Nagano Tonic Reviews : How To Do Cardio (Without Losing Muscle)
How To Do Cardio (Without Losing Muscle)
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How to Do Cardio Without Losing Muscle: A Guide to Optimal Fitness
Cardiovascular exercise is often seen as a key component of a well-rounded fitness routine. It boosts heart health, aids in weight loss, and improves endurance. However, one common concern among fitness enthusiasts is the potential for muscle loss when performing too much cardio. The good news is that with proper planning and execution, you can reap the benefits of cardio while preserving your hard-earned muscle mass. Here’s how to do cardio effectively without sacrificing muscle.
1. Prioritize Resistance Training
One of the most effective ways to protect your muscle mass while incorporating cardio into your routine is to prioritize resistance training. Strength training promotes muscle protein synthesis – the process through which your body builds new muscle – and can mitigate the muscle-disrupting effects of excessive cardio.
- Frequency: Aim for at least two to three sessions of resistance training per week. Focus on compound movements like squats, deadlifts, and bench presses that recruit multiple muscle groups.
- Intensity: Lift weights that challenge you. Work within a rep range (typically 6-12 reps) that promotes strength and muscle growth.
2. Choose the Right Type of Cardio
There are various forms of cardiovascular exercise, and not all are created equal regarding muscle preservation.
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Moderate-intensity steady-state (MISS): Activities like brisk walking, jogging, or cycling at a consistent pace for 30-45 minutes can be beneficial. This approach burns calories without significantly stressing the muscles.
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High-intensity interval training (HIIT): Short bursts of intense exercise followed by rest or low-intensity periods can effectively burn fat while preserving muscle. For instance, alternate between 20 seconds of sprinting and 40 seconds of walking for 15-20 minutes.
- Low-impact options: Swimming, cycling, or using an elliptical can provide effective cardio without the excessive stress on your joints or muscles.
3. Ensure Adequate Nutrient Intake
Fueling your body properly is vital for maintaining muscle during a cardio routine.
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Protein: Consuming enough protein helps promote muscle repair and growth. Aim for 1.2-2.2 grams of protein per kilogram of body weight, depending on your activity level.
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Carbohydrates: Cardio can deplete glycogen stores in your muscles, so it’s essential to consume sufficient carbohydrates to support your energy needs. This helps to buffer protein breakdown that can occur when glycogen is low.
- Timing: Consider nutrition timing around your workouts. Consuming a balanced snack with carbs and protein before and after cardio sessions can optimize recovery and muscle maintenance.
4. Set a Balanced Cardio Schedule
Too much cardio can lead to muscle loss, so finding the right balance is critical.
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Duration and Frequency: Limit cardio sessions to 3-5 times a week, with each session lasting 20-45 minutes depending on your fitness goals. Keep in mind that the more intense the cardio, the shorter the duration should be.
- Listen to Your Body: Pay attention to how your body responds. If you notice signs of excessive fatigue or a drop in your strength training performance, consider scaling back your cardio.
5. Incorporate Active Recovery
Active recovery can help maintain fitness without the muscle loss associated with intense cardio sessions.
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Low-intensity activities: Incorporate activities like yoga, leisurely walking, or light cycling to promote blood flow without over-exerting yourself.
- Rest Days: Include full rest days in your routine to allow your muscles to recover from both resistance training and cardio efforts.
6. Monitor Your Progress
Tracking your workouts, nutrition, and body composition can provide insight into how your cardio routine is affecting your muscle mass.
- Body Measurements: Monitor changes in muscle circumference and body fat percentage to gauge muscle loss or gain.
- Performance Tracking: Keep tabs on your strength performance. If you find your lifts dropping, you may need to reassess your cardio volume or nutrition.
Conclusion
Cardio doesn’t have to be a workout villain in your quest to maintain muscle mass. By focusing on a balanced approach that incorporates resistance training, appropriate nutrition, and well-structured cardio sessions, you can enjoy the benefits of an effective cardiovascular regimen without sacrificing your hard-earned muscle. Remember, the key is moderation – your body can maintain its strength and endurance when you listen to its needs and adjust your routine accordingly. Happy training!
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Basketball is cardio?
Jeff. Stay in your lane.
4ft tall with the steroid head showing. gg its ogre
I think it depends on default body type. If u have trouble putting on weight then you will have to put some real effort into eating to compensate for calories lost to cardio.
So you made a video saying probably not then gave several reasons in it why its highly likely its happening based on how the average person trains.
Good product and bad packaging.
Messed my back up twice doing legs & basketball same day or legs high impact cardio… REST AFTER LEGS
hiGh ImpAcT CaRDio LiKe rUnNinG aNd BaSketBalL aRe StiLl gReAt jUsT tRy tO sEpeRaTe tHem fRoM yOuR lEg dAyS bY At leAsT a DaY oR tWo AnD doN't oVeRdO tHem
If you are just starting out:
Ride your bike three times a week, two hard workouts up to an hour, one easy workout close to three hours. The legs you will have after a year will be better than the legs you will get from lifting weights.
Then your legs will be so ready for lifting weights, as soon as you start training you will feel that you are growing.
And of course you will have air even when you train to failure.
I feel much better and supple after I hit cardio. I like to be proper in it before I start lifting weights.
I am doing full blown cardio with leg days with 70 kg of 6 reps 60kg8-10 reps and so on of back Squats
Probably not 😂
Nippard took only a portion of what Cavaliere said in his video. It'd be nice to not take Calaviere out of context for the sake of proving a point.
This dude is like the Graham Stephan of the fitness world. Love this content.
Im a basketball player who wants to put on muscle and weight for the season. I have no choice but to do intense cardio daily for my games and practices. Is there anything I should change about my training accounting this
also don't heal strike if u run
I like doing cardio before weights– I find that I'm warmed up and as long as I don't absolutely kill myself I don't have significant strength loss. I also feel it contributes to my overall endurance to handle both activities without issues… Guess you can call me a… Hybrid Athlete. (takes a bow)
what is this malicous cutout of context clip youre using of jeff, jeff
Jeff got them handles in basketball
Wonder what you’d say about training for OCR where all we do is speed and strength
All is benefical. Cardio and Strength must be associated but people aren’t well informed by social networks
Hi Jeff, where’s Steff? I need her. Please call her up for me❤ thanks!
i was in incredible shape when i ran sprints in the morning and lifted in the afternoon. or vice versa. i just made sure to separate them by several hours
Having a good aerobic capacity will enhance your capabilities to do more in the weight room. How this is still debated is mind boggling to me, americans are so funny.
I just dont give a fuck. i do cardio, strengh work and i like both. who cares about killing gains. i'm in freat shape. People worry too much about how they look
I do cardio before weight training for 20 minutes as I don't want to gain 😅
I'm not risking it…. lol
The irony is you should do light cardio before heavy lifting to warm up your muscles so you reduce injury
Funny how all youtubers are reacting to each other saying how the other is wrong 😂 heres us just trying to get a simple answer and not knowing who to trust anymore.
See its those last things that are on a tight rope…so no cardio for now
Once Jeff was exposed for being a liar, i stopped following him. You the man Jeff, keep up the great work.
Nahh jeff also has said these stuff before jeff. Jeff took that clip out of context. Jeff even had an example about pull ups where when he does cardio first, hes already gassed out and couldnt do his normal amount of pullups. Youre better than this jeff. Dont take jeffs clip oit of context
Good information
I do weight training 3 days every week. But the last week of the month is reserved for 2 days of cardio and 1 day of core focused workouts. This helps me avoid burnout with weight training, burn fat, improve my cardiovascular health & stamina, while returning to weight training with renewed focus
I do 30 minutes incline walking before then workout 2 hours and then 30 minutes again incline walking
Are you a ginger?
Question: Lets say I run for 20 minutes and then rest for an hour and go to gym weight train hard and then do 30 min cardio is that good or bad for someone like me trying to lose fat
"lifting kills your gains" – AthleanX
Cardio makes you lose muscle, That’s why Lebron James is so skinny and weak
Wow. Kinda thicc
I noticed that recently, I was walking 3 times per week for an hour. My strength started to drop off because i was hitting the weights a few hours later. This was a fast paced walk with hills!
Who knew Jeff had handles tho
I mean it definitely will unless you do the extra precaution planning.
Listening to Jeff is sience-backed going to kill your gains.