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Thread: Cardio scared.

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    thehor's Avatar
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    Cardio scared.

    So as I am an ectomorph I am scared to run because many people sa y if you run you lose muscle in the process. What cardio is safe to lose bf only and not burn muscle?

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    austinite's Avatar
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    Don't listen to them. Just eat right.
    ~ PLEASE DO NOT ASK FOR SOURCE CHECKS ~

    "It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel

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    thehor's Avatar
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    Quote Originally Posted by austinite View Post
    Don't listen to them. Just eat right.
    Thanks aus.

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    I agree with Austinite. I do daily cardio and have never noticed any muscle lose.

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    JJ78 is offline Senior Member
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    Test cyp @ 250mgs twice a week
    Tren E @ 200mgs twice a week
    Run the test for 12 weeks
    Run the Tren for 8-9 weeks

    J/K

    But it works for me!

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    JJ78 is offline Senior Member
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    Also, do something besides running.

    Do a circut.

    5 stations 3 sets no rest

    1. Standing BB Shoulder press 20 reps
    2. 1 hand kettlebell swings 20 reps each hand
    3. 50 Crunches
    4. Sprint on treadmill @ 4% incline @ 9mph or higher for 1 min
    5. DB step up on bench 20 per leg
    done. no muscle loss, and you will be sweating your ass off, and your heart rate will be making your neck hurt.
    Good Luck!
    Last edited by JJ78; 05-16-2013 at 01:20 PM. Reason: forgot sumthin

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    JJ78 is offline Senior Member
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    Another:

    5 stations 3 sets

    1. Jump Rope 2 minutes
    2. 25 Burpees with a jump at end
    3.30 body weight squats
    4. Sprint @ 4 incline on treadmill @ 8mph or higher for 1 minute
    5.Pullups to failure

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    JJ78 is offline Senior Member
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    Another:

    5 stations 3 sets

    1. Pullups to failure
    2. Mary Katherines(Basically a Luge jump, Lunge down with right leg in front, jump out of it, and land with your left in front) 20 reps
    3. BB curl--Overhead press 25 reps
    4. 40-50 crunches
    5. Sprint on treadmill @ 4% incline @8-10 Mph for 1-2 mins

  9. #9
    JJ78 is offline Senior Member
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    Cobinations are unlimited. Just remeber to pick a weight that is light to low moderate, because you will burn out. But if you need to take a break for 30 secs do it.

    I would do these circuts either seperate times of day from your lifting routine or on days whe you do not lift.

  10. #10
    gbrice75's Avatar
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    Quote Originally Posted by thehor View Post
    So as I am an ectomorph I am scared to run because many people sa y if you run you lose muscle in the process. What cardio is safe to lose bf only and not burn muscle?
    Cardio in and of itself doesn't burn muscle. Cardio CAN burn muscle if other variables aren't in check. Then again, the same can be said for sitting around on one's ass, doing nothing.

    There's nothing that can guarantee you'll burn 'only bodyfat'; i.e. you'll be burning a combination of glucose, glycogen, bodyfat, and potentially, some muscle mass. However, you can take measures to minimize the 'damages'.

    If you're planning to do your cardio in a fasted state, you'll probably want to keep intensity relatively low-moderate, and avoid any kind of high intensity and/or intervals. You can still run, but don't run at 10mph - run at 5mph (just an example). You may also want to consider taking 10g BCAA's prior, but I don't think that's necessary for low-mod intensity cardio.

    If you're doing cardio PWO, and are eating a solid preworkout meal prior to training, then I wouldn't worry much as your meal should be fueling your workout and to some extent, your cardio.

    If you plan to go in and do HIIT/high intensity type work, you'll probably want to fuel that session, although in my personal opinion, that's somewhat contradictory.

    Hope this helps.

  11. #11
    JJ78 is offline Senior Member
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    Oh and listen to Gbrice. EAT!!!!

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    Quote Originally Posted by gbrice75 View Post
    Cardio in and of itself doesn't burn muscle. Cardio CAN burn muscle if other variables aren't in check. Then again, the same can be said for sitting around on one's ass, doing nothing.

    There's nothing that can guarantee you'll burn 'only bodyfat'; i.e. you'll be burning a combination of glucose, glycogen, bodyfat, and potentially, some muscle mass. However, you can take measures to minimize the 'damages'.

    If you're planning to do your cardio in a fasted state, you'll probably want to keep intensity relatively low-moderate, and avoid any kind of high intensity and/or intervals. You can still run, but don't run at 10mph - run at 5mph (just an example). You may also want to consider taking 10g BCAA's prior, but I don't think that's necessary for low-mod intensity cardio.

    If you're doing cardio PWO, and are eating a solid preworkout meal prior to training, then I wouldn't worry much as your meal should be fueling your workout and to some extent, your cardio.

    If you plan to go in and do HIIT/high intensity type work, you'll probably want to fuel that session, although in my personal opinion, that's somewhat contradictory.

    Hope this helps.
    Highest I run is 6. is that good or 5 should do the trick? How many minutes anyways?

  13. #13
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    it's true just cut it out completely except for HIIT like boxing

    my brother cut out cardio for 6 months and you
    would be amazed at the size he put on once he stopped running

    naturally, might I add.

  14. #14
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    Quote Originally Posted by thehor

    Highest I run is 6. is that good or 5 should do the trick? How many minutes anyways?
    It's not about the speed per se, but rather about how hard you're working, i.e. intensity. 6 might be moderate for you but more intense for somebody else (shorter legs, more strides for instance).

    Quote Originally Posted by EKFitness
    it's true just cut it out completely except for HIIT like boxing

    my brother cut out cardio for 6 months and you
    would be amazed at the size he put on once he stopped running

    naturally, might I add.
    I disagree. I'm not saying it's 'wrong', but he could have just as easily increased his calories and made those gains while continuing cardio, which would have been a more ideal approach from a strict health standpoint (cardiovascular, etc.) vs. restricting activity.

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