[quote]Dirty Gerdy wrote:
Dirty Gerdy wrote:
If I do cardio it’s in high interval sessions like sprints. Look at a sprinter’s body .vs. a long distance runners body. There is a lot of research to be done on the subject. Hit the search on this site and I’m sure you will find a lot on the subject.
Most distance runners, especially good ones, have very little actual fat on their bodies. [Plodders who run at 8 minute mile pace and don’t have their nutrition in gear are a different story]. But top runners tend to have little fat. They just also have little muscle. In most cases, if they magically added 30 lbs of lean mass in an instant, their bodyfat PERCENTAGE would be as low or lower than a sprinters.
Excessive distance running does NOT promote fat gain. In any way. It’s just very catabolic and not good for body composition.It is also hard to eat enough to fuel energy demands to retain muscle when you are burning those kind of calories. That’s a big part of the problem.
Oh I didn’t mean to imply that long distance runners were not lean. I was trying to say that if you perform cardio at high interval sessions like sprinting instead of one long drawn out cardio session like running 5k that you can burn fat and keep more muscle. So when trying to build muscle and stay lean(er) I’d prefer the sprinting type of cardio.
If one were running long distance their trying to put on muscle would be halted. They would still be burning fat tho. The sprinter .vs. long distance runner analogy was just showing that while both are lean, most sprinters carry more muscle especially in the legs than long distance runners who are lean, yet lack size, most are very skinny.
So like you said about long distance runners gaining 30lbs. Take the same person and split them up in two dimensions. lol Train one with long distance running and the other sprinting. The sprinter is lean yet carries more muscle and the long distance runner probably looks like the sprinter with 30lbs less muscle. Hopefully I’m getting across what I’m trying to. lol Messages can be misleading at times. Sorry for the mishap.
Boy, if I had more time on here to set all you Newbs straight on things. It’s like the blind leading the blind on this forum!
In BB cardio is done strickly for weight loss, with the focus on burning calories, more specifically fat, without forcing the body to remodel itself to perform the fuction of your training more efficiently - which means muscle catabolism. So you can throw out sprints, HITT, and running.
The only thing that will achieve fat loss with minimal, or no muscle loss, is doing cardio at medium to medium high intensity. Keeping your HR in the target zone (120-130 BPM for most) and not performing any explosive activities.
You want to utilize chiefly your red muscle tissue which is equiped to deal with oxygen, which is the only way to metabolize fat (Kreb cycle)
Explosions= White muscle or fast twitch muscle, which deal with anerobic glycolysis. Basically they burn the sugar stored in the muscle tissues.
Tapping into actually buring your stores of bodyfat is what you want to do, and the only way to do that is the cardio method I laided out.
My favorite means is via elyptical trainer, as it provides a smooth motion, that is easy to perform, gentle on the joints, yet burns a lot of calories for the time you are actually on the machine.
Performing other activies such as biking running sprints, will not burn body fat directly, it will burn calories, but more likely those calories will be taken from the most dispensible source of energy in your body: your skeletal muscle.
Last tip: 30-45 min of cardio, at the pace I prescribed, followed directly by a post workout meal -i.e. protein shake.
Diet and cardio need to be incorporated together. If they are not insync you could lose muscle and gain fat at the same time, or lose muscle and fat. The goal here is to lose fat and either keep ALL your muscle size or even gain muscle.