Cardio is Not What is Going to Kill Your Gains
While cardio is a good way to burn a lot of extra calories. It is very unlikely that it will hurt your gains. Cardio is actually superb for your cardiovascular system. It will strengthen your heart, thus providing more oxygen to your muscles.
Eat an Extra Amount of Calories to Compensate
This is the key to not losing any kind of performance on your lifts while doing cardio. You need to eat extra to compensate for what you burned in your cardio session.
Let’s say you were jogging, for instance, and you burned 500 calories. Well, now you need to ingest 500 more calories than normal to keep your energy intake balanced.
Pre Workout Cardio May Decrease Your Performance
This is one of the very few factors that could decrease your performance:
The truth is that when you’re doing cardio, you are wasting precious resources in your muscles that could be used to lift heavier weights. So yeah, in theory, you could be hurting your lifting performance.
You Cannot Be Great at Everything
Realize that you cannot be phenomenal at everything you. It is unrealistic trying to become a marathon runner and a power lifter at the same time. The best answer is to find a balance to the amount of cardio you do.
A moderate amount of cardio will never going to hurt your gains. Being extreme with cardio may result in a shortage of energy to lift properly.
Balance Cardio and Lifting to Make Consistent Gains
One thing that tremendously helps is switching the time of your workouts. Instead of running a little bit on the treadmill before lifting, it is preferable to always do the weight lifting first. you can at the night or a couple hours later.
Cardio Will Enhance Your Future Workouts
Cardio is wonderful for your arterial system. Realize that there is a lot of types of cardio, cardio is not a simple definition.
Running slow and steady works your muscles in a different way from a fast sprint, for example. The key here is to focus on nutrition. Getting the calories and protein in is what matters most.
Cardio Killing Gains is Bro Science
It is all bro science, stop falling for it. Commit to staying disciplined to the fundamentals:
- Lifting heavy;
- Eating at a surplus;
By doing this, it is only a matter of time before you achieve the desired results.
Cardio Killing Gains is Nonsense
This story about cardio killing gains is one of the most perpetrated bro science out there. Like I previously said will be beneficial to:
- Arterial system health;
- Lung capacity;
Both are fundamental in providing your muscles a steady stream of oxygen while you lift. Just focus on not being at a deficit.
Cardio Will Kill Gains if You Time it Wrong
Let’s say you are on legs day.
Next day you engage in a heavy running session. Now you created an outstanding chance of killing gains. That might be the cause, because in this situation:
You are impeding the recovery process.
That is why you should not go nuts with cardio after legs day.
Overtraining is Pretty Rare
Overtraining incidents are not normal. You need to realize that most of the time we are overthinking things. Sometimes people might be using overtraining as a pretext to skip cardio, hope that is not you…
Listen to Your Body When Combining Cardio and Weightlifting
The trick here is to listen to your body. You know the difference between exhaustion and laziness.
Sometimes we cannot do execute because of a mental block. That is okay, nobody is a robot. Just keep in mind that doing cardio seldom leads to overtraining.
Actually, most of the time, it will even prevent overtraining because it will make your body more efficient.
Overtraining is a Very Hard State to Get in
Unless you are a bodybuilding enthusiast, overtraining is unlikely to occur. Always focus on the fundamentals.
An overtraining condition can set you back weeks, or perhaps even months in your goals. always try to:
- Keep your diet as clean as possible;
- Sleep an adequate amount for you;
- Keep stress levels low;
Focus on Explosion Cardio HIT
There are different types of fiber in your muscles.
The ones that make your muscles bigger develop more through explosive types of cardio. We can derive better results working out these fibers. The reason is that they supplement progress in the same type of fiber you work out in the gym.
Short Sprints in Bursts of Rest and Training
Running on a low pace will actually build a different type of fiber muscle. One that is more related to endurance training.
So actually a longer running times means that’s you are training your muscle to endure straining over a longer period of time.
This muscle fiber it’s more condensed, making your muscle tone but not quite big. Practicing only this kind of exercise could even lead to a skinny-fat type of body.
Focus on High Intensity Cardio Instead of Longer Ones
The trick is to focus on high intensity cardio exercise. Exercises that are more explosive, stuff like:
- Multiple sprints;
Those require a great outburst of energy on a short period of time, just like lifting, this will make your legs bigger and faster.
Focus on the Fundamentals to Make Consistent Gains
It does not matter what you do, always focus on the fundamentals. At any case of muscle loss, you will find a mistake on the fundamentals:
- Sleep, which is required for the body to repair itself;
- Adequate protein intake;
- Engaging in recreational activities. Those will lower stress, thus enabling your hormones to act in compliance with muscle growth.
Sleep, Protein Intake and Rest
There is a very interesting book called Why we sleep by Matthew Walker. if you do not know what are the marvelous benefits of sleeping well, give Matthew’s book a try. Sleep is the key for everything we do in life, including lifting.
You might be a great lifter, training with the correct techniques and discipline, but if your sleep is not on point, your gains are going to be suboptimal.
Another fundamental part of maintaining healthy muscle mass is protein intake. The official nutritional recommendation of protein intake is about .36 g of protein per found.