Losing weight and gaining muscle
elchavira
Posts: 1 Member
I am currently doing about 30 to 45 minutes of strength training 3 times a week and incorporating 12 minutes of jump rope (breaking it out one minute at a time) in between those strength training. Then one day is 60 min of yoga and two days of the week is cardio and jump rope (12 min ). And finally one day rest. Am I over doing the cardio because of the jump roping? I read in an article in the app that too much cardio is not beneficial. Just don’t know my workout for the week is too much. What are your thoughts?
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Replies
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For the most part losing weight and gaining muscle are mutually exclusive. You can gain muscle in certain cases only (young, male, obese). That doesn't mean don't stop what you're doing. Lifting while in a calorie deficit is still important to retaining as much muscle as possible.
As long as you're adequately fueling your body for your workouts I would say that's fine.4 -
I am currently doing about 30 to 45 minutes of strength training 3 times a week and incorporating 12 minutes of jump rope (breaking it out one minute at a time) in between those strength training. Then one day is 60 min of yoga and two days of the week is cardio and jump rope (12 min ). And finally one day rest. Am I over doing the cardio because of the jump roping? I read in an article in the app that too much cardio is not beneficial. Just don’t know my workout for the week is too much. What are your thoughts?
The biggest driver for muscle gains is following a well structured lifting routine, which involves progressive overload. So the first question, what lifting program are you doing? And can you extend the time? Because if your goal is to gain muscle, than your workouts should be based on that goal.2 -
You can gain muscle while in a moderate deficit but only if you’re starting at a very low muscle mass. It won’t be quick, but I gained in the arms and legs while still losing fat at the waist, on a 250 cal deficit (with eating back about half my exercise cals).
In my case I started with practically nothing after being unable to walk for a few years. YMMD.4 -
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I am currently doing about 30 to 45 minutes of strength training 3 times a week and incorporating 12 minutes of jump rope (breaking it out one minute at a time) in between those strength training. Then one day is 60 min of yoga and two days of the week is cardio and jump rope (12 min ). And finally one day rest. Am I over doing the cardio because of the jump roping? I read in an article in the app that too much cardio is not beneficial. Just don’t know my workout for the week is too much. What are your thoughts?
I’m doing something similar so this is of interest to me. I currently do a 30min kettlebell and dumbbell workout 3 days a week and jump rope for 15 mins on another 3 days.
My goal is to lose weight and fat but maintain the muscle I have. I dont want to bulk up or really increase my muscle, just maximise what I already have.
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Too much cardio and the type of cardio can inhibit muscle growth. What you are doing shouldn’t be a problem. Just stay away from a lot of steady state cardio unless you plan on doing a marathon. HIIT is best for muscle growth.21
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I am currently doing about 30 to 45 minutes of strength training 3 times a week and incorporating 12 minutes of jump rope (breaking it out one minute at a time) in between those strength training. Then one day is 60 min of yoga and two days of the week is cardio and jump rope (12 min ). And finally one day rest. Am I over doing the cardio because of the jump roping? I read in an article in the app that too much cardio is not beneficial. Just don’t know my workout for the week is too much. What are your thoughts?
So, you are doing something like jump rope for 10 mins, not even even every day and you worry about too much cardio? It is so little, it barely counts as cardio ! If you end up doing 4 hours per day, then yes, it might be time to cut down a bit
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beatyfamily1 wrote: »Too much cardio and the type of cardio can inhibit muscle growth. What you are doing shouldn’t be a problem. Just stay away from a lot of steady state cardio unless you plan on doing a marathon. HIIT is best for muscle growth.
Spot on, PLUS its all in your macros! You need to know what your BMR (Base Metabolic Rate), and RMR (Resting Metabolic Rate) is. Once you have that figure out how many calories you need to be at for a small deficit and make sure your macros are right (Protein Carbs Fat). Everyone is different so focus on your diet and how your body is reacting to it. It may take time to adjust here and there but its worth it. Its always 80% diet and 20% workout. IMO15 -
beatyfamily1 wrote: »Too much cardio and the type of cardio can inhibit muscle growth. What you are doing shouldn’t be a problem. Just stay away from a lot of steady state cardio unless you plan on doing a marathon. HIIT is best for muscle growth.
Sorry but this is nonsense.
Cardio doesn't use muscle for fuel.
HIIT isn't good for hypertrophy either.16 -
beatyfamily1 wrote: »Too much cardio and the type of cardio can inhibit muscle growth. What you are doing shouldn’t be a problem. Just stay away from a lot of steady state cardio unless you plan on doing a marathon. HIIT is best for muscle growth.
Spot on, PLUS its all in your macros! You need to know what your BMR (Base Metabolic Rate), and RMR (Resting Metabolic Rate) is. Once you have that figure out how many calories you need to be at for a small deficit and make sure your macros are right (Protein Carbs Fat). Everyone is different so focus on your diet and how your body is reacting to it. It may take time to adjust here and there but its worth it. Its always 80% diet and 20% workout. IMO
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If you do too much cardio it will indeed burn into your muscle. But if you are doing a few minutes every other day I highly doubt it is doing much. I use to run marathons and everything I have personally read and heard it does indeed take from your muscles. Lifting will allow you to burn more calories as...the more muscle you have the more calories you will lose.10
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rebeccacornelius6439 wrote: »If you do too much cardio it will indeed burn into your muscle. But if you are doing a few minutes every other day I highly doubt it is doing much. I use to run marathons and everything I have personally read and heard it does indeed take from your muscles. Lifting will allow you to burn more calories as...the more muscle you have the more calories you will lose.
Nope - you burn fat and carbs.
Muscle is only used as a fuel as a last resort in a starvation situation, but that's an eating issue not an exercise issue.
Adding pounds of muscle is extremely slow (glacial in a deficit) and each pound of added muscle burns approximately 6 cals / lb / day at rest. Adding muscle to lose weight isn't really a thing, there's lots of good reasons to lift weights and build/retain muscle but not as a dieting strategy.
Too much (whatever that might mean) cardio may create a training and recovery conflict but that's it. On the positive side it allows someone to maintain the same calorie deficit while eating a lot more food.
From https://bodyrecomposition.com/research-review/dissecting-the-energy-needs-of-the-body-research-review.html/
"To put that into mathematical perspective, gaining 20 pounds of muscle would be expected to increase resting energy expenditure by approximately 120 calories per day. Certainly that does have an impact overall (equivalent to perhaps 10 minutes per day of moderate intensity cardio) but also keep in mind the time frames involved to gain that much muscle mass. Expecting that adding a bit of muscle to have massive impacts on metabolic rate in the short-term is simply unrealistic; a few pounds gained simply won’t have any major impact."
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