Cardio and Muscle Loss

[idfgirl18]

I am purposefully trying to burn my muscle (not all of it), but I am genetically very muscular (which, I heard means that I can just build muscle at a much faster rate). I am a 19 year old female. I literally just started running everyday (2 miles), what kind of diet do I need to have in order to burn a lot of muscle? If people generally burn muscle first in the upper body, how long does it take for one to start burning leg muscles?? Thanks.

[mrkitanai1]

Good post. I agree with most of what you have said; however, for naturally lean, slim people like myself, who have a fast metabolism,and who have a really hard time putting on muscle mass, doing lots of long distance cardio will make gaining mass and strength next to impossible. I am 8% bodyfat even if I sit on the couch everyday. For me to even put on a few pounds of muscle mass, I need to lift as heavy as I can, eat as much as I can, get lots of sleep, and eliminate all cardio.

[KaeruthePaladin]

Cardio does not burn muscle, crazy strict diets burn muscle. I would even go as far as to say most Bodybuilders can even maintain muscle while cutting

[thebeat911]

What about carb cycling which goes hand in hand with cardio to reduce bodyfat? many people claim that with carb cycling only fat is burned while muscle is preserved. what's your intake on that?

[jonchristianify]

this dude needs to work on his waste line before talking about cardio...

[PaulieMc]

turano for president!!!

[express375]

Advice from a chubby fitness 'expert'?

[zctpnd01]

Thanks for breaking so many silly myths!!

[Bogdyindahous]

man...when I was running like 20 km as fast as I could...I would of then lose all my muscles I had been getting from squats...and this meant like 3-4 kg!!! and when I was running then...I was eating before!..now tough..I ran 20 km..didn't eat a damn thing and I didn't loose nothing(I ran as fast as I could)...in fact I was even more muscular than before!! How do you explain this?possible hint: I'm like 6 kg heavier than I was back then

[prettygirljamie1]

thx much.............man i love this guy

[bcroger2]

I know this may seem like a dumb question, but I noticed you said muscle mass can be taken away from your upper body if your not eating right ,so am just wondering when doing cardio (such as running) is it possible that muscle mass is taken away from, your lower body (such as legs) as well, if your not getting enough protein, carbs and calories.

[BodyPerformanceTV]

@bcroger2 I host a Sat. morning radio show from 9-10 am EST (Florida) on 1340 am Tan Talk radio. tantalk1340 com

I'm going to try to answer your question on my 11-27-10 show.

I also upload it to iTunes. You can also listen at GreatFatLossPill com Click on the On The Air tab at the top.

If you want to ask it lve just give me a call! 1-866-826-1340

~Steve

[bcroger2]

@BodyPerformanceTV

Thanks :) 

[SteroidsAreStupid]

@BodyPerformanceTV hey , I have a question , let's say you need to eat 2500 calories a day to keep your weight , so you eat the 2500 calories and after you do jogging enough time to loss 1000 extra calories , are you going to lose your muscles or because you did cardio it will only take your fat away? Because I know if u don't eat enough , you will lose muscles but I don't know about the cardio , maybe it justs burn the fat.

[BodyPerformanceTV]

@SteroidsAreStupid I answered this question numerous times on my BlogTalkRadio com show. You can listen there or on iTunes. Search Steve Turano. Recent shows can be heard on my site home page at the bottom once they upload. You can also listen to archived shows of my Tampa radio show at GreatFatLossPill com. Click on the On The Air tab at the top. I beleive I answered this question on my 12-4-10 show. ~Steve

[ThePremize]

@bcroger2 Just incase no one answered your question, I shall answer it for you. Your muscle mass reduces if you're not getting enough calories throughout the day to sustain your cardio exercise. If you are consuming enough calories, however, then your muscle mass will not be reduced. Believe it or not, the muscle mass that reduces is mostly based around the lower body, because that's what muscles are being used and not fueled. That's if, of course, you're not consuming enough calories.

[bcroger2]

@ThePremize

Thanks for the help! but I already got the answer.

[fshfrghedht64]

the best way to do cardio is combine strength training with cardio so bassically things like squats etc cause to be onist the best fat burning exerise is mussle building cause mussle in itself burns calories and fat naturally and lets face it cardio deosent build mussle it kills it and if you aint got any mussle then you aint gonna burn fat

[BodyPerformanceTV]

@fshfrghedht64 That's completely incorrect. I addressed this topic on my Saturday morning radio show. 1-866-826-1340 tantalk1340 com. I also upload it to iTunes. You can also listen at GreatFatLossPill com. Click on the On The Air tab at the top.

[2monkey222]

so if you have some fat and you are not pushing yourself to extreme levels you won't lose muscle mass?

-can someone tell me if this is correct im an idiot when it comes to this shit.

[BodyPerformanceTV]

@2monkey222 I answered your question on my 7-23-10 BlogTalkRadio com show. You can listen there or on iTunes. Search Steve Turano. Recent shows can be heard on my site home page at the bottom once they upload. I also host a Sat. morning radio show from 9-10 am EST on 1340 am Tan Talk radio. Call in & ask me your weight loss & fitness questions. 1-866-826-1340 tantalk1340 com. I also upload it to iTunes. You can also listen at GreatFatLossPill com. Click on the On The Air tab at the top.

[BodyPerformanceTV]

@zombiekicker Too funny Dr. Lecter!

[haloheart104]

so im good with working out then running 4 miles after? and that should be ok for my goals of building muscle and losing fat correct?>

[BodyPerformanceTV]

@haloheart104  YEs. Theres also more great info on my BlogTalkRadio show. Once there search Steve Turano. The show can also be downloaded from iTunes. The most recent shows can also be heard on my website home page (at the bottom) once they upload. Tell a friend! ~Steve Turano

[paperbleble]

i dont like the way muscle looks, i want to lose it...makes my face look bigger...not cute

[paperbleble]

they do..

[IImx247II]

that is way to weird. are you anorexic

[paperbleble]

muscle was once only attained by the life of peasant or militia, in order to compensate for the large body structure, the face becomes larger. this is NOT sexy by an means. Muscle is a waste of food in today's society unless you work a hard job and is actually not healthy; the only thing it does (slightly toned is fine) is it prevents bone loss. Muscle is ugly, i'll stick to my being tones tyvm

[southernbornbadass]

that was quite possibly the most retarded thing i have ever heard in m life. people are now dumber having read your comment. thanks.

[paperbleble]

i bet you're ugly lol

[southernbornbadass]

yea probably. and while were on the subject of random and totally unrelated insults i bet youre gay

[paperbleble]

i am yeah, thx

[MrMrjake18]

paper what in living hell is wrong with you

[FIGHTFORTHEROCK]

@paperbleble You're just a lazy ass who is comfortable being a weak ass bitch.

[paperbleble]

@FIGHTFORTHEROCK naw i enjoy being a pretty boy kthxbai

[p90x4lifewaswrong22]

@paperbleble You do realize that that is your opinion and not fact, right? Not just make blanketed statements like that.

[dxvanedf3]

Steve,

become a beachbody coach!!

[mctradewind]

well i started boxing again a year ago and my uperbody stayed big, but the runs made my legs really skinny!

when you run your type 1 fibers become domiant and the type 2 bigger ones become lower!

this is proven also i found that out yesterday looking at some articles about research about this

[SpartanLife1821]

It should not be a problem if you keep up with your squats and other leg workouts. If your diet is really limited then yes certain muscle will be drained. But sprinters running backs hockey players etc do alot of cardio, and thier thighs are still very very developed. I also do alot of cardio and my legs are still very developed from lifting weights. Theirs so many exampled of tons of athletes who do tons of cardio and have very big thighs. wrestlers are another example.

[mctradewind]

hello, thank you for your anwer.

But when you train your legs with weiths, like doing squats, can you still run? doesn't it makes your legs sore so that you can't run for a few days?

[SpartanLife1821]

You should spread your running days and wieght training days apart. For Example have light days and hard days for running. thats how its done, its called staggerd training . You cant run full power every day, that is gross overtraining. Maybe an elliptical trainer or walking for your light days will be beneficial for recovery.

[p90x4lifewaswrong22]

@SpartanLife1821 I agree Spartan. I believe wholeheartedly in the Heavy/Light day principle as does Brushfour.

[Crckrjck666]

Thanks

[a2ashraf]

thanks man! ure awesome..love my body, love your help!

I am running 6km every other day and doing weight training every other day (bodyforlife routine-weights only)

Calories: keeping below my bmr.

so < 2000 cal / day. Loosing it fast homie. but i suspect muscle loss...letss see how it pans out.

[GODDAMMED4]

i like ur polo shirt :)

[brushfour]

Yes! If you caloric deficit is too much, you will lose muscle. I tried a high protein atkins type diet for 1 year back in 1998. Tons of protein, steak you name it. Lost muscle and strength like crazy. Weavile, if you're having problems shedding fat, you need a more comprehensive answer. Join Steve's site for 2 months lets say. You'll come out the other side knowning EXCATLY what to do and EXCATLY how to take control of your bodyfat and guide it comfortably to however lean you want it to go.

[weavile124]

So steve if i eat nothing but protein would this mean i would still lose muscle mass ?,am at a athletic level but i don't seem to be burning these fat still stored in my body,so i have been eating nothing but protein so i don't lose muscle.

[BodyPerformanceTV]

Nice job. Old myths never die. Sprinters do a lot of cardio and they are very musclar. Same with running backs.

[TheEquityPirate]

Don't sprinters do sprints and not running for miles and miles?

[jreily88]

Yeah, but they do HIIT cardio, and not the long term medium paced cardio like marathon runners do, right?

[Iczelion01]

You're a life saver, I recently stopped doing as much cardio because I was told it's eating away at muscle. So back to the treadmill for me. I'm done 148 pounds with another 52 to go.

[concrastinator1]

Great job! Best of luck.

[BodyPerformanceTV]

What my more recent video Building Muscle and Losing Fat.

[Mattwad]

Hey thanks for the video.

I work out every day (different muscle groups each day) and follow up with a steady paced 30min session on the treadmill. I was worried about losing muscle but thanks for clearing it up!

Those big body builder guys at GNC places are convinced cardio is the devil!

[BodyPerformanceTV]

MY PLEASURE!  I'd love to have a TV or radio show helping thousands with TRUE weight loss & fitness.

[frankydelgado]

Thanks Steve, ur the Man!!! I cant thank you enough for always telling the truth even if their big stars like Tony Horton. You give us guys who cant afford the high paid trainers a fighting chance, with your knowledge on nutrition and excercise. Thanks again, God Bless

[BodyPerformanceTV]

GOOD!

[oNallieGirl]

Just the video I was looking for! Thanks.

[BodyPerformanceTV]

No I didn't. Muscle loss doesn't happen that quickly!

[VAdirtyS]

He forgot to mention the fact that if you don't eat enough calories and then begin a cardio routine, you will lose muscle mass and become catabolic.

[murderface74]

So, in feb I weighed in at 325, a few weeks later after starting a walking routine, I weighed in at 300, today I weighed in at 280. I have 100 pounds to loose. I started slow 2 miles a day 6 days a week, and I need to keep it up because I feel so much better, but i also to upper body light weight and lots of reps, and im just shedding the weight, Oh, Im eating less fast food( its hard to change eating habits but Im making good progress.

[Stonewalljackson7]

don't worry about exterior muscles, worry about the most important muscles. Heart and lungs.

[GenCollado]

too much fun***

[sargeantscigar]

eat more.

[GenCollado]

I play soccer for 4 hours a day and I notice muscle loss in my arms, but my chest doesn't lose just the triceps. What can I take to avoid the muscle loss during sport.

[lillukepossy]

dont play soccer is an option ;)

[GenCollado]

eh i cant do that..its too fun

[VooDooCSS]

Wow, your chest has triceps? Never thought that was possible!

[GenCollado]

dude u know what i mean

[VooDooCSS]

Sort of got what your were saying but, you mean your chest don't lose the pecs, or your arms don't lose the triceps?

[GenCollado]

no i mean if i play too much, my chest stays good but sometimes my arms look less bigger than normal..but this is only if i have too much found out in the soccer pitch..haha..

[VooDooCSS]

You should try measuring them to see if they really do shrink?

[7dust4Life]

Have you actually taken measurements?

The human mind is very good at playing tricks on itself. For example, people who are dangerously underweight can still look in the mirror and see themselves as overweight. Like Steve says, "Love your body." If you sit in front of the mirror all day every day and analyze and pick it apart from every angle, you're never going to be happy with it.

[kaing1212]

Eat some more carbs and alot more protien. And if u want, do some exercises that work your triceps, then ur body will see those muscles as "useful", not just dead weight, so it will keep them, cheers

[cassettiforzaa]

hey stever just quick question here...im 18 years old 172 cm...n 145 lbs...my body fat is 12% im planning to lower it to 6%...so just want to ask u abt my meals plan...so i eat around 1500 calories a day! is that good enought to loose a pound of fat a week???? thanx.

[BodyPerformanceTV]

No. Other than a medical condition you have to be under tremendous, constant emotional stress for this to occur. The best thing you could do is have a carbohydrate drink (Gatorade and water) while teaching. This will help replace glycogen faster keeping your energy higher and helping with recovery.

[BodyPerformanceTV]

Yes, that's fine. After INTENSE workouts you need a simple sugar drink to help replace used glycogen so you don't begin to feel worn out as the week goes on.

[cmcil]

I have read about Cortisol (hormone) rising when one works out hard. I usually teach a 90 minute spin class and sometimes I worry that the aging hormone is stripping muscle. Will the increase in antioxidants really slow this down?

[cmcil]

Hello Steve, I just turned 40 and when I work my legs now they take longer to recover than years back. argh. Are there any special rubs you use to decrease recovery time besides increasing water, which i do? I heard Arnica Montana in a gel form helps, is this true?

[BodyPerformanceTV]

You can still get in great shape. There are no rubs that speed recovery. The best thing you can do to speed recovery is 1) Get enough rest between workouts 2) Make sure you're eating healthy and this includes enough complex carbs 3) Have a carbohydrate drink mixed with a bit of protein after your workout IF it's an intense workout.

[cmcil]

When you say a carbohydrate drink, do you have any favorites? Could a frozen fruit smoothie with blueberries, strawberries, and goji berries be considered carbohydrates? Or do you mean like one of the muscle shakes on the market?

[Alusaint]

Hey steve sometimes when I do cardio

my left arm starts to hurt so is the cardio

stripping muscle from my left arm.

[BodyPerformanceTV]

No.

[michaelmjackson]

man yr the BEST <<

[BodyPerformanceTV]

Thank you!

[BodyPerformanceTV]

Regarding running after working your legs, it typically depends on how hard you work your legs and then how far, long and hard you run afterwards. But regular casual running will not be bad. Punching a heavy bag the day after chest and shoulders is fine.

[ZORGtheALIEN]

What if you work your legs and then the next day you go jogging will that hinder muscle growth in your legs??

Also if I work out my chest and shoulders or arms do working out on a punch bag for the next few days hinder chest/shoulder or arm muscle growth??

I like your vids btw very informative

[BodyPerformanceTV]

Yes, you'll keep your muscle. You could even do cardio for a shorter period of time but at a higher pace if you didn't want to walk for 3hours. Lifting weights will also help prevent muscle loss AND you can even build muscle while losing body fat!

[secaws]

So if I walk for 3 hours at quite a slow pace, I won't lose muscle mass? I still have some bodyfat on

[BodyPerformanceTV]

After.

[youngarmystud]

so run after or before a work out ?

[rtaubman]

After increasing from one 4km run a week to three 4km runs weekly. I have lost 2% muscle despite a high protein diet(100g/day) and carb intake before and after each run.

[adamcaa]

Increase your overall calories also

[mm34rider]

yea i agree. your muscles dont only need protein and carbs for energy but also calories.

[BodyPerformanceTV]

Your calve size is determined more by your biomechanics (your muscles and how you use then when you walk) than other things. So you really can't do much about that. I don't know if you're overweight or not but losing muscle is never a good thing. Decreasing body fat levels will give you a smaller look.

[macmacr1]

Hello

I would be interested in your opinion regarding muscle twitch fibres (fast/slow).

There is literature out there that states that if you do more than 90min of cardio per week you can change your fast twitch fibres to slow twitch, thus losing muscle strength and muscle mass.

Would this be the same if you worked out at the fat burning zone of 50% - 60% MHR.

Thank You.

[BodyPerformanceTV]

You can change your twitch BUT the workouts have to be very intense and done over a long period of time. 3 -30 minutes session of walking or jogging will not do it. Neither will 6 intense sessions of 15 minutes. Bodybuilders do 6 days of 1 hour of walking for 6-8 weeks before a contest. To get marathoner muscle twitch you need to train like a marathoner and that's certainly more than 90 minutes a week.

[macmacr1]

Thank You.

[sakuranbo888]

so if i wanna do the reverse ie lose muscle mass (mainly my calves), I shud just start having a very low protein, calorie diet and to do endurance cardio everyday?? has anyone tried that out? In case if ur wondering, Im not a guy and i wanna have a less muscular body

[y901]

thankyou

[ziberteck]

try asking him

[JJQgrandemachoguapo]

My questions are killing Me!!! Could someone please help me?! My qustions are exactly what he's talking about but I still can't find the answers!

Should I jog before or after a workout???? And for how long without loosing muscle? should I jog on the days that I work out or the days I don't?

I'm reading a book that's helping me with muscle gains, it says to jog about 20 min before a workout...is this true?

[drocc133]

after workout but do high intensity cardio for about 15 - 30 minutes so you dont lose muscle mass

[mreisma]

if you weight train first you burn the carbs first. then when you run afterwards there will be little carbs left and your body will start burning the fat as the next fuel source. correct me if im wrong, steve.

[andrewishanukaai]

thats true but u wouldnt want that because ur burning the superior energy source prior to when it is needed. you wont be able to push as hard as u couldve.

[mreisma]

the whole point is to get to burning the fat. no pain no gain.

[andrewishanukaai]

for some reason i thought you said you should run before weights. i was confused sorry.

[KaseyAkira]

Aerobics and cardio are catabolic by their very nature. What Steve is trying to say here is that catabolism somehow doesn't matter to people who aren't professonal bodybuilders, which is just silly. Now if you're a beginner, that is, you've NEVER lifted weights before, then cardio done for a short duration is optional (not necessary). To anyone else, its almost entirely unnecessary (exceptions apply). Weight training provides most of your cardio.

[cGeer15]

WHAT? Weight training provides cardio if you are on a circuit training program, and are taking VERY little rest between exercises. Unless of course you are doing Breathing Squats, and if you are God help you, cause you wont breathe right for ten minutes. The heavy BREATHING is what stimulates the extreme muscle growth. Not everything NEW is right you know.

[KaseyAkira]

The word "cardiovascular" means "pertaining to the heart and blood vessels". Cardiovascular endurance is the efficiency in getting oxygenated blood to the working muscles and nutrient depleted blood back to the heart. Cardiorespiratory endurance refers to the efficiency of the loop in which oxygen passes from the heart, to the lungs to drop off water and CO2, pick up oxygen, and returns to the heart for delivery through the body.

[KaseyAkira]

Now here's where you (and most other people) are getting this confused.

AEROBIC endurance refers to the body's ability to continually use oxygen as a pathway of muscular energetics (to power muscle contractions). This is in part dependent on the body's V02 uptake, or the maximum amount of oxygen taken up BY working muscles.

[KaseyAkira]

Now regular weight training; that is, bench press, dumbbell curls, etc - is more than enough to condition the cardiovascular system (see above). This is NOT the same as "aerobics" (see above), which is better improved by a repetitive activity such as running, jogging, biking, or circuit training.

Does that make sense?

[ClitCommander102488]

That's true, Kasey. Breathing Squats? That's stupid. You breath in every exercise you do. Regardless if you exaggerate your breathing on a set of squats or you don't, squat's (and many other resistance exercises) tax your cardiovascular system greatly. You should try some one day, you'll see ;)

[Bruinpena]

When you do cardio make sure you know your target heart rate to maximize burning fat, not carbs or muscle. Follow this formula:

220 -- your age = predicted maximum heart rate. If you exceed this heart rate you will burn muscle, not fat.

[KaseyAkira]

This is not true. You burn muscle due to the catabolic nature of aerobics, which will happen as long as you do them (by definition, aerobics means using oxygen to further power muscle contractions). Aerobics burn blood sugar and muscle glycogen first, regardless of speed. Walking burns more fat than running, since fat is being used as a fuel source directly. You could combine these two by using the run-walk method for the most effectiveness.

[tatynl]

thank you!

[hgibbo]

do sprint training

[omgitsaboy]

the way to keep your muscle and do cardio is to simple bump up your protien i use isopure zero it has no carbs and 50 grams of protien per serving if you weigh 200 to maintain your muscle you would have to have 200g of protein to maximize you muscle of course you would have to have more than that 2 shakes is 100g of protein and 3 solid meals should be good for the majority of us

[whatsmells85]

how long should cardio for and how many times a week.

[mosquito7770]

well you can do it all week but youll get really tired and anoyed and sooner or later quit the cardio, remember, if you lose calories when you do the cardio 30 or more minutes in one day imagine the total of all of that if you do it all week or 5 days...it all depend on you

[tattypatty]

A book i read by Ian King warned of 'interference effect'. I'm a hard-gainer but also a huge fan of boxing/mma. Won't that type of training kill my gains? I'm 155lbs and eat like a fucking horse....

[duba3988]

no it wont. also define "eating like a horse" I knew a guy that said eating like that was eating an entire can a corn a day... -_-

[tattypatty]

thx for getting back. I eat about 3000-3500 calories a day. No crap. Lots of low-glycemic carbs w/protein. I did bdy4life and was poppin at week8 but superskinny@wk12

[betterbody]

So, you're saying that I don't need strength training if I'm not an athletic and such? I don't have to worry about muscle loss?

[at5vette]

Great vid, Steve. I'm certainly NOT in danger of too much cardio. Not afraid of losing muscle but, that damn "spare tire" is my weak point. NEED to do more cardio. :(

[ASJChaotic]

Steve, you are awesome, I am a 6 foot 6, 240 pound, 17 year old muscular guy with 13% bodyfat, when i was 14 i was 145, and 5 foot 10, I wanna cut down to like 7% so i can have great abs and knowing that my muscles wont be eaten up in the process will help me even more, is sprinting for short durations with walk recovery and starting again for 10 minutes better than like 30 minutes of jogging? i really want to lose this layer of fat on my lower abs. keep up the good work and thanks

[daveyishavoc]

Losing the layer of fat on your lower abs is the hardest part. From personal experience it was the hardest part of my body to tone up just because leg raises and such aggravated my hip. It's all about doing ab work and diet if you want that six pack.

[flashriot4]

Thanks again for another great video, Steve. :)

[ECdrummer]

i love you like a fat kid loves cake

[BodyPerformanceTV]

Funny!

[kitcatt143]

Thanks for the info.

[raw4life247]

Steve your awesome. Say i go for a 40 minute run which is quite intense, with sprint training involved, how many calories would this burn?

[mamsa]

How much running is too much ??? How many days a week must I rest from running ???

[vtwinheart]

Is there a place I can just give you money? You help me more than any jackass at the gym.

[disneyfreak90]

Great video as usual!

[brandonoss]

Very good video steve. Thanks.