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This Is Exactly How To Do Cardio
For Muscle Building Goals
by Joshua Tapp
Cardio for muscle building goals is quite different than doing cardio for fat loss goals.
If your goal is muscle building, you will keep cardiovascular exercise to a minimum. But you
will never cut cardio out of your program completely. Why?
In order to build muscle, your body must have an excess amount of energy to build muscle.
Building muscle requires energy just as building anything requires energy. If you do not give
your body enough excess energy for the muscle building process, you will never build muscle.
Let's face the facts here. Cardiovascular exercise burns calories. Some people believe this to
be in conflict with muscle building goals because you need extra energy to build muscle.
Cardio does burn calories, but that doesn't mean it doesn't help you build muscle. Too much
cardio can definitely inhibit muscle gains, but smaller amounts can enhance muscle gains.
There are simply too many benefits that cardio provides to your body to completely cut it out
of your program.
You've got to do your cardio for muscle building goals. It doesn't matter who you are, your
background, your current body fat levels, or your age. Cardio is a requirement.
If you want to be healthy, do the minimal amount of cardio during muscle building cycles --
never cut it out completely. And I really don't know anyone who doesn't want to be healthy
and live a long and happy life.
Because cardio burns calories, you will keep cardio to the minimum during muscle building
cycles.
Why do you need to keep cardio in your program?
Cardiovascular exercise has many benefits for the person looking to build muscle when using
the proper cardio for muscle building protocols during weight lifting cycles:
- Burns excess Fat
- Increases recovery between weight lifting workouts
- Increases appetite
- Keeps you healthy
A Personal Experience That Will
Change Your Mind About Cardio
Let me give you an example of my mistake of not including cardiovascular exercise in my
program.
My goal a few years ago was to get as big as possible. I decided to put several
muscle building cycles together to get to my goal. I did not include cardiovascular exercise in
consecutive muscle building cycles. Can you guess what happened?
I gained around 40 pounds of body weight over several program cycles. I was in great shape
physically from the weight lifting, but my cardiovascular capacity had severely suffered. I
would get out of breath just walking into work in the mornings. I even suffered playing
sports.
My blood pressure before that weight gain had always been perfect at 120/80. Well, my blood
pressure had risen to around 140/90 and sometimes higher. I even had measurements as
high as 150/95. That is not good. I did everything all natural too.
My body was not used to being that large and my heart was having trouble with the changes.
I did not exercise my cardiovascular system at all during those program cycles and my health
was suffering. Weight lifting was not enough to keep me healthy and did not exercise my
cardiovascular system.
I immediately added cardiovascular exercise and learned to never exclude it from a program
cycle. Some people argue that weight training does exercise the cardiovascular system. I
argue that it doesn't even come close to cardiovascular exercise.
Never exclude cardio for muscle building cycles. Your body will become accustomed to
your new and heavier body weight through the use of cardio. You will burn excess body fat
and be a healthier and happier person the rest of your life.
So, What's The Cardio For Muscle Building Strategy?
I want you to start and finish every muscle building cycle with 2 to 3 cardiovascular sessions
per week for 30 minutes each session of medium intensity cardio. If you are past the
beginner stage and have been doing medium intensity cardio for a few months, you can
experiment with HIIT for 20 minute sessions.
Start and end every muscle building cycle with 2 to 3 cardio sessions per week. Perform
cardio for muscle building first thing in the morning on any day of the week. It's your choice. Simply wake up
about 35 minutes earlier than normal and get that cardio session in. This is where it helps to
have some cardio equipment at home.
Another option is to go to the gym early in the morning. If you just can't fit the morning
cardio into your schedule, cardio at any other time throughout the day will be fine.
I prefer that you don't do cardio directly after your weight lifting workout during muscle building
cycles. I want you to get your post workout shake down as soon as you finish your weight
lifting workout.
Work hard during these cardio sessions. Always try to get better and perform better every
cardio session. Your performance should improve due to the increased amount of carbs and
calories you'll be taking in during muscle building cycles.
If you think you need another session to help with excess fat gain during a muscle building
cycle, you should first look to your diet. Are you making the best food choices? If not, correct
your diet before adding another cardio session. If your diet is good, add 1 more cardio
session at maximum.
For people who have trouble gaining weight, remember that you simply need to eat more
food. These are people that are naturally very skinny and have roaring metabolisms. To help
you along the way, only do 2 cardio sessions per week for 30 minutes of medium intensity.
There's no need to increase the number of sessions or duration of cardio during muscle
building cycles. Keep it to 2-3 sessions per week.
Keeping cardio to a minimum during muscle building cycles is simply a part of the overall
plan. Your body does adapt to a certain amount of cardiovascular exercise over long time
periods, so muscle building cycles help give your body a break from all the cardio.
If you keep the number of cardiovascular sessions lower during muscle building cycles, your
body will respond with increased fat loss during fat loss cycles with increased amounts of
cardio.
Save higher amounts of cardio for when you need them during fat loss cycles to melt that fat
away! Do not do tons of cardio for long periods of time. You are only hurting the effect cardio
has on your body due to the body's ability to adapt.
In conclusion...
The muscle building cardio strategy is to keep cardio to a minimum. The number of cardio
sessions per week is 2 to 3 for a duration of 30 minutes each session.
Extremely skinny people who have trouble gaining weight can do 2, 30 minute sessions per
week. People who are gaining excess fat should first improve their diet and food choices.
Some Related Topics Here At WLC That Might Help You
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This website is HUGE and includes everything you need to know to build muscle and burn fat once and for all.
You'll finally have the body you want if you follow the WLC System. Get your free copy of the manual right now:
Go to Lose Body Fat from Cardio For Muscle Building
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Totally Blown Away by the WLC System...
Hi Josh,
Greetings from Australia, mate. I received your WLC Program recently and
have only just got to emailing you (reason being I took quite a while
exploring the entire package!!!).
I have to admit that over the past years
I've purchased many programs via the internet and I can say with complete
honesty that I have *never, ever*, had the pleasure of receiving one such as
yours!!!
I was totally blown away by everything, from the log books, the
big beefy manual, right on through to all those fantastic calculators! It
comes through that you really put your all into the package. I've seen all
those programs which claim to 'lay it all out for you ... paint by numbers
... take you step-by-step', etc.but only one is deserving of these claims
... and it's yours.
I especially found the goal setting information to be
very, very comprehensive and so well laid out. I've read goal setting
books, articles, websites, etc. but never really applied any of it to my
endeavours in the gym.
Your system will have me going after my dream body
with a vengeance, as I will be commencing the program this coming Monday.
In previous years I was a chronic "routine/program hopper"; I'd spot yet
another new system I thought I would follow and away I'd go ... for about 3
weeks if I was lucky!
Despite all that, during some years I'd build a
little muscle, lose a little fat and start looking reasonable, then slack
off. I have a well equipped home gym which includes everything you
recommend.
I have always been good with my meal choices but the bottom line
is I was never consistent with anything!!!!
I have a very strong feeling
all that is about to end - pronto! I'm really looking forward to starting
the program Monday 30th August, and totally looking forward to some *real
results at last*.
Oh, by the way I am 56 years old and my long-term goal is
to have an awesome physique at 60 in comparison to the average one I had at
30.
Thank you once again for putting out such a terrific and very
complete program - I will not have any hesitation in recommending it to
everyone I know.
Cheers,
Gary McDonald
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Cardio For Muscle Building
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