Are you interested in building bulk but heard that doing cardio exercises burns muscles. Is this causing you some concern? Studies show that cardio exercises will improve heart and lung function, reduce stress, help with weight loss, and increase self-confidence, and allow you to retain muscle!
You actually can keep doing your cardio exercises and retain the muscles you worked hard on by sticking to these simple rules:
One, decide on your primary goal. Do you want muscle or would you prefer to improve heart and respiratory function? If you want to focus on retaining muscle, the next steps are for you.
- Limit your cardio workout to 30 minute sessions two times a week; preferably on days when you are not working on building or retaining muscle mass.
- Watch your intake. It’s harder to retain muscle when you have a weight issue
- Avoid cardio work-outs immediately after weight training to use as your warm down routine. This is because the cardio exercises will interfere with muscle growth or retention
- The best time to do cardio is in the morning while weight training is best done in the afternoon·
- The general rule is to eat when weight training and fast when doing cardio
Two, make an effort to understand the science so you are guided appropriately. In a nutshell, science will tell you that your muscle fibers are either big (anaerobic) or small (aerobic). Small fibers need oxygen but they cannot grow too much or the oxygen will not be able to enter their cell membrane. Big muscle fibers can function without oxygen. In summary, if you want to build and retain muscle, you need to target the big muscle fibers.
1. Eat carbs
2. Avoid fats
3. Focus more on strength training
4. Avoid concurrent training – cardio and weight training
If your muscles are sore after workout, remember to use a foam roller! My girlfriend uses a foam roller all the time.