In bodybuilding, how do you include fat burning cardio in training without losing muscle?

Answer 1

My husband does a weightlifting workout where you workout one thing like chest then go directly into a different body part like legs. He will do his first set of bench presses then move directly to squats. You cut the rest time between sets. Your chest gets its rest time while your doing the squats and vice-versa. This way your heart rate stays elevated because your not sitting between sets. I hope I didn't confuse you too much. Good Luck!!! :)

Answer 2

interval training has taken the place of low-intensity long duration cardio. you get better results in less time while sparing fat free muscle. you also have to remember that it's much easier for a person who is lean most of the year to get back that way after a bulking period. contest dieting sucks, but when you do it all the time it is easier. getting to a new low level of body fat will always be much harder as you are taking the body to a level that it may have never been at before and it fights the whole way. also there are some pretty good methods of using some OTC supplements when on a calorie restrictive diet to help preserve lean body mass. there are different approaches in supplementation, dosages and timing for where you are at on the body fat scale.

check out HIIT Cardio and Max-OT Cardio, the will both rev up your RMR

Answer 3

There are many ways, som eof which work for one and not for the other so u have to experiment which way si the best for u.

I tried the following routines which all worked, i lost almost no muscle tissue but u cannot avoid losing at least a tiny bit of muscle tissue.

Some ground rules to minimize muscle tissue loss while including a fat burtning routin:

1)Keep eating lots of proteine, u mingt even consider to increase ur proteine intake while burning fat.
2) keep lifting heavy, don't ever think that lifting lower weights with more reps will help wiht the fat loss.
3) drink plenty of water at least 3 litres per day.

ONe approach that works for me is a HIIT (high intensity interval) cardio session 3 times per week. I did this in the morning just after waking up. Not really on an empty stomach as i drank 35 grams of whey proteine in water about 20 minutes before i started HIIT. and i ate one banana. I did 12 intervals of 30 seconds of maximum speed running followed by one minute slow jog.
Another 4 days i did 30 minutes jog at heart rate of maximun 136 beats per minute (yes i use a heart rate monitor) in the morning after waking up again after consuming this time only a whey shake, so not a banana.
So that means one cardio training every day. Sometimes if i felt like it i took a day off. The reason i take the shakes is that they are quickly digested and minimize a catabolic breakdown of lean mass, upon waking up the body is in a delicate condition where a catabolic state would be easily induced if somebody would start training without at least a bit of proteine. In science this is disputed. Some claim that muscle loss will not appear if one does cardio or even HIIT on empty stomach but others claim muscle breakdown will happen. So it is better to be save then sorry that's why i took the shakes. They did not interfere with my fat loss because i lost 6 kilo (mostly fat) in the 3 months i did this routine, and i did almost lose no lean muscle.

The eating is more important. U have to keep eating so much that u will not waste muscle but still u have to maintain just a slight calory deficit, else u will not lose fat. Raise proteine ratio, lower the carb ratio (mostly complex carbs) and increase the omega 3 fatty intake on expense of the omega 6 fats. The only time u can take lots of simple carbs is immediately after the muscle workout. If u know ur BM rate u can calculate how many calories u can consume, don't forget ur metabolism will go up because of the cardio and because u increase the proteine intake.

It is every important that u keep monitoring ur weight while cutting. If u lose to much weight too fast it could be an indication u r wasting muscle. You should not lose more than half to one kilo per week average. If u lose more than one kilo per week it might be that a large ratio of muscle tissue is being lost. The fat losing routine normally works for about 3 months. IN those 3 months u would ideally lose around 6 kilo (if u have done it right and have kept eating well) most of that will be fat. If you want to lose more fat after that u have to change ur cardio and dieet again to trigger new fat loss.

Eat about 6 or 7 times per day.

Answer 4

I never thought that cardio could make you lose muscle mass. The late time I took a weight lifting class was in high school and I was told that is good because it get ride of the fat that is hiding your muscles. Plus it helps your heart, increases you metabolism over time and helps your body flush the build up lactic acid that you get when you make muscle.

Answer 5

One of the best things I ever learned was to vary your days-cardio one day, lifting the next, and one day off per week.
You will find that you build muscle a lot faster this way as you give it a day to repair- also greatly reduces risk of injuries.

Answer 6

Have you already tested Muscle Gaining Secrets procedure. Check out in this website : http://Guide.MuscleGainWay.com . It may undoubtedly instruct one and all!