Discover How to Build Muscle and Lose Fat
You want to build muscle and burn fat!
Well you’re not alone, this may be one of the most common fitness goals. But as popular a goal as it is, many people find it difficult and never lose fat, or build muscle.
Part of the problem may be that you have been taking the wrong approach. But that’s not your fault. There is so much information out there on how to build muscle and lose fat that it can get confusing. To make matters worse, some of that advice you have been getting is wrong.
My buddy and fellow strength coach Jason Ferruggia put together a great 3 part series that will set you straight when it comes the right way on how to build muscle and lose fat.
Build Muscle and Burn Fat
Doing Cardio While Building Muscle – Part 1
Fat loss and muscle building at the same time. They go together like oil and water.
Can it be done?
Is it OK to do cardio while trying to gain muscle size and strength?
Some say yes. Some say no.
Today we’re going to get to the bottom of this debate. You’ll get the truth on how to gain muscle and lose fat.
This is a 3 part article based on body type…
- Cardio for the hardgainer
- Cardio for the athletic type
- Cardio for big men
The Hardgainer
If you’re lean and have trouble packing on size, it’s a good idea to stay away from cardio.
You’re lean, why do it anyway?
If you feel the need to do cardio, get your diet and workout straightened out first. Then come back to the cardio in about 8-12 weeks.
This couple of months will allow you to pack on some size and improve your strength.
Once your weight has gone up 15 – 20 pounds, feel free to add in limited cardio.
- Max of 3 times a week
- Limit it to 20 minutes
- Use a moderate intensity
Cardio Tools
Biking is great. It’s low impact and no eccentric muscle actions. Get outside to ride whenever you can. If you can’t, a fan bike is great. Third pick is a spin bike.
Once you’ve gained you 20 plus pounds and aren’t in the beginner stages anymore, regular cardio is a good idea. Be sure to mix it up…
- moderate intensity steady state
- long duration steady state
- low intensity cardio
- intervals
- bodyweight cardio circuits
My favorite tools are below. Remember, get outside. Limit the use of machines as much as you can.
- drag a sled (no eccentric actions)
- jump rope
- run sprints (tough but effective, be careful)
- play a sport (soccer, ultimate)
I love all those options. I do think the sled is your best bet at building muscle and getting some cardio.
If you don’t have a sled they’re easy to build. Keep it simple and use an old tractor tire. Drill a hole in it and attach a couple of ropes.
Doing some cardio based activity 3 days a week will keep you healthy and looking good. Pick an option and have at it.
Contrary to what many people believe
There are some out there that think cardio will kill all your gains. If done wrong it will. But if done they way I’ve described it can help you get bigger and stronger, and of course lose fat.
Cardio has many benefits. Two of them are:
- increased cardiovascular system, which in turn improves the quality of your weight training workouts
- allows you to eat more & stay lean
Packing muscle requires a lot of food. (Click here to download Free Muscle Building Recipes) If you keep pounding the food, you will get fat. Adding cardio into the mix will help you keep lean as you pack on the muscle. It’s going to help you lose fat and gain muscle.
The bottom line…
do your cardio.
The only people who don’t have to are the beginner hardgainers. Everyone else, just do it.
Recommendations
- 30 minute sessions
- 3 times a week
- vary choice of cardio
- vary intensity
I prefer to do cardio on non-training days. You’ll be working so you’ll burn more calories, and it can help with recovery.
If you can’t get your cardio in on non-training days, do it after your strength training workout. Or, if you can train multiple times a day, do it 3-4 hours after your strength session.
This is part I for part II visit…
https://fitnessdoctrine.com/work-out-routines/doing-cardio-while-building-muscle/
