How much cardio is needed to lose weight without losing muscle?
By betting on cardio, you will not achieve a high quality body. Bust with cardio always leads to loss of muscle mass. No muscles – no elastic body. This is the ultimate truth, which will not be refuted. Nevertheless, cardio training can be useful as a means of getting rid of fat. If you set this very goal, then cardio-loads can accelerate its achievement. The question is, in what volume should these loads be present in your life, so that they do not “burn” the muscles because of them.
Get rid of fat without losing muscle – this is the right goal for everyone who wants to lose weight, except for very fat. “Fat” – not in the understanding of “contact” girls who have strayed into the community anoreksichek, but from a medical point of view. If you are diagnosed as obese, your main task is to reduce the body fat percentage, while – without looking back at the muscles. Cardio is not an obligatory means for losing weight, but an auxiliary. You will lose weight and without cardio, if you spend a day more calories than you consume. Daily caloric deficit is the only mandatory condition for losing weight. How to create your own calorie deficit is your business. The main thing – that he was.
Someone is more convenient to reduce the number of calories consumed per day, without adding any cardio to the training plan. Someone is more likely to increase the share of cardio without cutting out several hundred calories from the daily ration. Someone just adds cardio and a little trims their calorie. All these ways are effective if you create a daily calorie deficit and there is no search for cardio, which leads to loss of muscle mass. Bust is how much? Unfortunately, there is no general answer to this question and can not be. The amount of cardio that can overpower the body without negatively affecting strength training, strength and ability to recover in conditions of a daily caloric deficit, is an individual thing.
Depends on your physical characteristics and age, the level of stress that is present in your life, the amount of sleep you need to recover, and how your strength training program is composed of many other factors . The fact that for one will be a search, for another one can be the best option. All I can do is give you the signs that you are sorting out of the cardio. 1) In the hall: your strength indicators fall, working weights decrease, the volume of strength training is reduced. 2) Outside the hall: you feel more tired than usual. You are tired more quickly, you fall asleep worse. You feel that you train too much.
If you notice a fall in performance in the hall and a decline in strength outside the hall, pay attention to the diurnal caloric deficit. Is it too big? If not, then you should cut some loads. Cut cardio, because it is neither an obligatory means for losing weight, nor a means of improving the quality of the body at all. You can completely abandon cardio training, and can reduce their frequency, duration and / or intensity. Remember: by reducing the daily caloric intake, you should adequately reduce their consumption, if one of your goals is to reduce the percentage of body fat. Questions?
Cardio for weight loss – to whom, how much, when and why?
How much cardio is needed to lose fat?
Many of you would probably say that a lot. Most would answer fairly specifically, for example, 25-30 minutes, 3-5 times / week. The correct answer is not here, because you do not need cardio to burn fat. Let’s look at why.
What is cardio?
Aerobic exercise through the eyes of slimming looks like a set of light or moderate exercises that can be performed without stopping for a long time. The goal is simple: while continuing to move, you will burn as many calories as possible.
Usually aerobic training is performed to strengthen the cardiovascular system, but since the article is devoted to weight loss, it is necessary to adhere to this topic.
There are two main forms of cardio training:
- HIIT (High Intensity Interval Training), which consist of varying short periods of intense movements, such as 15 seconds of running and longer periods of low-intensity aerobic exercise, like walking.
- NIT (LIT) low-intensity training. This is a form of cardio typical for the gym – long boring sessions on simulators, like a treadmill, etc.
VIIT is considered to be the most effective form of aerobic training, since it allows burning more kcal in a short period of time. It is more attractive, and even fun, but despite all the advantages, this kind of aerobics is more complicated than NIT. VIIT are short but explosive sessions, which give a big load on the joints, and it will be difficult to perform the exercises, especially for older people or overweight.
Based on this, consider an example of the expenditure of calories during a low-intensity cardio session.
What is the calorie consumption for BAT?
On an example of 100 kg of the person the expense of calories during performance of 30 minutes of low-intensity cardio makes:
- Hiking – 325 kcal;
- Steyrmaster (simulator “step”) – 325 kcal;
- Swimming – 325 kcal;
- Walking is 151 calories.
Let’s say you decided to perform 4 workouts per week for 30 minutes each on the treadmill. Consumption will be only 600 calories per week (given that for the loss of one kilogram it is necessary to spend 7000 kcal). If you work a year, then you burn 30,000 kcal (with several missed workouts), and in the end, lose only 8.5 kg of fat. This is the result of spending 100 hours on the treadmill.
The conclusion is this: cardio is good for maintaining health, but not effective for losing weight. Thus, to lose fat, you need to understand the food.
Should i do cardio or weights first
Aerobics, nutrition and weight loss
A good nutrition plan will melt the fat in your body. The only requirement is to accurately monitor calorie intake and adjust the diet if necessary.
Most people come to the gym to lose weight, first attack cardiovascular equipment, but the main thing they should think about is diet.
Cardio workouts without a reasonable eating plan are a time bomb. If you do not control your diet, then aerobic exercise will probably increase your appetite. This can even lead to the fact that you will not lose fat at all. If you do not control daily caloric content, then you can easily exceed 200-400 kcal.
A meal plan should meet your needs. It will help to lose from 2 to 10 kg / month. Even if you run a few miles on a treadmill, 80-95% of weight loss depends on the nutrition plan. That’s why you do not need cardio to lose weight, but you can use it to maintain overall health.
How can aerobics help you lose weight?
If the diet plan is designed to change the body composition – loss of fat and muscle mass, it will lead to a loss of 30-45 kg per year, whereas weight loss with cardio is insignificant compared to these figures, aerobic exercise can still be used for weight loss. For example, when the fat loss process slows down.
Do not focus on cardio for weight loss. Think better about how this training will improve your health.
During the first 4-6 weeks, concentrate on the nutrition program, but you can gradually add aerobic load, but most importantly, do not overdo it. Let your body get used to additional loads, and only then change them.
Steve proposes to try a six-week lesson plan on the treadmill:
- 1st week – 2 times / week. 10-15 min.
- 2nd week – 2-3 times / week. 15-20 min.
- 3rd week – 3 times / week. 15-20 min.
- 4-th week – 3 times / ned. 20-25 min.
- 5th week – 3-4 times / week. 20-25 min.
- 6th week – 3-4 times / week. 20-30 min.
More cardio for weight loss you do not need. However, given the above, slowing weight loss can occur with a long period of stay in calorie deficit.
When you reach the plateau, try to slightly increase the time of the cardio by running once a week for 10 minutes longer. See how this will help to get the ball rolling. If you do not do this, you will have to reduce the calorie content of the diet. Do not rush to panic, cutting calories and increasing aerobics, but if the weight has not changed for two weeks, then make minor changes.
My 5 cops: I believe that cardio for weight loss is effective only in combination with strength training. It can be held both on the day of rest, and immediately after the power. However, this point should be taken into account in a study by Wilson et al. it is said that there is a number of evidence that the combination of aerobic and strength exercises (at one workout) has a negative effect on the increase in muscle strength and size due to the catabolic processes that aerobics launches.
The timing of cardio and its nature depends on the purpose and composition of the body of the trainee. Lyle McDonald argues that for dry people (22% of a woman’s fat and 15% of a man’s fat), who want to become more drier, it is advisable to do aerobics in the morning on an empty stomach, whereas the time for cardio for people with an average% fat is not of fundamental importance.
And as for the type of training, the VIIT is more effective, since it allows you to burn more calories, keep muscles, accelerate metabolism, but it is better to spend it on a non-training day. If you need to do cardio on a day of strength training, it is better to give preference to NIT.
Still there is an opinion that with low-intensity work on the day of rest it is recommended that the duration of the session is not shorter than 20 minutes, but not longer than 60 minutes, because glycogen stores are depleted in 20 minutes and the body starts using fatty acids. But I am a supporter of the fact that the key is still in nutrition and power loads, and aerobics only provides a little help. Moreover, after the end of the training, the calorie consumption ceases, while the power loads have a longer lasting effect.