Lean Muscle Mass from Cardio

[teamfatboy]

Folks,

Because the internet's full of bogus bro'science, and Google results vary widely depending on the way you put the question, I'd be interested in your views on the following:

The theory runs that cardio, without proper nutrition, will erode lean muscle mass.

Are there reliable studies out there that show how much lean muscle is actually lost from eg doing cardio while in modest calorie deficit, in the absence of a simultaneous weights programme ?

[Peachy]

Hmmm waiting to see what people post in this thread.

And what about like resistance cardio??

[Phedder]

I've checked google scholar and the University Database but couldn't really find anything that included cardio and loss of muscle, doesn't seem like there's been many studies, at least none that were good enough to be cited often. Google came up with a decent link though, http://www.weightlossforall.com/aerobic%20exercise.htm

The theory runs that cardio, without proper nutrition, will erode lean muscle mass.

I would agree with this, as it's only logical. If you're nutrition is poor and you're exercising a lot, you will lose fat, and muscle. However, if you're nutrition is good, even with a mild calorie deficit I'd imagine you could keep most losses to fat, but I doubt it's possible to lose 100% fat and nothing else.

If you're wanting to focus more on cardio for a while I'd say go for it, I don't need to explain the plethora of benefits that cardio has as they're all well known and documented. I would suggest really pinning down your diet first, and perhaps throwing in a heavy weights session every 1-2 weeks just to let your muscles know you still need them around :wink: Hopefully someone with more knowledge and experience in the field can chime in to provide a better response :nod:

[ThePman]

Most of the "don't do cardio" stuff comes from studies on the concurrent training effect, if you want to look that up. Basically high volumes of endurance work + lots of strength work = you wind up mediocre at everything. Which is pretty common sense if you've ever actually specialized on either/or. Lots of endurance work will screw with strength, and vice versa.

Nothing says you can't do reasonable amounts of both strength and cardio work and make decent improvements in both. A balanced program of 2-4 low-ish volume strength sessions and moderate amounts of cardio (a blend of aerobic and anaerobic stuff) can work just fine.

Of course you hit on the real point: "proper nutrition". If you're eating right and not out trying to train for a marathon, you'll be fine.

[teamfatboy]

Thanks guys,

That tends to confirm what I'd concluded... that the spectre of "doing cardio will burn lean muscle mass" is "more true" at the extreme end of the spectrum.

Viz - going nutso with long training runs AND doing heavy weights will result in mediocre results in all three areas (cv fitness, strength and fatburning).

But, as far as I can tell, provided nutrition's up to scratch in three key aspects (timing, ratios and quantities), a balanced programme is unlikely to see the body sourcing MORE of its energy from lean muscle mass than from body fat.

Fair call ?

[PeterDolan]

Adding my own personal experience and reitterating what has been said, I've found being in my calorie deficiet that I haven't lost much, if any muscle. My delts and lats look wider, waist is smaller and my quad sweep looks bigger. I've been doing 2 low intensity (130-140BMP) hour cardio sessions a day combined with heavy ass weights for 30-70mins a day. I'd appear wider with the smaller waist but my shirts and shorts feel just as tight/loose as when I started my diet.