Endurance sports cause the body to break down muscle

fakeplastictree

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Running has actually helped me build muscle since I really didn't have any in my calves to begin with. I don't think it will do much more than it already has but it definitely did build some and not just burned the fat.

OP - here is an article I found that you may like to read. Just an interesting read I think.
http://ezinearticles.com/?Will-Running-Build-Muscle?&id=1249276

It's practically impossible to build muscle on a calorie deficit diet. There have been several peer reviewed studies to back this up.
You calves may be more conditioned and "fuller" because of glycogen storage, but building muscle takes calorie surplus.

at this point I am looking to "shift" body weight. I want fuller muscles and less fat.

doesn't the body use fat as fuel when in calorie deficit?

from what I read in that article my understanding is that you use fat as fuel but when you get your body to a certain point like the release of the Catabolic Hormone then you risk muscle burn if you don't fuel correctly before and after.

Lizzy_Sunflower

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Running has actually helped me build muscle since I really didn't have any in my calves to begin with. I don't think it will do much more than it already has but it definitely did build some and not just burned the fat.

OP - here is an article I found that you may like to read. Just an interesting read I think.
http://ezinearticles.com/?Will-Running-Build-Muscle?&id=1249276

It's practically impossible to build muscle on a calorie deficit diet. There have been several peer reviewed studies to back this up.
You calves may be more conditioned and "fuller" because of glycogen storage, but building muscle takes calorie surplus.

at this point I am looking to "shift" body weight. I want fuller muscles and less fat.

doesn't the body use fat as fuel when in calorie deficit?

from what I read in that article my understanding is that you use fat as fuel but when you get your body to a certain point like the release of the Catabolic Hormone then you risk muscle burn if you don't fuel correctly before and after.

...which is more likely after 30 min continuous aerobic exercise

got it!

ninerbuff

at this point I am looking to "shift" body weight. I want fuller muscles and less fat.

doesn't the body use fat as fuel when in calorie deficit?

Yes, as long as your keeping the muscle conditioned and supply protein to maintain it and spare it. But you don't build muscle if you are in calorie deficit.

Lizzy_Sunflower

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at this point I am looking to "shift" body weight. I want fuller muscles and less fat.

doesn't the body use fat as fuel when in calorie deficit?

Yes, as long as your keeping the muscle conditioned and supply protein to maintain it and spare it. But you don't build muscle if you are in calorie deficit.

Can you improve muscle tone while in calorie deficit? (my gut says yes, obviously)

fakeplastictree

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Can you improve muscle tone while in calorie deficit? (my gut says yes, obviously)
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Oo, Oo I know this one....YES!

koosdel

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I don't want to hurt anyone's feelings here and I certainly don't want to attack the poster, but i disagree with many points, especially "2. The plan has you doing about 20 - 30 mins of cardio 3 times a week - this is not anywhere close to enough to improve your fitness - this is why people continue to struggle with breathing though the program if they do nothing else - their fitness is not improving. To imrpove your cardio vascular fitness you need to engage in an activity that keeps your heart rate elevated for at least 40 mins at LEAST 3 times a week - better yet - 1 hour 5 - 6 times a week. " This is not a fact. The fact is, even a 30 minute program 3-4 days a week can drastically improve your cardio fitness!

Sometimes you have to look no further than the poorly edited post to see that it wasn't well thought out and backed up by proper research.

Having said that, i do agree that cross training is important.

No offense taken. I obviously do not agree with the article either. I just panicked because I cut strength training out when I started c25k.

Just trying to get ideas from people with experience

:flowerforyou:

My experience is.. its very difficult to balance that much running, but it can be done.

Lizzy_Sunflower

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I don't want to hurt anyone's feelings here and I certainly don't want to attack the poster, but i disagree with many points, especially "2. The plan has you doing about 20 - 30 mins of cardio 3 times a week - this is not anywhere close to enough to improve your fitness - this is why people continue to struggle with breathing though the program if they do nothing else - their fitness is not improving. To imrpove your cardio vascular fitness you need to engage in an activity that keeps your heart rate elevated for at least 40 mins at LEAST 3 times a week - better yet - 1 hour 5 - 6 times a week. " This is not a fact. The fact is, even a 30 minute program 3-4 days a week can drastically improve your cardio fitness!

Sometimes you have to look no further than the poorly edited post to see that it wasn't well thought out and backed up by proper research.

Having said that, i do agree that cross training is important.

No offense taken. I obviously do not agree with the article either. I just panicked because I cut strength training out when I started c25k.

Just trying to get ideas from people with experience

:flowerforyou:

My experience is.. its very difficult to balance that much running, but it can be done.

It's all about the balance

Azdak

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Although the goal of running for 30 minutes at a stretch SEEMS like an impossibly long time when you're first getting started, I think lumping C25K into "endurance sports" is silly. No one's going to move into muscle-devouring mode while doing C25K, unless you're combining it with a starvation diet.

I agree. You don't run the risk of burning muscle for fuel until you hit around 60+ minutes of continuous running.

And even then it makes no difference since A) the amount of "muscle" (bad term but I'll use it for now) burned is very small and it is easily replenished with your normal diet.

NOTHING that happens physiologically during an acute exercise session is permanent--exercise results in temporary responses that are reversed once the workout is over. Chronic training adaptations are more "lasting".

The idea that "cardio exercise burns muscle" is one of the dumbest cliches I have heard in the last 5 years (with the exception of "muscle confusion").

It's like saying that "cardio exercise causes death from starvation", because doing cardio exercise burns a lot of calories. That would be true, BUT ONLY IF YOU NEVER ATE AGAIN AFTER WORKING OUT.

The same is true for "muscle burning".