How can you do cardio and retain muscle?

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.

Free Image on Pixabay – Jogging, Run, Sport, Jog, Sporty

  • 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.

Here’s how:

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. : Citrus Fitness 13″ Foam Roller Set: Massage Your Muscles To Feel Better : Sports & Outdoors



If I do at least 200 squats a day for 10 days, will I see any results in my butt?

For many people, how you look from behind is just as important as how good you look when facing the mirror. There is much talk being bandied about how squats can make your butt look better but the honest truth is that there is not much you can do with the shape and size of your butt without cosmetic intervention a.k.a. surgery. In addition, your genetics plays a huge role in your butt appearance as well as your lifestyle. For instance, if you like to sit for extended periods, you will get flabby – not just your behind but all parts of your body as well.

Sure, squats will help firm your butt and remove excess fats and possibly cellulite resulting in a toned rear but it is possible that too many squats in a day can lead to injury from overtraining especially if you did not allow for a gradual build-up.

Sadly, there are no quick fixes when you want to improve physically. You need to allow for your body to adjust to a new routine, have the determination and discipline to stick to your routine, eat and sleep properly, and not stick to one type of exercise.

Another factor that affects your butt appearance is your lifestyle as a child through teenage years. If you exercised regularly, the development of your butt is more graceful and natural because of the toning and exercise you did all those years. Furthermore, it’s easier for you to tone your glutes as an adult.

Free Image on Pixabay – Outdoor, Squat, Fitness

This does not mean all is hopeless. Squats can help not just improve the strength and firmness of your butt but doing squats will also help you stand taller, have stronger lower body joints, and improved balance.

You can also improve your butt by doing other exercises like lunges and leg lifts. Other helpful tips include:

  • Work on shrinking your waistline to make your butt look sexier and plumper
  • Watch your fat intake since the butt is made up mostly of fatty tissues
  • If you feel your butt is too fatty, start running and doing cardio drills
  • Work on your legs. The more toned your legs are, the more attractive your butt will look

Finally, trying to do 200 squats every day for 10 days can make you prone to the dreaded butt wink. The butt wink is bad for the lower back and will cause you pain from excessive pelvic tilting and backward rotation. A better idea would be to establish a training routine that you can faithfully stick to for months coupled with a lifestyle that does not reverse all that hard work you do when working out.

If your hip is sore after 200 squats, I’ve found a great video that explains how to relief stress in your hips using a foam roller:

You can get a foam roller here: : Women Fitness 13″ Foam Roller Set (Pack of 2) for Managers, Admins, Health Care Professionals : Sports & Outdoors



What do you mean by 2.0 or 7.0 in running shoes?

The 2.0 or 7.0 in running shoes are codes given by the companies to distinguish the different versions of a running shoe mode. For instance, under the Adidas running shoe family, you find the Supernova.

The Supernova was launched around the 1990s and was designed for long distance runners as compared to an earlier model, the Adizero which was designed for speed. Since the launch of the Supernova, other versions have been introduced like the Supernova ST and the Supernova Glide 6.0, 7.0, and 9.0. The numbers refer to different versions of the Supernova model. There are tweaks that differentiate each version. For instance, the Supernova 9.0 has next-gen foams, a feature not found in the version 6.0 and 7.0.

Photo by Mitchell Orr on Unsplash

With Nike, one of the popular running shoes ever released was the Nike Free which was launched originally in 2004 as the Nike Free 5.0 V1 and inspired by athletes who would train without shoes on the Stanford golf course.

Nike had plans to release 12 versions of the Nike Free with a numbering system of 1 to 10. The 0 version is the barefoot version while the Nike Free 10 was described as the typical running shoe. However, somewhere along the way, the numbering system was dropped but the company did release a V2 in 2005 which had more cushioning in the forefoot, V3 in 2007 which introduced the mesh design and greater flexibility with a carbon rubber outsole, a 3.0 which was the lighter version of the V3, V4 in 2009 which was the all-mesh version, and the 3.0 V2 which was the seamless mesh version. Other versions followed like the Nike Free Run 2 in 2011 and the Nike Free 5.0 in 2013 which promoted the customized option.

If your muscles are sore after exercise, I would recommend using a foam roller to roll away the stress. Example: : Women Fitness 13″ Foam Roller Set (Pack of 2) for Managers, Admins, Health Care Professionals : Sports & Outdoors



How good are yoga ball exercises during pregnancy?

For the same reason that a pregnant woman is advised not to wear high heels, move furniture, climb ladders, shovel snow, or ride on roller coasters, yoga ball are also frowned on by some traditional doctors. There are two main reasons doctors have for putting limits on a pregnant woman’s movements: loss of balance and placenta displacement.

Loss of balance is easier when your foundation is not steady. Unfortunately, pregnant women are more prone to losing their balance because of a shift in their center of gravity. Medically speaking, your body start to produce a hormone known as relaxin which softens the tissues around your pelvis. This is to create a space for the baby to grow. Relaxin causes the hips, ankles, and knees to be less steady. According to the American Journal of Industrial Medicine, about one-third of pregnant women fall and for this reason, stabilizing exercises are highly recommended which is where the yoga ball exercises come in.

Photo by Suhyeon Choi on Unsplash

When done under supervision and care, the yoga ball exercises can:

  • improve your core strength·
  • Reduce the chances of emergency C-section
  • Minimize the chances of difficult pregnancies, fetal distress and breech births
  • Induce labour for women who are past their delivery date

When done improperly though, you can suffer from placenta displacement. Placenta displacement happens when the placenta moves away from the uterus wall and fails to give the unborn baby sufficient oxygen and food. It can also cause vaginal bleeding, premature birth, or stillbirth. Fortunately, only 1 in 100 pregnant women experience this and the yoga ball exercises is the least of its causes.

You can only get placenta displacement using the yoga ball if you:

  • Overstretch
  • Execute extreme poses on your first trimester
  • Bend from your back instead of from your hips
  • Apply pressure on your abdomen

Thus, if you decide to use the yoga ball, make sure you have expert advice on how to use it and always pretend your abdomen is bigger than it actually is so you allow for adequate space and adjust your level in intensity accordingly.

If you have been using the yoga ball previous to getting pregnant, you must make adjustments to your routine. For instance, instead of relying on your core strength for stability, depend on your arms, hands, and legs to assume more of your weight. Finally, do your yoga ball exercises in a place that is airy and cool – and stay hydrated.

If your muscles are sore after exercise, I would recommend using a muscle recovery tool such as a foam roller to relief the pressure. However, be sure to avoid the stomach area. Here’s an example of foam roller: : Women Fitness 13″ Foam Roller Set (Pack of 2) for Managers, Admins, Health Care Professionals : Sports & Outdoors



Why is it so hard to do handstand pushups?

Push-ups , which are callisthenic exercises to improve muscle balance and strength, have around 11 variations. The handstand push-up, also known as the vertical or press-up push-up, is one of the more difficult variations whether or not you use a wall as an aid.

The difficulty lies in the fact that when your body is vertical, you use almost all the muscles in your body to maintain your balance while facing the risk of straining your back or getting the “banana back.”

Thus, you have to be not just physically ready to exert that kind of effort on your body but you also have to be mentally alert and prepared for the gravity shift. If you attempt to do it too quickly or without proper preparation, you will get injured. Then, once you have achieved the handstand position, you are faced with three additional challenges: keeping your body in the unnatural position by tightening your core strength muscles, doing the push-ups while maintaining your balance, and going back to an upright position without slamming your full weight on the ground.

The muscles that will have to bear the brunt of your weight is in your upper body although you will have to tuck in and tighten your lower body so you don’t wobble, shake or arch your back excessively. Otherwise you risk a power leak and increase the chances of injury.

Since the handstand push-up is such a show of power and strength, achieving it carries other potential issues such as:

Not setting a limit on the number of push-ups thereby straining your back and upper body

Developing the wrong form by focusing on the number of push-ups rather than the quality of the push-ups. For instance, the wrong placement of your hands and arms can cause injury to your wrists or push your elbows out of alignment

Doing half-baked push-ups by not fully extending your arms will minimize the benefits you can get from this kind of exercise

(image from

Finally, to do the handstand push-up, you first have to know how to do a proper handstand and how to do injure-proof push-ups separately before attempting to combine the two movements.

If your muscles are sore after push up, I would recommend using a muscle recovery tool to relief the pressure. Example: : Women Fitness 13″ Foam Roller Set (Pack of 2) for Managers, Admins, Health Care Professionals : Sports & Outdoors



Whenever I sit with my legs folded, it pains my knees after a certain time. What could be the cause and a remedy?

There could be a couple reasons.

This is the most likely reason you are experiencing knee pain. When you sit with your legs folded, you may just be compressing your underlying tissues and restricting blood flow to the knees. Try not to sit in one position with your legs folded for too long. If you sense pain, get up and move around to relieve the pressure and allow blood flow back into your knees.
You are sitting on a hard surface and the weight of your whole body is mostly translated into your knees. Try not to sit on your knees for too long, and get up and move around if you sense pain.
If the pain is persistent, but localised to just the skin, it may be skin irritation to the material you are sitting on.
If the pain is persistent, but you feel it originating from the tissue underneath, then it is best to go to a doctor to get it checked out.
You can also do strengthening exercises for the muscles around your knee, but I would suggest you to go get your knee checked out before starting any kind of exercise regime as it can injure your knee further is there is existing structural damage.

You may want to grab a knee sleeve to help support your knees and prevent it from suffering a serious injury.

Hope this helps!

What is the best time to practice yoga?

The best time to practice yoga is in the morning!

For beginners, Hatha yoga is probably the best style of yoga to start with and the most commonly practised.

Hatha yoga is a generic term that refers to any type of yoga that teaches physical postures. Nearly every type of yoga class taught in the West is Hatha yoga. When a class is marketed as Hatha, it generally means that you will get a gentle introduction to the most basic yoga postures. You probably won’t work up a sweat in a hatha yoga class, but you should end up leaving class feeling longer, looser, and more relaxed.

Here is a good video on how to do Hatha yoga:

If you are interested in practicing yoga, I would recommend you to get a yoga mat bag before visiting your yoga class next time. It’s convenient and it keeps all your belongings together in one place. : Citrus Fitness Waterproof Zen Garden Yoga Mat Bag, 32 X 7-Inch — Royal Blue : Sports & Outdoors

Can I lose 90 pounds in a year?

This has been achieved before and I believe with the right amount of effort, persistence, attitude. You can do it too.

I found a great video which someone lost 100 pounds in a year! Amazing, right?

Also, I found another story who a mom lost 90 pounds a year:

How this mom lost 90 pounds in 1 year and learned to love her ‘new’ body

After each exercise, I would recommend you to use a music relief tool such a foam roller to relax your muscles. For example: : Women Fitness 13″ Foam Roller Set (Pack of 2) for Managers, Admins, Health Care Professionals : Sports & Outdoors



What will happen if I run a marathon every day?

You would get runner’s high every day.

I found a great video that explains runner’s high

Back in March, someone asked a similar question on Quroa

What is it like to run a marathon every day?

The answer is simple:

Brain Stark “I did this, not for just a few days but for 238 days In a row… By the time I got to Nevada 3,800 miles later I could wake up, put down a big bfast, run 20 miles, eat some Pringles, and run 20 more miles and feel fine at dinner, ready to do it all again the next day.

David Getting “At the start of 2015 I ran 7 marathons on 7 continents in 7 days…Am I glad I did it? Without a doubt. It was one of my life’s greatest experiences.”

Those are the top marathon runners sharing their experience with you.

Also, after each run, I would recommend you to use a music relief tool such a foam roller to relax your muscles. For example: : Women Fitness 13″ Foam Roller Set (Pack of 2) for Managers, Admins, Health Care Professionals : Sports & Outdoors



How much has yoga done for your life?

I found a great video on how yoga impacts your brain:

On a personal level, there are a lot of people who experienced a drastic change after doing yoga regularly.

Vernon Kenny, 50: After six months of yoga I quit drinking and smoking. I didn’t need these substances any more

Emily, 17: After experiencing anorexia, yoga taught me to have a better relationship with my body

Che Marville, 45: Yoga saved me from nights of sleeplessness after an illness

If you are on the bench and not sure if you should do yoga, I would absolutely recommend it.

I would recommend:

Have fun meditating.