Just a basic question here. I want to build muscle, but i also want to minimize fat buildup at the same time.
I was thinking that running 3.km 2 times per week would be good. Yes? No?
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Thread: How much cardio?
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11-10-2012, 02:42 AM #1
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11-10-2012, 02:46 AM #2
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11-10-2012, 03:50 AM #3
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11-10-2012, 04:22 AM #4
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11-10-2012, 04:22 AM #5
It's not about upping calorie intake if your already above the calories to maintain your weight. To build muscle you generally need to be eating more calories than your body needs to stay the same mass. You can't build mass without calories.
And the reason why I ask is because it is possible for beginners to gain lean muscle mass, while staying/losing body fat even.
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11-10-2012, 05:06 AM #6
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11-10-2012, 05:33 AM #7
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11-10-2012, 06:01 AM #8
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Cardio does not cause significant nutrient paritioning. You are unlikely to lose fat while in a caloric surplus, if you want to minimise fat gain, just keep your surplus small (2-300 calories)
http://www.simplyshredded.com/nutrit...edded-com.html
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11-10-2012, 06:11 AM #9
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11-10-2012, 06:27 AM #10
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11-10-2012, 06:59 AM #11
If you're relying on a scale that "measures body fat", it's not going to be accurate. There are accurate tests, but they're usually expensive. It's a waste of money for most people, because it doesn't matter that much. Measurements and calipers are usually your best bet at estimating body fat without spending a lot of money. If you aren't looking to compete, just go by what you see in the mirror. Optimal body fat levels for muscle growth will be between 12-15% for most people (naturally). Going much over 15% will make it difficult to cut back down to a six pack when you want to. Going under 12% will make it very difficult to add muscle mass. Again, general guidelines... some people might be very 'talented' at growing muscle mass naturally at 10% body fat, but that's going to be extremely rare, if those people exist at all.
Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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11-10-2012, 09:31 AM #12
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