How Much Weight Can You Gain In A 1 Day The Truth About Cardio & Muscle Building – Part 1

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The Truth About Cardio & Muscle Building – Part 1

There is a lot of debate and controversy about doing cardio while building muscle. Once and for all I’m going to set the record straight. So without further adieu, here’s the real deal for doing cardio while trying to increase size and strength…

If you are a beginner who is also a ripped ectomorph who has to fight for every ounce you get (for example, a classic hard gainer), I suggest that you lay off cardio almost entirely for at least 8-12 weeks. Get your exercise and diet down and pack on some size. In that time you should be able to gain at least 15lbs of muscle if not 20+. After that, you can add some cardio. I would start with three weekly sessions of twenty minutes of moderate intensity cardio; there is no interval. Use the bike to limit the amount of eccentric stress or pounding on the joints. And remember there are things known as real bikes out there, not just stationary bikes parked to watch Oprah. Although, if you choose that route, get one with a well-padded seat that will not lead to the death of the type of life.

If you’re beyond beginner level, you should be doing some type of cardio regularly, be it intervals, moderate steady-state, or low-intensity, long steady-state. Again, don’t limit the machine indoors; go out and drag a sled, run sprints, jump rope or play sports. That’s more fun. I think everyone should do something like this at least three days a week for at least 30 minutes. It is healthy and prevents various health problems, not to mention that it stays in shape and looks good.

Contrary to popular belief, cardio can be beneficial for people who want to get bigger and stronger. Not only does it improve your cardiovascular system and thus improve the quality of your weight training workouts but it allows you to eat more muscle building calories while staying lean. To pack on 20-30 pounds of muscle you need to eat a lot of food. Doing some cardio will help ensure that you don’t gain fat from all that overeating.

The bottom line is that everyone, but absolute beginners should do some type of cardio activity at least three times a week for thirty minutes. This will not inhibit the size or gain strength in the least but it can actually improve them. You should vary the activity and intensity as much as possible. You can do cardio right after you work out, although I prefer to do it on weight training days or later in the day after training because I’m usually too spent after lifting to give it my all on cardio. Taking an off day is usually a better option because it is an active recovery activity and will also burn calories that day.

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