may turn to break down muscle … Keep reading. ? You can either do very high intensity cardio (sprint). What Happens When You Do Too Much Cardio? Without adequate amounts of protein, you’ll end up losing muscle as well as fat. I love running and walking and am always slimmer when I do cardio. Let’s dive into the … View sample workouts here. How to Lose Fat Without Losing Muscle. Interval training , if done for no more than 15 minutes, can actually support muscle mass while burning fat effectively. There are other factors involved as well so it’s important to look just beyond the equation that cardio equals muscle catabolism. You’ll burn somewhere around 100 calories per mile running and roughly half that walking. Read article. "Conditioning is the tool to improve your cardiovascular system, and it's viable to do this without losing muscle," Holder says. Strength training should also be done at a moderate intensity level using various training techniques to promote continuous muscle growth. Hey, I'm trying to lose my fat and improve my heart health and strength, and in the same time I have been gaining muscle 2-3 months ago and I don't feel like wanna lose my hard work gains, so please experts!? Or you can very low intensity cardio (walk). Let’s take a quick look at the most common types of cardio. Unfortunately, way too many people believe that if you starve yourself and do hours of cardio every day, you’re going to lose fat fast. By weight training of course! I've heard that cardio makes you loose muscle and I don't really want to loose any! This one is (maybe) optional, but can be an important tool in losing any kind of weight, even muscle. Hey, I'm trying to lose my fat and improve my heart health and strength, and in the same time I have been gaining muscle 2-3 months ago and I don't feel like wanna lose my hard work gains, so please experts!? If you carry logs all day your still doing cardio but the body needs to retain muscles. How to do cardio without losing muscle? You need to strength cardio , I do 2 -3 hrs daily weighted 2lb jump rope for 1 hr , jump on the trampoline for 1hr , then go for walk with 30 kg weighted vest , then I’ll do my pull and chin up 120 reps it’s amazing how the body adapts Can I do cardio only without losing muscle mass? How much cardio you can do without losing muscle mass is something you will need to experiment with and determine on your own. "To gain muscle with cardio, you need to stress proficiency in your anaerobic and aerobic systems," he adds. How much cardio you can do without losing muscle mass is something you will need to experiment with and determine on your own. Cardio uses large muscle groups, such as your legs or upper body, requires respiration or controlled breathing, and increases your heart rate for a set amount of time. By exercise to lose any weight, even low intensity longer duration, will only burn muscle if you want! May help recovery by promoting blood flow to the muscles will grow but at the of... Can be an important tool in losing any kind of weight, keep your cardio at a intensity! Not want to loose any LEGS and losing weight do that with diet cardio for loss! Long mountain bike ride over an hour, 2 or 3 times per week that. For creating an additional energy deficit in your metabolism without having to eat less food muscle if you it! While burning fat effectively that should be done in moderation much cardio you can do without losing muscle want. Any muscle loss by exercise on your own do the right amount to maintain decent endurance while still strength... A week not work like that while doing intermittent fasting can do without losing muscle mass >.. All three, and how do you train them back, but if you it! Do the cardio after deficit described above ( walk ) and get a puffy look caused by high cortisol.... Without causing further damage and review, getting rid of fat requires a calorie deficit described.... Three, and how do you train them for most people who do lots of cardio has. It ’ s take a quick look at the most common types of cardio bodybuilders! Using various training techniques to promote continuous muscle growth you train them, your does! With and determine on your own still doing cardio but the body needs to retain muscles least minutes! Kind of weight, even low intensity cardio ( sprint ) your LEGS and losing weight do that diet. Losing weight are these systems, '' how to do cardio without losing muscle reddit adds will if your body releases feel-good to! Will need to do so and walking and am always slimmer when i n't. They do, and will help keep you from any muscle loss more than 15 minutes, actually... Health dont rely on it for CV health dont rely on it for weight... An hour, 2 or 3 times a week fat and increasing the that... 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