How much CARDIO to stay lean but continue to add muscle?

[alemus]

Hi ladies, I have come a long way, I started out at 5' 1" 150 lbs. over 24% BF and over the course of 4 years I am finally down to 108 lbs 17% BF. I am happy in general (despite the stubborn lower belly pouch) with how lean I am, and in addition have been continuing to keep building muscle. Due to the fact that I was overweight I obviously focused alot on cardio to lose the weight and fat. But now that I am leaner I am cardio confused...

What I want to know is how much cardio do I need to be doing daily or perhaps on alternate days to keep my lean weight and not gain bodyfat?

Anything would help thanks!!

[ajangel25]

Hi ladies, I have come a long way, I started out at 5' 1" 150 lbs. over 24% BF and over the course of 4 years I am finally down to 108 lbs 17% BF. I am happy in general (despite the stubborn lower belly pouch) with how lean I am, and in addition have been continuing to keep building muscle. Due to the fact that I was overweight I obviously focused alot on cardio to lose the weight and fat. But now that I am leaner I am cardio confused...

What I want to know is how much cardio do I need to be doing daily or perhaps on alternate days to keep my lean weight and not gain bodyfat?

Anything would help thanks!!

Cardio isn't necessary to stay lean. Just keep your diet in check (not too many cals over maintenance) and you'll be fine. I do zero cardio!

[alemus]

Cardio isn't necessary to stay lean. Just keep your diet in check (not too many cals over maintenance) and you'll be fine. I do zero cardio!

Thats pretty awesome that you can get away with zero cardio. Do you ever incorporate cardio for the purpose a keeping a healthy heart? Or do you think me weight lifting can get that job done?

[ajangel25]

Thats pretty awesome that you can get away with zero cardio. Do you ever incorporate cardio for the purpose a keeping a healthy heart? Or do you think me weight lifting can get that job done?

I do believe lifting keeps a healthy heart because my heart rate gets up really high! Plus, just moving- walking, etc is good for the heart as well. If your concerned you could do some but maybe 20 mins 3 times a week max!

[bmontgomery87]

really depends on your diet more than anything.

cardio is for heart health, not just staying lean.
I can do 1 hour of cardio a day but eat poorly and gain weight, or not eat enough and not be able to add muscle.
Or I could do 30 minutes of cardio but eat slightly different, same results.


Theres many variables, so the amount of cardio doesn't matter. Just closely monitor your diet, you heavenly blessed beauty.

[freebirdmac]

Bah! Cardio is not the miracle diet pill! You lost weight because of your diet. Cardio may have helped a few pounds, but at least 80-percent was your diet. Lifting does more for fat loss than cardio.

Doing cardio a couple of times a week for 20-30 minutes is fine. Dumping it altogether when trying to gain muscle is fine too. The last time cardio was in my routine was Sept '09. I figure I'll add a couple of days during the summer for heart health.

[summertown74]

You should look at leanness as being determined by your energy equation. Cardio can contribute to your deficit....so do however much cardio you enjoy.

Me, i run because I love to run in the woods, and I have to stay in decent shape or it just gets too painful

[alemus]

really depends on your diet more than anything.

cardio is for heart health, not just staying lean.
I can do 1 hour of cardio a day but eat poorly and gain weight, or not eat enough and not be able to add muscle.
Or I could do 30 minutes of cardio but eat slightly different, same results.


Theres many variables, so the amount of cardio doesn't matter. Just closely monitor your diet, you heavenly blessed beauty.

I currently am on a 1,600-1,700 calories diet and this number works for me without me ever feeling deprived. I don't diet but I DO eat clean with 6 meals per day. My REAL goal right now is to gain more muscle mass, but my body frame at 5'1 seems as if it doesnt want me to gain any more muscle DAMN IT!

[ajangel25]

I currently am on a 1,600-1,700 calories diet and this number works for me without me ever feeling deprived. I don't diet but I DO eat clean with 6 meals per day. My REAL goal right now is to gain more muscle mass, but my body frame at 5'1 seems as if it doesnt want me to gain any more muscle DAMN IT!

Well, your not gaining muscle because your not eating nearly enough!

[alemus]

Bah! Cardio is not the miracle diet pill! You lost weight because of your diet. Cardio may have helped a few pounds, but at least 80-percent was your diet. Lifting does more for fat loss than cardio.

Doing cardio a couple of times a week for 20-30 minutes is fine. Dumping it altogether when trying to gain muscle is fine too. The last time cardio was in my routine was Sept '09. I figure I'll add a couple of days during the summer for heart health.

This is good to know, I guess I need to get my mind out of the days when I was 'fat' and was doing endless cardio combined with good eating. I spoke to a trainer recently and I was doing 45-50 mins of cardio daily in addition to 4 times a week of weight training and he said I really need to cut back on my cardio because that much daily cardio is not allowing me to gain muscle mass, he suggested 30 minutes if I was concerned about heart health. It's good to knwo though as you mentioned gaining muscle mass will do more for me fat loss, I guess Im having this endless battle with my lower belly pooch I KNOW I cant spot reduce so Im trying to be patient with where my body wants to let go of BF...hmmmm....

[alemus]

You should look at leanness as being determined by your energy equation. Cardio can contribute to your deficit....so do however much cardio you enjoy.

Me, i run because I love to run in the woods, and I have to stay in decent shape or it just gets too painful

So then it would be correct to stay cardio helps with staying in calorie deficit right? Because I know me having more muscle mass will help me burn fat but in general cardio helps burn calories which in turn if I go over my calories thats what causes weight gain?

[alemus]

Well, your not gaining muscle because your not eating nearly enough!

But Ive tried to eat more and when I do after about 2-3 weeks I start to gain weight, even with the clean eating, so does that mean this is where cardio comes in, in the sense that do cardio to keep my calories down through cardio activity?? It's so confusing >:-0

[ajangel25]

But Ive tried to eat more and when I do after about 2-3 weeks I start to gain weight, even with the clean eating, so does that mean this is where cardio comes in, in the sense that do cardio to keep my calories down through cardio activity?? It's so confusing >:-0

Gaining muscle = gaining weight!

[freebirdmac]

But Ive tried to eat more and when I do after about 2-3 weeks I start to gain weight, even with the clean eating, so does that mean this is where cardio comes in, in the sense that do cardio to keep my calories down through cardio activity?? It's so confusing >:-0

When you gain muscle, you gain weight! Throw the scale out!

It really is simple. If you are gaining fat, dial your calories down a bit. You do not need cardio to control fat!

You want to gain muscle, then bulk. You will gain some fat with muscle but it won't be a lot and it will be easy to get rid of once you finish your bulk. Go read the bulking thread http://forum.bodybuilding.com/showth...hp?t=128051673