It's the biggest fear in the gym: one session too many on the treadmill and your hard-earned muscle melts away. Plenty of lifters see cardio as the enemy. But is that true?
Hany Rambod, the coach with 25 Olympia titles to his name, is clear: if you eat too little, you're overtrained or you simply do too much cardio, it will cost you your gains. Do it smart and cardio becomes a powerful tool for a tighter physique and better conditioning.
How much cardio is enough?
The biggest mistake: going from zero to hours of cardio a week as soon as you start cutting. Hany works with a clear plan:
- Starting phase: begin with 20 to 30 minutes of cardio per session. For most lifters, that's plenty.
- Extreme phase: only if you're really out of shape do you build up to a maximum of 60 minutes, possibly split into two sessions a day. Hany's message: never let yourself get so far out of shape that you need this.
Does cardio have to be fasted?
Hany's short answer: no. In contest prep, he only introduces fasted cardio in the final 12 to 16 weeks before the show. That's when you slowly build those sessions up to 30 to 45 minutes, possibly with a second session later in the day. Training for a leaner body? Then fasted cardio isn't required. Consistency and your total calorie balance matter far more.
Cardio isn't the bad guy
The problem is rarely the cardio itself. The problem is eating too little, too little protein and too little sleep. Cardio increases your energy expenditure, so your nutrition and rest have to be on point.
- Eat enough protein. Protein contributes to a growth in muscle mass and to the maintenance of muscle mass.
- Sleep well. Recovery happens outside the gym.
- Plan smart. Do intense cardio after your strength training or at a different time of day. That way your strength goes into your heavy sets.
Protein made easy
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Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Read also
- Hypertrophy vs strength training
- Nutrition for muscle growth: what should you eat?
- FST-7 Tip: how long to rest between sets
