Does Cardio Kill Your Gains?

by Eric Gordon on January 04, 2023

Cardio, or aerobic exercise, can help you lose weight and improve your cardiovascular health, but it is not generally considered to be a good way to build muscle mass. In fact, excessive cardio training can sometimes lead to muscle loss, especially if you are not consuming enough calories or protein to support muscle growth.

That being said, cardio does not necessarily have to cause you to lose your gains. It is possible to incorporate cardio into your workout routine in a way that complements your strength training and helps you maintain your muscle mass. Here are a few tips for doing so:

  1. Keep your cardio sessions short and intense: Long, slow cardio sessions can be more catabolizing (muscle-wasting) than shorter, high-intensity intervals.

  2. Make sure you are eating enough: In order to build and maintain muscle mass, you need to be in a calorie surplus, meaning you are consuming more calories than you are burning. Make sure you are consuming enough calories and protein to support your muscle-building goals.

  3. Don't neglect strength training: Cardio is important for overall health, but strength training should be the primary focus of your workout routine if you want to build muscle. Make sure you are lifting heavy weights and challenging your muscles with a variety of exercises.

  4. Experiment and find what works for you: Everyone is different, and what works for one person may not work for another. Pay attention to how your body responds to different types and amounts of cardio, and make adjustments as needed.

By following these tips and finding the right balance of cardio and strength training for your body, you should be able to incorporate cardio into your routine without losing your gains.