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Does cardio kill gains and burn muscle? Dispelling the myths

Does cardio kill gains and burn muscle?

Arguments such as cardio exercise might kill muscle or cause you to become protein catabolism are likely to make people prefer the weights over the treadmill.

But what is the reality?

Does cardio kill gains? Yes, exercise may kill muscular endurance, but only if you’re not lifting enough weights or adding a healthy diet to your exercise routine.

Cardio doesn’t always result in muscle loss. However, if you exercise excessively, prior to your intense exercise routine, or engage in “high impact” cardio, it might cause muscle loss.

It’s crucial to explore beyond the simple relationship between cardio and muscle catabolism since other elements are at play. Read through the post to clear up those myths!

A Synopsis of how to Grow Muscle

It would be best to consider how muscle is initially created before viewing whether cardio burns muscle. Muscle is built by balancing good nutrition with physical exercise. Our muscle fibers can be torn down while we lift weights in the gym, which encourages them to grow more prominent than before. You must promote the growth of your muscles by lifting weights. The food you eat, especially protein, which is the building block for building muscle, feeds this procedure inside the body. Because of this, it’s necessary to consume adequate protein if you want to put on muscle, even though fat and carbs are also crucial macronutrients and serve significant functions within your body.

To gain muscle, you must maintain a calorie intake of excess or more calories per day than you expend. Your body now has adequate fuel to synthesize proteins. It could be difficult for you to gain muscle without excess calories. Being in a calorie deficit and consuming kcal is lower than your body uses does not imply that you will inevitably lose muscle mass. Eating adequate protein and doing weights can assist you in at least retaining the muscle strength you currently have, regardless of whether you’re eating in a calorie deficit.

How does the cardio metabolism method fit?

Since cardio aids in calorie burning, it has been chiefly employed to achieve or keep an energy deficit. This is why it’s usually linked to burning muscle since it provides your muscles with fewer calories to work with. That being said, this is not always the case, as we have said.

If you supplement your activities, whether or not you do cardio, with enough weight lifting and protein, you can prevent muscle breakdown, which is the breaking of muscle fibers for use as energy. Having said that, there are several ways you may lessen this by making choices, including deciding what kind of cardio to do when and where.

How Does Cardio Burn Your Muscle?

Yes! Cardio exercises do burn your muscle. These are the ways you might impede your efforts to build muscle and activate your muscle catabolism.

By Doing Elevated Cardio Workout

Running, leaping, and high-knees are activities that need to move your feet freely during high-impact cardio. High-impact exercise is good, but it might slow your recovery, preventing your muscles from proliferating.

Does cardio kill gains and burn muscle?

Relaxation and restoration times have a role in muscle development, which can be just as significant as your workout routine. Running is a high-intensity, physically demanding aerobic activity that could make it more challenging to recover from your workout and be prepared until your next workout. Cardio with a high physical impact is much more effective than other forms of cardio. Therefore, if improving your cardiovascular endurance isn’t your primary goal, it’s not the best choice.

By Engaging in Cardio Prior to Weight Lifting

Your priorities and objectives will determine the sequence in which you complete your workout. You must lift weights before doing cardio if you want to build muscle and support development. You can prevent yourself from gaining muscle by performing aerobic exercises before weight training.

You are burning out from exercise; if you even start lifting, you won’t be able to raise as much weight as possible. Your performance may suffer as a result, and you may find that lifting when you’re new limits your ability to complete as many repetitions, sets, or weight-lifting attempts. This is critical because progressive loading is necessary to develop muscle and strength, which is why it is so important. You must make sure you continually put your body under strain and make it work harder over time. You won’t be able to overload effectively and gradually if you finish your cardio before a workout and are later unable to lift as much as you usually would.

How To Avoid These Problems

You already know the most frequent techniques for cardio hindering muscle growth or halting your progress.

The logical follow-up query is, “How can you stop that from happening?”

By Walking

Walking is a straightforward, low-impact workout that is an excellent way to improve cardiovascular fitness. You may include walking into your lifestyle in many ways without dramatically changing your everyday routines, which can significantly boost fitness. Instead of taking the escalator or elevator, if you can, walk to work and return. Thermogenic non-exercise activity is a phenomenon that is impacted by all these variables. Even though it might not seem like much, adding up all the tiny things you do daily can significantly affect you.

Take it as a cue to go for a stroll and take in the fresh air if you discover that you are falling short of your objective. The additional walking will improve your cardiovascular system, and your muscular growth won’t be hindered.

Aerobic Workouts

Instead of doing cardio, you may attempt an aerobic workout. Despite having somewhat similar definitions, the two are different because of the objective. Any activity that causes the heart to beat quickly is called cardio. The aim is to use your conditioning to enhance your strength training, even though it is technically the same as conditioning. It involves improving your cardiovascular system, preparing your muscles, and training your explosive power to enhance your weight-lifting performance and develop strength and muscle. Cardio will help you build muscle and won’t burn it.

It’s a win-win scenario when you work out aerobically since it also helps you recover better and more effectively while raising the standard of your lifting.

You may also like to read: 5 Types of Workouts You Need to be Incorporating in Your Routines

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Hello, I am the founder of Health and Stamina and a full-time health and fitness blogger. Bringing you the most talked-about health and fitness issues from reliable sources. 

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