Does Cardio build muscle?
LittleDoodlePoodle
Posts: 154 Member
Ok this is a bit of a stupid question, probably, but does cardio build muscle too?! Like obviously not as well as strength training, but say if I am doing cardio, and if I put up the resistance every now and then, ie interval training, am I gradually building muscle too? Because at the moment I think I want to lose a bit more weight first, and fast, and healthily, and then I'll get weights and build up the muscle?
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A small amount, if you are particularly weak in an area. It won't continue though.0
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Not enough to count as "muscle building"0
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So I know all the crazy fitness buffs are big into weightlifting, and it doesn't make you bulky, etc etc. I believe that, and I want to get into that and become healthy and fit. But I am also looking for results first, in terms of fitting into my bikini in just over a month, and then after that holiday, I'll start building muscle through weights.
Is that smart? Like will I actually lose weight through cardio? Because at the moment I am 5'4 and 130 lbs, and I want to lose 10lbs. Am I too close to my natural weight to lose anymore weight through cardio?
Sorry, I'm all very confused. So should I ignore the weights for now, lose it through cardio, and then hop of the weights after my holiday, or am I fit enough to not lose anything through cardio? IF any of this makes any sense?0 -
Your body is a fat storing machine, you have to be really lean and really depleted to ever notice any muscle loss due to cardio. You may not gain alot of muscle doing weightlifting and heavy cardio but you will not lose any substantial muscle unless you are super lean (under 10%BF) doing cardio. I have been an intermittent faster for years I workout in the AM (usually around 7) and don't eat anything till at least 12 or 1PM then I eat all my calories in a 5 hour window. Then i hit the gym again in the evening around 8 PM for interval training on treadmill or bike for an hour. People tell me all the time that I "better eat something or all those muscle gains are gonna be lost because my body is catabolic". I have found that they may be so on paper or in a lab but in the real world its how I feel that is important You have to find what is right for you! As long as you are getting all your MACROs you should be fine.0
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Muscle burns more calories than fat does. In short, if you have more muscle, though it may weigh more it will help you to lose fat that you do not want. Don't focus on 10 lbs. Focus on measurements. Lean muscle will make you more toned so that you are smaller. A person who is 130 lbs with a low percentage of body fat will always look better than a 120 lb person with a higher percentage of body fat.
Add weights in to your routine. 2-3 times a week do a 45 minute to 1 hour session of full body weight lifting, added to maybe 5 days a week of cardio (20-30 mins of cardio on weight training days, and 30-40 mins of cardio on non lifting days) and you will start to burn more calories and achieve the physique that you desire.0 -
So I know all the crazy fitness buffs are big into weightlifting, and it doesn't make you bulky, etc etc. I believe that, and I want to get into that and become healthy and fit. But I am also looking for results first, in terms of fitting into my bikini in just over a month, and then after that holiday, I'll start building muscle through weights.
Is that smart? Like will I actually lose weight through cardio? Because at the moment I am 5'4 and 130 lbs, and I want to lose 10lbs. Am I too close to my natural weight to lose anymore weight through cardio?
Sorry, I'm all very confused. So should I ignore the weights for now, lose it through cardio, and then hop of the weights after my holiday, or am I fit enough to not lose anything through cardio? IF any of this makes any sense?
It's only a month. Lifting now won't hurt your weight loss but not lifting now won't really hurt either.
But really it's only a month. Not really much you can do. 10lbs in a month will be really hard for someone your weight. All you can really do is home to lose 2-3 pounds, prevent some bloating, and go get a spray tan and a pedicure, or a new more flattering bikini. I'm sure you'll look great.0 -
What sort of weight lifting should I be doing? I dont have a great gym at the moment, it is more of a leisure centre, but it has a lot of basic machines, etc. What would you recommend as a beginner?0
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If I do nothing but cardio, I get bored. If I do nothing but strength training, I get bored. It may not help answer your questions, but variety is a good thing--at least for me anyway.0
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It's only a month. Lifting now won't hurt your weight loss but not lifting now won't really hurt either.
But really it's only a month. Not really much you can do. 10lbs in a month will be really hard for someone your weight. All you can really do is home to lose 2-3 pounds, prevent some bloating, and go get a spray tan and a pedicure, or a new more flattering bikini. I'm sure you'll look great.
I'm ok with only losing a few pounds, but I whave heard people say on these threads that if you put on muscle, but dont lose the fat on top of it, you will look bigger? And I know that is only for a little while and then the new muscle burns the fat covering it, but I presume a month isnt enough to burn the fat on top, if you understand what I mean?0 -
As a beginner I would do a fullbody routine 3xper week on non consecutive days. A lot of people will suggest starting strength or stronglifts and these are good routines but you don't have to follow those. There are countless full body routines you can follow on the net. A good basic routine has 4-6 exercises total with the main emphasis on legs, back, chest and shoulders.0
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for fat loss, squats +deadlifts + lunges.0
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It's only a month. Lifting now won't hurt your weight loss but not lifting now won't really hurt either.
But really it's only a month. Not really much you can do. 10lbs in a month will be really hard for someone your weight. All you can really do is home to lose 2-3 pounds, prevent some bloating, and go get a spray tan and a pedicure, or a new more flattering bikini. I'm sure you'll look great.
I'm ok with only losing a few pounds, but I whave heard people say on these threads that if you put on muscle, but dont lose the fat on top of it, you will look bigger? And I know that is only for a little while and then the new muscle burns the fat covering it, but I presume a month isnt enough to burn the fat on top, if you understand what I mean?
Those people are wrong. You won't put on muscle in a month and a half while on a diet.
The only way to put on a significant amount of muscle under your fat is to eat more calories than you burn (by about 10% at least) and be on a pretty serious heavy lifting program.0 -
If you only lift, and only cardio is walking to support the best lifting you can do anyway, you have better chance of losing fat even if the scale doesn't change much because of positive changes to the body.
Since you don't burn that many calories during the workout lifting (more later), you don't get to eat that much more, the MFP estimate of burn is small and correct.
But the cardio, if you don't want it just burning off muscle, requires eating more back. And chances are you'll still end up with fat where you don't want it.
Biggest muscles first, as those will burn more calories all day as they are used for anything. So that means lower body first, then back/chest, then shoulders. Don't even waste time on bicep/tricep stuff, as they'll get worked with any pulling or pushing you do.
It should be heavy enough that doing 3 sets x 8-12 reps fails to have good form on last few reps of last set. Even body weight stuff may get you to that point right now.
So leg press if they have that type of machine.
Or heavy enough dumbbells to do some squats would be great.
Then bench press or dips or pushups.
Bent-over row or pullups.
Shoulder press or overhead press.
Upright row.
Perhaps they have more isolation machines.
So glute machine.
Leg extension.
Leg curl.
Rows.
Chest.
Ect.
Your body is going to really want to make some improvements with such a routine, and that means it wants calories. Fight the urge to eat more, force it to use fat. But do try to shove most of the day's calories into the 24 hrs post workout when the body can really use them.
And set weight loss goal to 1 lb weekly if you haven't, too close to goal weight for body to support more than that without screeching to a halt, or slow coast. Either way, probably don't want to risk it.0 -
It reveals muscle. For example, you can do all the sit ups you want and have muscle but it will still be covered by a layer of fat. You need cardio burn the fat to reveal the muscle.0
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What sort of weight lifting should I be doing? I dont have a great gym at the moment, it is more of a leisure centre, but it has a lot of basic machines, etc. What would you recommend as a beginner?
I wouldn't focus on using machines. If they have dumbbells and barbells, then you are set. Machines don't let you use your full range of motion, so you are not building the whole muscle.
Some things you can do are:
Squats (for a nice bum) This includes jump squats, plie dumbell squats, bodyweight squats etc..
Alternate hammer Curls
Alternate bicep Curls
Dumbbell bench press
Calf raises (while holding dumbbells)
Side latteral raises
Lunges
Pushups
Situps
Tricep Dumbell Kickbacks
Butt Lifts
Deadlifts
Bentover barbell row
If you want to use machines I personally like leg extensions, leg curls, and the leg press as well as the wide grip lat pulldown and the close grip underhand pulldown. Seated cable rows are good too.
Don't be afraid to lift heavy. 5lb weights are not going to do anything for you past the 1st or 2nd day. 3 sets of 12-15 is a good place to start. When it starts to get easy, up your weights, not reps. 1 minute in between sets is ideal. You can use the app GymBoss to be your timer if you need a clock telling you when to start again.0 -
why a month? for bikini season? it'll be there next year too...
If you need "results in a month" then try the insanity or 30day programs (and actually stick to them).
Best bet would be to do a high intensity, body weight and cardio blend of a routine. Cardio alone won't do it. As long as you eat at a deficit, then you will burn fat through cardio, but even that takes a while depending on how much you have to lose.
Honestly, take the unrealistic timeline off... work hard and when it happens, celebrate it.
As for putting weight on and looking bigger? yeah, unfortunately people don't turn into the hulk that fast. If you're eating at a deficit, and doing cardio, with some weight stuff - at most you may see a few pounds up, but more likely it will seem like nothing is changing.
Trust me - I trained for a half marathon and "saw" NO results for about 6 months... and then it seemed like all of a sudden I was where I wanted to be.
Plan for 18months. Not 1.0 -
Also, you should try to do your cardio after lifting, as lifting will help burn up the carbs you've eaten prior to working out, which means your cardio will use stored fat as energy it needs.0
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So I know all the crazy fitness buffs are big into weightlifting, and it doesn't make you bulky, etc etc. I believe that, and I want to get into that and become healthy and fit. But I am also looking for results first, in terms of fitting into my bikini in just over a month, and then after that holiday, I'll start building muscle through weights.
Is that smart? Like will I actually lose weight through cardio? Because at the moment I am 5'4 and 130 lbs, and I want to lose 10lbs. Am I too close to my natural weight to lose anymore weight through cardio?
Sorry, I'm all very confused. So should I ignore the weights for now, lose it through cardio, and then hop of the weights after my holiday, or am I fit enough to not lose anything through cardio? IF any of this makes any sense?
It's only a month. Lifting now won't hurt your weight loss but not lifting now won't really hurt either.
But really it's only a month. Not really much you can do. 10lbs in a month will be really hard for someone your weight. All you can really do is home to lose 2-3 pounds, prevent some bloating, and go get a spray tan and a pedicure, or a new more flattering bikini. I'm sure you'll look great.
I agree ^
I can tell you that over the past 4 weeks I have noticed a difference in my body composition but SMALL differences. I am eating around 1000-1500 calories under maintenance per week (which was about 1800 calories eaten per day for me), trying to eat at least 100 grams of protein per day, and doing 4 days per week of 1) lifting, 2) walking 20 minutes, and 3) 5-15 minutes of elliptical-type cardio. Also some walking on the weekends. Anyway, I lost 2 lbs, I think mostly fat, and my arms, back, and tummy look a little better. When you're not overweight, losing fat definitely takes time, and it's not cardio that makes you lose fat, it's a calorie deficit, but of course cardio can help you get a calorie deficit.
I lift because it's motivating and fun and I want to keep what little muscle I have. I never noticed getting bigger when I first started lifting. I was on a calorie deficit at the time and was getting smaller.
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It reveals muscle. For example, you can do all the sit ups you want and have muscle but it will still be covered by a layer of fat. You need cardio burn the fat to reveal the muscle.
Actually, all you need is a reasonable caloric deficit to burn the fat and not the muscle.
The exercise you do can help or hinder that.
Cardio just increases your daily needs, meaning you can eat more even at a reasonable deficit.
But so can lifting.
Lifting has the better benefit too of improving muscle that can be used all day and burn more calories.
Cardio will help your system become more efficient and burn less calories all day long.0 -
Well I wouldn't say built muscle but it will lower your body fat where you can see your muscles a bit better. That before and after I have only done cardio no weights at all. Not because I don't want too but just because I don't have acces to weights. I will start lifting as soon as I can!!!
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No, in general if you are in a caloric deficit you will actually lose lean muscle from cardio (If you also strength training and get enough protein it will limit the amount you lose though)0
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You should do both weights and cardio.
Cardio:
Cardio strengthens your heart and lungs and increases blood flow throughout your body. It is good for your brain and your muscles. And you will build muscle, depending on what type of cardio you are doing. I cycle and have major leg muscles--and very lean legs. The same goes for running--you will strengthen the muscles that you use.
Strength training:
As another poster correctly said, lean muscle burns (metabolizes) more calories than fatty tissue. Translation: if you increase the percentage of your body weight that is lean muscle, you will naturally burn more calories.
As far as what you should do, I would add at least 2 days a week of strength training (notice I did not say weights). Depending on what you have available to you, you can do:
Upper: dumbells can be used for the entire upper body workout--bench press, incline press, shoulder press, reclining overhead extensions, "nosebreakers" (for triceps). you can also use straight bars, or pulley systems too. Start with light weights and high reps (15-25) and add weight each set.
If you don't have weights, do pushups, pull-ups (hard, I know), use elastic bands to do curls, etc.
Lower:
Lunges (no weight needed), squats (no weight needed), step-ups (box or step), straight leg raises, leg curls, etc.
If you keep moving from exercise to exercise without resting (known as a circuit), you will keep your heart rate elevated and add a cardio workout to your strength training.
Exercise in general speeds your metabolism, burns more calories and tones and tightens the muscles under your skin. Do core--abs, crunches, bicycles, planks, etc. If your ab muscles are tight and strong, your tummy will look flatter.
It would be helpful for you to have someone show you some exercises--preferably a trainer or someone who knows what they are doing.
Good luck!0 -
No, cardio never builds muscle, look at Lance Armstrong's legs :noway: Look at any cyclist's legs. They also strength train, but usually not heavy for them. The power and volume comes from the bike.
Yes, biking at a heavy resistance or biking hills builds muscles - see my profile pic. I don't lift anything. Not because I have a problem with it, because I don't have time to do everything.0 -
A month is gone in a snap of the fingers.
Chose your mid term goals, define a program to get there and start yesterday.
The idea of "I want to see results in a month" sells DVDs and shakes but it rarely works long term. And if you are going from nothing to 100 mph you are likely to hurt yourself.
But, if you do just want to do it that way, any single program will show 'some' results in 30 days.0 -
It is my personal belief that you can't go wrong no matter what you do... I would advise not being a slave to the scale though, I haven't lost a pound in weeks since I started weight training but people are suddenly coming to me with that "wow! I almost didn't recognize you" look on their faces.0
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Building muscle takes a stupid amount of time and effort. A calorie deficit without resistance training causes the loss of lean body mass. I do not understand why people would sacrifice muscle just to see the number on a scale move and then plan on trying to regain what they lost.
You would be much better off to preserve what you already have while losing body fat. That is done with a calorie deficit and resistance training. Resistance training does not have to be weights in a gym. It can be body weight exercises, or adding resistance to what would be considered cardio. Like riding a bike up hills, sprints, HIIT. Weights are just easier to add small increments and keep your body adapting to the increased resistance.
The answer is NO, do not wait to start your resistance training until you lose a certain amount. You will spend an enormous amount of time and effort trying to get back what you already have now. Start today.0 -
If your goal is looking better in a bathing suit--cardio--lots of it and vary it as much as you can--walking, swimming, rowing, running, dancing, etc.
Yes, cardio builds muscle but you won't bulk up. You will get leaner as long as you don't increase your caloric intake at the same time and develop more stamina. Lifting--heavy lifting especially-- coupled with cardio will, improve appearance even more. If you couple cardio with a good weight program, you will be able to carry more weight without appearing overweight--needless to say, you will be stronger too. For simple weight loss cardio with a good diet will produce faster weight loss and a slimmer you in fewer minutes put in. 5 lbs. in a month is probably a more realistic goal. You really want a gradual weight loss coupled with a good exercise program and a well managed diet. And, keep this in mind--you don't want to diet per say--you want a permanent lifestyle change. That is sensible eating with good caloric management and plenty of exercise. Dieters loose weight and put it back on.
Those you manage their calories and activity for the rest of their get much more satisfactory results. Also your weigh in is but a tool.
Watch your inches--especially around you waist and hips. Many people on a good program look thinner without loosing the weight you would think. This is especially true for those on a good program that combines cardio with weight training.0 -
bump for reference. Very interesting!0
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Building muscle takes a stupid amount of time and effort. A calorie deficit without resistance training causes the loss of lean body mass. I do not understand why people would sacrifice muscle just to see the number on a scale move and then plan on trying to regain what they lost.
You would be much better off to preserve what you already have while losing body fat. That is done with a calorie deficit and resistance training. Resistance training does not have to be weights in a gym. It can be body weight exercises, or adding resistance to what would be considered cardio. Like riding a bike up hills, sprints, HIIT. Weights are just easier to add small increments and keep your body adapting to the increased resistance.
The answer is NO, do not wait to start your resistance training until you lose a certain amount. You will spend an enormous amount of time and effort trying to get back what you already have now. Start today.
^^ This0 -
I'm sorry. But, are you people crazy? Have you ever seen a professional soccer players legs? They rarely do resistance training and their legs commonly are like tree trunks. How do you think they get that? they run, run, run.
Have you seen a professional sprinters legs? Now they do a fair amount of weights. But, back in the day, they did not and they had huge legs.
My brother just played soccer and ran hills when he was in high school, and he developed almost 25 inch thighs.
I knew a lot of guys who bicycled in high school, and their thighs just exploded.
Granted, the key here is that these guys were male and they did these activities during adolescence, when a male's testosterone level is high and growth potential is immense. But, clearly, you can build serious muscle doing cardio -- intense cardio.
Most males who build huge muscle lifting weights do so during adolescence too.0
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