Archive for the tag - benefits

Does Cardio Result in Muscle Loss?

Hi Davey

I was just wondering if doing a lot of cardio adversely affects muscle growth?


Hey Kyle,

Yes, doing excessive cardio can cause you to lose muscle. But you’d have to do A LOT of cardio to see any real reductions in muscle size. There’s no cut and dry definition for what “a lot” means – and it’s different for different people – but unless you’re doing more than 45 minutes – 60 minutes of cardio, you probably have nothing about which to worry.

Don’t let the fear of losing muscle prevent you from enjoying the many benefits of cardiovascular exercise including:

  • Fat loss
  • Stronger heart and lungs
  • Increased bone density
  • Reduced stress
  • Reduced risk of heart disease and some types of cancer
  • Temporary relief from depression and anxiety
  • More confidence about how you feel and how you look
  • Better sleep
  • More energy

Moreover, cardio can actually help with your strength training – it improves blood flow and oxygen transport to your muscles, which helps with muscle growth and recovery.

Muscle loss more often occurs if:

  • You’re not eating enough protein. Protein is the building block of muscle. Find out how much you should be eating.
  • You’re not eating enough carbs. Yup. Carbs are needed in the creation of muscles. This is why I recommend eating a slice of bread with a protein shake since so many shakes are low carb.
  • You are not eating enough calories. If you’re starving, your body will remove the tissue that burns the most calories: muscle.
  • You are not training with weights or strength training machines. If you don’t use it, you’ll lose it!

Hope that helps – and keep up the cardio!

Do Abercrombie Models Motivate You to Workout? [Poll]

What motivates you to workout? For me, it’s staying healthy and fit – and keeping my pecs perky so that people continue to watch my YouTube videos (just kidding about the last point).

But my motivation wasn’t always so pure. When I first started going to the gym regularly and intensely at age 16, I wanted to look good. I wanted to look like the hot guys in the Abercrombie ads (and masturbation fodder) that I saw at the mall. I wanted to look “hot”, too. And so I hit the gym with all my energy and might.

What I discovered surprised me: The superficial changes paled in comparison to the deeper changes that I felt. Changes like increased energy, less stress, better sleeping patterns, improved health – and so on. As I got older, these benefits kept me motivated much more than looking a certain way.

Also surprising: Even when your outward body changes, the inside doesn’t. As it turns out, looking more like an Abercrombie model doesn’t actually make you feel any better or any worthy on the inside. Food for thought.

I don’t knock people for exercising to look a certain way. After all, it’s exactly what I did. But what I do hope is that people eventually come to appreciate exercise not as a means to look a certain way, but rather as a part of a more fulfilling life.

What motivates you to exercise? Vote in the poll below: