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How To STOP Cardio From Killing Your Gains (3 WORST Mistakes Youre Making)

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Rating: 4.0; Vote: 1

we will go over common mistakes to avoid when performing cardio workouts to reap the benefits while avoiding the negative effects of cardio and muscle loss. Should you do cardio before or after lifting weights? Doing cardio at the wrong time is a very common mistake people make. Most people will tend to perform cardio before weights when they are in the gym. But doing cardio first is likely to lead to less strength in the weight session that follows and thus less reps being performed. Thus, its best to prioritize weights and perform cardio after lifting weights. This will lead to better strength and muscle gains in the long run. It will not always be possible to do both cardio exercise and weights in the same gym session. For example, if your cardio session is moderate to high intensity and longer than 30 mins in duration, it may be best to perform each exercise in a separate session. Research in the field suggests that moderate intensity cycling 24 hours after a bicep workout caused a two fold greater increase in strength compared to cardio immediately after the weights. Other research is also in agreement and suggests that irrespective of duration, lifting weights and cardio sessions should be done at least 6 hours apart to maximize muscle hypertrophy. Whats the best type of cardio to lose fat without losing muscle? Well, running and other high impact cardio such as jump rope, or even interval training provide a lot of eccentric stress and thus tissue damage. This means that recovery time is required after each session, especially prior to performing leg workouts. Lower impact cardio, such as cycling can be used as an alternative method which when combined with weights leads to less of a decrease in lower body growth compared to running. Other alternatives are using the elliptical and incline walking which have a lesser eccentric component and lower impact, therefore require less recovery after. Enabling you to better burn fat without losing muscle. How much cardio should you be doing? Focusing too much on cardio can lead to better cardiovoascular endurance, but less overall increases in muscle mass. In fact, as a general guideline, it seems that cardio sessions more than 3 times a week or greater than 20 30 mins in duration begin to interfere with muscle gains. This does not mean that you will gain no muscle by doing cardio, but your gains will slow when doing more cardio. With this said, exceeding the recommended amount of cardio may be perfectly fine, if your goal is to reduce body fat and maintain muscle mass such as when you are doing cutting. But on the other hand, if your main goal is to pack on muscle and build strength, then you can see how too much cardio quickly becomes counterproductive. The recommendations discussed in this video are key to avoid having cardio interfere with you muscle gains. To show you exactly how to incorporate the right type and amount of cardio into your workouts to get the results you desire, I have built an easy to follow, step-by-step program. This program will allow you to optimize your cardio and weights routine such that you can build muscle and lose fat as efficiently as possible. Simply take the quiz below to discover what program is best for you: FILMED BY: Abdo Megahid
Date: 2022-01-03

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Comments and reviews: 10

zetaforce
I'm doing cardio 5 days a week I do some incline running (not actually too much incline and speed I try to find a balance between these 2 to do some cardio but not get sored as hell) for 25 minutes and do a 10 minute hit training (which I do with a some calisthenics workout, including the days when I run) I'm afraid that maybe I'm doing a little too much cardio but it actually I don't do that intense
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The
Jeremy you are right and wrong! I think your speaking from a smaller body frame perspective here. because someone who is a little more on the heavy body type side will need to focus more on HIGH intensity cardio n MODERATE intensity on the weight lifting. smaller body frames like yourself Jeremy will need to be more
MODERATE to LOW intensity on CARDIO and HIGHER intensity on weight lifting.
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auto
I do both. Cardio is more satisfying and requires less money. Never heard anyone getting injured from jogging. But yeah notes taken, 6 hours gap. I think footballers physios have better answers. The footballers are ripped, at the same time they are fit where on average they run 10km to even 13km per game these days. And look at how such a beast they are.
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Juan
I heard that HITT intervals like 30 seconds sprinting and 60 seconds jogging is great to build muscle but he says the opposite. Online most websites say to do HITT as opposed to moderate stuff so Im confused, I mean the sprinters in the olympics have great physiques mean while the long distance moderate joggers are usually pretty skinny
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Armando
Please notice the diference between a full cardio session and a 5-10 (100 calories) warming cardio session.
Warming your muscles up a couple degrees will male them less stiff, more maleable which in result will give you a wider range of motion and less chance of injury.
DONT FORGET TO DO A WARM UP SESSION EVERYTIME YOU LIFT!
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Cereal
For athletes who play sports like soccer and tennis which require a lot of running, how should they build their workouts around that sport so that they can still build muscle? I have to play tennis for 2 hours every day during the season so according to this my gains will be killed.
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Bogdan
Thanks for the scientific approach! Finally figured out optimal training for me - 1 cardio day per week separately from weight training. Also, this information is in line with Hollywood stars' training routines to get shredded, so will definitely give it a try.
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Noah
How bad is it if I for example train my back on Monday, rest on Tuesday, do cardio on Wednesday, rest on Thursday, train my back again on Friday, rest on Saturday and do cardio on Sunday? and repeat again and again and again.
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Bryan
This seems to be good advice for hard gainers. I believe those that looking to lose fat get greater results by combining cardio and strength training. I think it just depends on your goals.
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DavidK. 440
So, if I run for 1h on Monday with no other training session on the same day. Is my performance on chest day on Tuesday worse? Or just if I would do leg day on Tuesday?
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