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Does cardio kill gains and burn muscle? Dispelling the myths

Does cardio kill gains

Explanations such as exercising to kill muscle or causing metabolic activity. These are likely to make people favor weights over treadmills. But what is the truth? Does cardio kill gains? Read to know more.

Is cardio detrimental to gains? Sure, exercise may damage muscle endurance. However, it can only damage muscle endurance if you don’t lift enough weight. It can also incorporate a nutritious diet into your workout program. Cardio exercise does not necessarily result in muscle loss. Nevertheless, excessive activity before your hard exercise regimen. Moreover, “high-impact” cardio may induce muscle loss.

Several factors are at work. Thus it’s critical to go beyond the straightforward association. That is only between exercise and muscle catabolism. Read the entire article to neutralize those misconceptions!

A Synopsis of how to Grow Muscle

Does cardio kill gains

Determining if cardio burns muscle is necessary. It is essential to know how muscle is formed in the first place. Muscle is created by combining a proper diet with physical activity. By lifting weights in the gym, our muscular fibers might be ripped down. It pushes them to develop more prominently than before.

Lifting weights is necessary to increase muscular development. This mechanism within the body is fed by the food you eat, particularly protein. It is the building block for muscle growth. As a result, if you want to gain muscle, you must consume enough protein. Fat and carbohydrates are also important macro-nutrient intakes. They serve important purposes for your body. 

To grow muscle, you must maintain a calorie intake that is equal to or more than your daily expenditure. Your body now has enough fuel to begin protein synthesis. It may be tough for you to grow muscle if you do not consume enough calories. Consuming enough protein while working out can help you maintain your present muscular strength. Regardless of whether you’re eating a low-calorie diet.

How does the cardio metabolism method fit?

Since cardio assists in burning fat, it has been widely used to achieve or maintain an energy surplus. It provides your muscles with fewer calories to work with. It is also frequently associated with muscle loss. Nevertheless, as previously noted, it’s not always the point.

You can avoid muscle loss. It is the breakdown of muscle tissue for use as energy. You complement your activities with adequate weight lifting and protein. It is regardless of whether you exercise. However, there are other methods to lessen this by making decisions. Decisions such as deciding what sort of cardio to undertake and when.

How Does Cardio Kill Gains?

Yes! Cardiovascular activities do burn muscle. Here are some of the ways you might sabotage your muscle-building efforts. It can also start muscle breakdown.

By Doing Elevated Cardio Workout

Running, jumping, and high knees are examples of high-impact cardio workouts. For that, you need to move your feet freely. High-impact exercise is beneficial, but it may hinder recovery and inhibit muscular growth. 

Does cardio kill gains

Relaxation and recovery times have a part in muscle growth. That might be as important as your training program. Running is a high-intensity, physically demanding aerobic activity. That may make it more difficult to recover from and prepare for your next session. Cardio with a significant physical impact is far superior to other types of cardio.

As a result, if boosting your cardiovascular endurance isn’t your main aim. Then this isn’t the greatest option.

By Engaging in Cardio before Weight Lifting

The order in which you finish your workout will be determined by your priorities. You want to grow muscle and support development. Then you must lift weights before performing cardio.

You may avoid muscle growth by performing aerobic exercises before weight training. You’re exhausted from exercising; even if you start lifting, you won’t be able to lift as much weight as you could.

As a result, your performance may suffer. You may discover that while lifting you are restricting your capacity. Restricting your capacity to finish as many repetitions, sets, or load attempts.

This is vital because progressive loading is required for muscle. Strength development is also required which is why it is so important. You must constantly put your body under strain and force it to work harder over time.

Suppose you find yourself finishing your cardio before a workout. Later you find yourself unable to lift as much as you normally would. You won’t be able to overload efficiently and progressively.

How to Avoid These Problems

You’re already aware of the most common cardio approaches. These approaches slow or stop muscular growth.

The obvious next question is, “How can you prevent it from happening?”

By Walking

Walking is a simple, moderate activity that is great for improving heart health. Walking may be incorporated into your lifestyle in a variety of ways. It can severely alter your daily activities, which can considerably improve your fitness.

If possible, walk to work and back instead of utilizing the staircase or lift. All of these variables affect thermogenic non-exercise activity. Even though it may not appear to be much, adding up all of the small things you do daily can have a huge impact on you. If you find yourself falling short of your goal, consider it as a hint to go for a walk and get some fresh air.

The increased walking will boost your cardiovascular system. Your muscular growth won’t be inhibited.

Aerobic Workouts

You may try aerobic exercise instead of cardio. While having similar definitions, the two are distinct due to their purpose. Cardio is any action that causes the heart to beat fast. Although it is theoretically the same as conditioning. The goal is to use your conditioning to increase your strength training.


Cardio will help you build muscle, but it will not burn it away.

Aerobic exercise is a win-win situation. Since it helps you recover better and more effectively. It can simultaneously boost the level 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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