start living right


  • Simple Workouts to try on the Beach

    Written by guest author Talar Demirdjian  Whether it be by the shores of Batroun, or on the sandy coasts of Sour, Lebanon has some of the best beaches you can hope for, so when the weather is beautiful and breezy take your workouts outdoors and enjo...
  • Tips for Exercising in the Lebanese Summer Heat

    Written by guest author Talar Demirdjian A beautiful sunny day in Lebanon feels like the ultimate motivation to go outside and play, but exercise combined with the summer heat can be a dangerous combination.  So, here are a couple of things to thin...
  • Top Five Hiking Destinations in Lebanon

    Written by guest author Talar Demirdjian  The sun is up, the weather is sweet, it’s time to put on your….. hiking feet? When you’re at the gym and you’re looking outside at the amazing weather and wondering why you’re on an elliptical machine, it’s...
  • Awesome and Unusual Fitness Classes

    Written by guest author Talar Demirdjian  Getting fit doesn’t necessarily mean spending countless hours at the gym or in spin class, counting the minutes until you hit your mark so you can go home and watch Netflix. So, if you’re looking for new and...
  • Why You Should Engage in Team Sports

    Written by guest author N.P.Burggraaff You don’t have to make the national soccer team or the NBA to enjoy the many advantages of being part of a sports team. In this article, I’ll list the top 5 reasons why it’s so great to engage in a team sport! ...
  • Yoga and Fat Loss

    Yoga originated in India and is historically said to be at least 5000 years old. It brings about mental, physical and spiritual peace to those who practice it. By definition, the word yoga means to “unite or integrate” oneself to their body and consc...
  • Top Reasons to Start Playing Soccer

    Written by guest author N.P.Burggraaff Soccer is a very popular sport all over the world, especially in Europe and South America. Soccer is also one of the oldest sports with the first match dating all the way back to 1004 B.C. in Japan. Over the ye...
  • Flexibility Uncovered

    Written by guest author N.P.Burggraaff Definition Flexibility means your body can stretch and utilize its maximum possible movements. These movements are often limited by our joints. For example, your back can bend far forward, but much less far ba...
  • Boxing as a Cardio Workout

    Written by guest author N.P.Burggraaff Cardio can become extremely monotonous and routine if you spend hours on the treadmill, stair master or elliptical. If you want to burn a lot of calories and enjoy doing it, give boxing a try. “Boxing is a gre...
  • Quick and Easy Tips to Boost Your Endurance

    Written by guest author N.P.Burggraaff Improving your endurance is extremely essential to your health and physical strength. Boosting your cardiovascular health will strengthen your heart muscles and prolong your life expectancy. A good endurance wi...
  • 10 Reasons to Start Pole Fitness Dance Classes

    Written by guest author N.P.Burggraaff. Photo credit: Jilse Rig, Dutch competitive pole dancer.   In the past, strip clubs were associated with a dodgy atmosphere and were situated in the bad part of town. Today things couldn’t be more different! D...
  • Why Swimming is an Excellent Cardio

    Written by guest author N.P.Burggraaff Stop running, put your bike in the garage and set your boxing gloves aside! Why you may ask? To go swimming! In this world of never-ending fitness trends, you would almost never consider swimming as a sport or ...
  • Exercise For Seniors

    Written by guest author N.P.Burggraaff As we get older, our strength, endurance and flexibility changes over the course of the years and typically decreases. This can be extremely dangerous as decreased health and fitness will increase the risk of v...
  • Why You Need a Good Sports Bra

    Written by guest author Nynke Burggraaff The reading of this title might make you think ‘right, as if my choice of sportswear will affect my performance’. In this article I’ll explain why in fact it is important to invest in good quality underwear. ...
  • Stretching Myths and Facts

    Written by guest author Nynke Burggraaff Stretching is said to reduce injuries and overall benefit the exercise performance. Is this really true though? In this article I will debunk some myths and state some facts.  What is stretching? The main o...
  • Why You Should Never Ditch Cardio

    by – Being active is the greatest gift you can ever give to your body. Here are some top reasons why you should never ditch cardio. Cardiovascular...
  • Cellulite definition, causes and how to get rid of it

    by – More on cellulite, their causes, consequences, and how to treat, get rid of them or at least minimize their appearance during occasions. Near...
  • High Intensity Interval Training

    by – One of the most popular forms of cardio is High Intensity Interval Training (HIIT). It helps us burn calories faster and become fit. High int...
  • Common sports injuries

    by – Inevitable sports injuries may occur while during and weight exercise or training workout. Know more about their treatments and prevention. S...
  • Why your fat loss may be off to a slow start

    by – It is very frustrating not to see and results in our fat loss process. You must make sure you’re practicing cardio and know that it takes time. ...
  • The benefits of fasted cardio

    by – Doing a cardio session at the morning, before breakfast, is known as fasted cardio. It helps removing the last bits of body fat. One common t...
  • Myth of the fat burning zone

    by – “The fat burning zone is one of the most pervasive myths in the fitness industry that just won’t go away.” Learn more!. One endlessly pervas...
  • Different forms of cardio explained

    by – Switching forms of cardio is a great way to break out of a fat loss plateau. Walking or jogging and stair climbing are examples of cardio forms. ...
  • Cardio needed for maximal fat loss

    by – – The frequency and duration of cardio needed for fat loss differ between beginners and experienced people, and depend on many other factors. ...
  • Does cardio cause loss of muscle mass

    by – In order to keep the required muscle mass, the athlete should know which kind of cardio session to choose, depending on his goals. One common...
  • When is the best time of day to do cardio

    by – Cardio sessions can vary between morning, fasted cardio and evening sessions. You choose whenever it’s convenient for your daily schedule. Pe...

Does cardio cause loss of muscle mass


One common dilemma that many athletes face is whether or not too much cardio will cause them to lose precious muscle mass.

The first rule of thumb is that each goal will require different cardio sessions, including intensity, frequency and duration. Someone looking to build muscle mass or maintain their current weight should be undertaking more conservative cardio sessions than someone whose primary goal is fat loss.

Although every goal will require different training demands, cardiovascular activity is always recommended as a basis. Cardio helps fitness models reach extreme levels of leanness, even if their main focus is on building lean muscle mass - it also accelerates fat loss for anyone on a weight loss program.

Cardio and weight training

Cardiovascular activity can complement a weight training program by boosting endurance. Exercise speeds up the transfer of nutrients from blood into cells and enhances muscular development. Improved endurance will also increase your rate of recovery between sets when training. The fitter you are, the less time you will need to rest and recover.

Cardio and fat loss

When we exercise, our bodies utilize stored carbohydrate (glycogen) in the muscles and fat to give us the energy needed to complete the physical activity. If there’s any excess protein in the body that’s not being used, it can also be broken down and converted into glucose to be burned as energy. The body only ever burns muscle instead of fat as a survival mechanism if you’re not consuming enough overall calories. This explains why many dieters on low-calorie diets regain all the weight they lost when they stop dieting, since their bodies burnt muscle mass as fuel, rather than fat. Following a well-balanced diet with an adequate intake of protein and calories will ensure you protect your muscle mass and prevent it from being burnt.

How much is too much?

As mentioned, each goal will have a unique set of requirements. For muscle development or maintenance, a conservative approach could consist of a 20-30 minute workout a few times a week. Maximal fat loss could require anything from one hour cardio sessions five or six days a week upwards. The closer you get to your fat loss goals the harder you will have to work and the more cardio will be required. Some fitness models do cardio up to twice a day to achieve their goals. Endurance athletes do hours of cardio a day, but support their exercise with a high caloric intake.

Final thoughts

Regardless of your goals or how much cardiovascular activity you perform, your body will only ever burn muscle mass if you don’t meet your caloric requirements and underfeed your body. You are much more likely to lose muscle mass by following a low-calorie diet and doing no exercise than you are by pushing yourself to the limits at the gym and fueling your workouts with a well-balanced diet. Start pushing yourself and hit the treadmill!  




2015-02-02 12:30
Thanks for a marvelous posting! I genuinely enjoyed
reading it, you're a great author.I will make certain to bookmark
your blog and definitely will come back later in life.
I want to encourage that you continue your great work, have a nice afternoon!
2015-01-28 14:37
I think this is one of the most important information for me.
And i am glad reading your article. But want to remark on some
general things, The website style is great, the articles is really nice
: D. Good job, cheers
2015-01-21 01:52
May I simply just say what a relief to discover somebody who really understands what they're talking about on the net.
You certainly know how to bring a problem to light and make it important.
More people ought to look at this and understand this side of your story.

It's surprising you're not more popular since you most certainly have the gift.
2015-01-07 02:50
Its like you read my mind! You seem to know
so much about this, like you wrote the book in it or something.
I think that you can do with some pics to drive the message home a bit, but other than that, this is excellent
blog. A great read. I will definitely be back.
2015-01-05 18:12
Hi there, just became aware of your blog through Google, and found that it is truly informative.

I am gonna watch out for brussels. I will be grateful if you continue this in future.

Many people will be benefited from your writing.
2014-11-28 08:47
I love what you guys are up too. This sort of clever work and coverage!
Keep up the very good works guys I've added you guys to our blogroll.

Here is my web page - smokeless cigarettes, Della: http://Top5EcigarettesReviewed.Com,
2014-09-04 23:59
Hola! I've been following your blog for a while now and finally
got the bravery to go ahead and gige you a shout out from Austin Texas!

Just wanted to mention kwep up the great work!
2014-08-14 15:26
Very great post. I just stumbled upon your weblog and wished to
mention that I've reakly loved surfing around your weblog posts.

After all I'll bee subscribing in your feed and I amm hoping you write again very soon!
2014-07-13 22:06
Hi, i believe that i saw you visited my web site
thus i came to go back the want?.I am attempting to in finding issues to enhance my site!I suppose its
adequate to make use of a few of your ideas!!
2014-06-19 04:12
Hi maya first good job..
Second so maya if my goal is to muscle development I have to do 20 to 30 min cardio for 4 days per week

Leave a Comment