New answers tagged cardio
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I'm not a fan of Whey protein for one primary reason: 30 minutes later and I'm hungry. It just doesn't stick with you, and you find yourself looking to snack on something too soon. That's bad for cutting fat. In fact, the more quickly you absorb the protein the more quickly your body is done with it. Fast in, fast out. That's why the highly micronized, ...
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In order to get big, you need to eat a calorie surplus (more than you burn in a day). To get cut, you need to eat a caloric deficit. If you eat 200g+ protein but still eat fewer calories than you're burning, you're going to lose weight and you won't get huge and bulky.
If you're trying to get cut, I'm assuming that you're trying to lose weight and/or lower ...
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Well, cardio can be considered a resistance workout if you think in terms of the muscles that are being worked (diaphragm, legs, abs, etc), and with any exercise program typically you want to shoot for .75-1g/per pound of bodyweight of protein daily. I've seen this number vary and even given in kg for similar quantities, but the closer to 1g/lb you can get ...
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There is no shortcuts in gaining muscle, so does with gaining abs. Generally you can add about 5-10 lbs pure muscle a year.
As we all know getting abs include two factors - low body fat (you have it man) and abs exercise. Find 2 or 3 abs routines and do then in circle for a while. There are two laws- your body adapt to your workout so you have to change it ...
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At your size (height/weight), if you want a six pack (or more accurately, if you want to see your six pack), then you'll need to gain some muscle. There's plenty of info on this site for doing so, so I won't reinvent the wheel there. 5.5% bf is fantastic, however you have very little muscle which is why you're not seeing any muscle definition.
When talking ...
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I seriously doubt that long distance running can ruin your metabolism, especially when we're talking about 3 half marathons.
Actually women have a lower abandon rate than men at ultramarathons, double, triple or deca ironmans or similar endurance races. There are a lot of examples for this - you can check out Chris McDougall best-seller "Born To Run" ...
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So, to the extant that endurance training makes you lose muscle mass, it will likely be noticeable as its happening. If you WANTED to do distance running, it might make sense to combine it with a basic strength workout once or twice a week. That way, as you lose strength, at least you'll be able to see it happening, and track its progress.
This answer ...
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Your question is in some ways quite broad, but in the narrow sense: yes, long distance slow paced steady-state cardio like marathon running absolutely reduces muscle mass, and has a distinctly diminished return on investment after you've been doing it for a while. That is, if you work yourself up to running X miles every week, staying at X miles each week ...
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Don't do CHRONIC cardio (i.e slow/moderate pace for miles at a time). Do sprints and HIIT type training. I would say google "Sprint 8". It's a simple training plan that will only take 20-30 min of your day but will help to BURN FAT and BUILD MUSCLE.
Good luck!
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I wish I had some sort of study to back this up but I read on a news site somewhere that sprinting in a short amount of time can be comparable of not better than jogging for a longer amount of time. So if you prefer to only do a 10 minute sprint, this may work just as well as jogging continuously for 30min. I would suggest jogging at a comfortable pace for ...
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If fat loss is your goal, then longer cardio lengths with lower heartrate are the best way to go, think marathon runners - endurance is key. However, as with any fat loss goal, you will lose some muscle along the way. If preserving muscle is relatively important to you, then try High Intensity Interval Training for your cardio: think sprints, run walk ...
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