I read on here yesterday someone mention the idea of cardio "cannabalozing" muscle. This concept got me thinking. What is the philosophy here in more detail? If I only have a couple more inches left of fat to lose in one particular area (my midsection...surprise surprise) and I ultimately want to build muscle, what is the theory behind how much cardio to do? I can't see myself giving up cardio as I really enjoy it and I think the functional fitness gains that it provides are imperative...in combination with the focused weight training. But I don't want to sabotage myself and my goals of gaining muscle mass. What's a girl to do???
Cardio and the "cannabolization" of muscle??
- Thread starter tillard
- Start date
Imafitnessfreak
Cathlete
RE: Cardio and the
What's a girl to do? Keep weight training, eat as clean as possible and keep up the cardio. Cardio burns tissue...fat tissue and muscle tissue. Can't change that. Fortunately, it's not a 1:1 ratio. What you can do is keep building muscle with strength training and a nutritious diet. If you are looking to build more muscle, then cutting back on cardio may help. This is why P90X offers so little cardio...the series is designed to build muscle. However, if you are trying to burn fat...cardio cardio!
Keeping a healthy diet is the most important part!
You don't have anything to worry about. You're doing everything right, weights and cardio.
Does this help at all?
What's a girl to do? Keep weight training, eat as clean as possible and keep up the cardio. Cardio burns tissue...fat tissue and muscle tissue. Can't change that. Fortunately, it's not a 1:1 ratio. What you can do is keep building muscle with strength training and a nutritious diet. If you are looking to build more muscle, then cutting back on cardio may help. This is why P90X offers so little cardio...the series is designed to build muscle. However, if you are trying to burn fat...cardio cardio!
Keeping a healthy diet is the most important part!
You don't have anything to worry about. You're doing everything right, weights and cardio.
Does this help at all?
RE: Cardio and the
First I have to say your pictures are AMAZING
!! You were pretty cut before the X...what the X did for you was incredible. I didn't get results like that . What were you doing pre X...were you doing Cathe?
As far as your advice...yes it does help . I guess I just need to figure out that balance for my particular body. I'm still in the trial and error phase of that process. Thanks for the input, I greatly appreciate it...and you keep up the good work!! Are you still doing the X or have you moved onto something else??
First I have to say your pictures are AMAZING
!! You were pretty cut before the X...what the X did for you was incredible. I didn't get results like that . What were you doing pre X...were you doing Cathe? As far as your advice...yes it does help
. I guess I just need to figure out that balance for my particular body. I'm still in the trial and error phase of that process. Thanks for the input, I greatly appreciate it...and you keep up the good work!! Are you still doing the X or have you moved onto something else??
kathryn
Cathlete
RE: Cardio and the
As Sarah says, P90X is set up to minimize cardio to reduce any cannibalization of muscle tissue (though it's actually probably more like the cardio burning up the fuel that would otherwise go to feed growing muscle, because to grow muscle, you have to increase calorie intake. If you did no weight work, then the actual 'cannibalization" of muscle would take place).
There's probably no 'secret formula' that works for everyone, but I think if you want to focus on muscle building, you have to decrease cardio somewhat (moderate cardio, or short bouts of cardio). If you want to lose weight, then more cardio, including intervals once or twice a week, along with probably whole body weight workouts or circuit cardio/weight workouts.
It seems difficult to both lose fat and gain muscle at the same time, since the former requires a calorie deficit, while the latter requires an increase in calories. That's why bodybuilders focus on one thing at a time, and usually get both big muscles, and some extra fat, during the bulking stages, and burn off the extra fat while trying to maintain muscle in the 'getting ripped" stages.
I think that doing both at the same time is possible, but more likely to give only moderate gains in both.
As for functional fitness, it doesn't seem like you're using the term as it is usually used : movements that mimic those used in daily life, with an emphasis on moves in all 3 planes of movement (saggital, or forward and back; frontal, or side-to-side; transverse, or rotational), compound movements, moves using balance, large range of motion, etc.
Why not focus on gaining some muscle now (in the winter!), and focus more on gettig rid of the extra fat closer to summer?
P90X is a great program for gaining muscle and avoiding excessive cardio (either too long or too intense) that could slow those efforts.
As Sarah says, P90X is set up to minimize cardio to reduce any cannibalization of muscle tissue (though it's actually probably more like the cardio burning up the fuel that would otherwise go to feed growing muscle, because to grow muscle, you have to increase calorie intake. If you did no weight work, then the actual 'cannibalization" of muscle would take place).
There's probably no 'secret formula' that works for everyone, but I think if you want to focus on muscle building, you have to decrease cardio somewhat (moderate cardio, or short bouts of cardio). If you want to lose weight, then more cardio, including intervals once or twice a week, along with probably whole body weight workouts or circuit cardio/weight workouts.
It seems difficult to both lose fat and gain muscle at the same time, since the former requires a calorie deficit, while the latter requires an increase in calories. That's why bodybuilders focus on one thing at a time, and usually get both big muscles, and some extra fat, during the bulking stages, and burn off the extra fat while trying to maintain muscle in the 'getting ripped" stages.
I think that doing both at the same time is possible, but more likely to give only moderate gains in both.
As for functional fitness, it doesn't seem like you're using the term as it is usually used : movements that mimic those used in daily life, with an emphasis on moves in all 3 planes of movement (saggital, or forward and back; frontal, or side-to-side; transverse, or rotational), compound movements, moves using balance, large range of motion, etc.
Why not focus on gaining some muscle now (in the winter!), and focus more on gettig rid of the extra fat closer to summer?
P90X is a great program for gaining muscle and avoiding excessive cardio (either too long or too intense) that could slow those efforts.
RE: Cardio and the
I've been doing a strength-focused rotation for the past 5 weeks. I've cut back my cardio to 2-3 intense 30 min sessions per week and have made significant gains in strength and definition. I've added resistance to some of my ab work and have cut back on the frequency of those workouts too. At 44, my abs have never looked better, and they've always been my trouble spot. I'm doing something right this time around!
I've been doing a strength-focused rotation for the past 5 weeks. I've cut back my cardio to 2-3 intense 30 min sessions per week and have made significant gains in strength and definition. I've added resistance to some of my ab work and have cut back on the frequency of those workouts too. At 44, my abs have never looked better, and they've always been my trouble spot. I'm doing something right this time around!
Imafitnessfreak
Cathlete
RE: Cardio and the
Hi Tillard, Thank you so much for the very nice compliments! You are so sweet!
Before P90X I was doing Cathe's Intensity Series. While doing P90X, I did assisted pull-ups for maximum results. Also, I ran on the treadmill 5-8 miles a day, 6 days a week. I'm not saying that is the smartest thing to do, I am just saying that is what I did. I also did Cathe's GS Legs once a week.
After P90X, it was ALL CATHE and running. Those are my favorite rotations...anything Cathe and running! I love the Hardcore Series, HSTA is a favorite and Muscle Endurance! My body responds very well to the total body endurance and circuit workouts.
Hi Tillard, Thank you so much for the very nice compliments! You are so sweet!
Before P90X I was doing Cathe's Intensity Series. While doing P90X, I did assisted pull-ups for maximum results. Also, I ran on the treadmill 5-8 miles a day, 6 days a week. I'm not saying that is the smartest thing to do, I am just saying that is what I did. I also did Cathe's GS Legs once a week.
After P90X, it was ALL CATHE and running. Those are my favorite rotations...anything Cathe and running! I love the Hardcore Series, HSTA is a favorite and Muscle Endurance! My body responds very well to the total body endurance and circuit workouts.
RE: Cardio and the
Thanks for the info guys!! I've actually already done 1.5 rounds of the X, having done a round of P90 before that. While I love Tony to death I'm a little burnt out on him for the time being...LOL!! The change in styles moving to Cathe has been just what I needed to stay motivated...and I guess all in all that's the most important part, otherwise you start to slack off. I'll visit Tony again, I guess I just need to miss him a little...heehee!!
I'm in a strange situation in that I don't have a lot of fat to lose. It's merely in my midsection...that last dreaded inch or two in the "love handle" area. Everywhere else I'm really thin...almost too thin...I could use some mass in my arms and legs. I guess I'm an ectomorph with slight endo tendencies since I've aged??? My metabolism has clearly slowed down over the years so gaining weight is a bit easier for me now than it used to be. So I'm not sure given my tendencies to pack it on in the midsection now that I should give up the cardio entirely.
Having said that I know I can't completely give up my cardio as it is just important to me as the resistance training. I've lived an extremely sedentary lifestyle my whole life so having acquired some cardiovascular gains has meant as much to me as any of the muscular gains I've made. I can't give that up. I guess I'll just cut back and only do 3 sessions or so at 30 minutes per week, with my main focus going towards resistance training. I guess my gains will be slower this way, we'll see. Thanks though for all of the info and advice.
Deni
Thanks for the info guys!! I've actually already done 1.5 rounds of the X, having done a round of P90 before that. While I love Tony to death I'm a little burnt out on him for the time being...LOL!! The change in styles moving to Cathe has been just what I needed to stay motivated...and I guess all in all that's the most important part, otherwise you start to slack off. I'll visit Tony again, I guess I just need to miss him a little...heehee!!
I'm in a strange situation in that I don't have a lot of fat to lose. It's merely in my midsection...that last dreaded inch or two in the "love handle" area. Everywhere else I'm really thin...almost too thin...I could use some mass in my arms and legs. I guess I'm an ectomorph with slight endo tendencies since I've aged??? My metabolism has clearly slowed down over the years so gaining weight is a bit easier for me now than it used to be. So I'm not sure given my tendencies to pack it on in the midsection now that I should give up the cardio entirely.
Having said that I know I can't completely give up my cardio as it is just important to me as the resistance training. I've lived an extremely sedentary lifestyle my whole life so having acquired some cardiovascular gains has meant as much to me as any of the muscular gains I've made. I can't give that up. I guess I'll just cut back and only do 3 sessions or so at 30 minutes per week, with my main focus going towards resistance training. I guess my gains will be slower this way, we'll see. Thanks though for all of the info and advice.
Deni