does running burn away alot of muscle ???

at the moment i am just below 80kg, would say just under 16% b,f and 21 years old . last 3 weeks been on a strict diet as i want to get down to 8-10& b,f to see a nice set of abdominals, low carbs high protein etc. training 5 days a week split muscle groups and training abdominals every week day too, 1 day light 1 day with weight machines. also i am going on 1 hour runs 3 times per week, i was told running is no good if you want to keep muscle mass as it will burn away muscle just as much as fat. is this true ( i hope not ) !!
cheers

It is kind of true, if your really worried about it you could invest in some BCAA s, or have a scoop of protein before cardio, what time of day are you doing cardio ? If you can you might be better off doing cardio six times a week in half hour sessions before breakfast.

Runnng doesn't nessesarily burn muscle. Running a long time and distances does. Take a look at the leg muscles on Olympic sprinters. Then take a look at the legs on Olympic distance runners, you'll see a difference. Sprints can actually help build muscle.

It is not true. The idea steams from the fact the body release hormones (cortisol) that attempt to provide energy. Sometimes this means breaking down muscles to get protein to turn into carbs to use for energy. But this is minimal. And at the amount of running you are doing, you are nowhere near a level of activity that I would be concerned with this.

Running usually burns the most calories v.s. other types of cardio, but it doesn't "burn muscle." As said before it would probably be in your best interest to split that cardio up among the other days, and do it either in the morning on an empty stomach or after your workout.

I would love to actually see some studies articles on this.

It all comes down to your heart rate...doesn't matter which type of cardio you are doing.

I'd say youre on the right track buddy. Personally I just don't like to run that long though. I prefer to run for 30 minutes. But if you lower your times then you make have to run more than 3x a week. It all depends on strict your diet is. How's your weight training program?

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Originally Posted by bronzer

it all comes down to your heart rate...doesn't matter which type of cardio you are doing.

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Exactly! (and duration)

If you get your heart rate too high are you no longer burning fat? When I do cardio I am always above the fat burning. I figure the harder I work the more fat I will burn. My goal for doing cardio is to burn fat.

http://www.suite101.com/content/weig...-cardio-a27285
http://www.livestrong.com/article/20...fat-or-muscle/

Have a read, peeps.

You wanna keep your heart rate around 60-65% for fat burning

IMO muscle loss on a cut is often exaggerated. when people cut they think they think they're losing a bunch of muscles becaues they're carb depleaded.

long runs do the damage

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Originally Posted by SuperLift

You wanna keep your heart rate around 60-65% for fat burning

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For ratio yes, for total fat burned no.

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Originally Posted by FireGuy

For ratio yes, for total fat burned no.

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What would you suggest for total fat burn? Higher intensity to burn more cals?

If total fat burn were my goal, yes. There are other factors which would come into play though as to my decision. My current diet, my current goal, my other cardio sessions planned for the week and when I was doing the cardio.

I think running is good for our health . It burn our extra fat from our body not muscles. So there is no any problem with running. I have also strong muscles but i do running daily . So you can do running without any hesitation.
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