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How to do cardio without loosing muscle?

Flay

New member
My best friend needs to loose some weight and I kinda want my abs to look a little more ripped so we'll be cycling almost everyday for a couple months, about 2 hours each day.
I've heard that cardio makes you loose muscle and I don't really want to loose any! just fat if possible..
How can I do that? between the little abdominal fat I have and muscle I'd rather keep muscle.


And BTW should I quit leg exercises all together except perhaps for hamstring curls?
 
Two hours of cardio each day is quite a bit. Perhaps if you cut it back to one hour and tightened up your diet, you'd see equal fat-loss with minimal loss in muscle.

If you are worried about muscle loss you could consume some BCAAs pre and intra-workout to help stave off muscle catabolism (aka muscle loss).

Alternatively, you could try a combination of HIIT and regular cardio. Like, 15 min of intervals and 45 min of rgular cardio. As you get better at intervals, you can eventually up the ante to 30 min intervals, 30 min regular cardio. This, imo, would be pretty brutal.
 
I definitely wouldn't quit leg training. Best bet is to take some BCAA's before, during, and after cycling, but it's still going to be pretty damn impossible to do 2 hours of cycling a day and not lose mass. Sorry. I can understand wanting to bike with your friend, but there are better ways to lose abdominal fat...
 
Thanks for the advice guys. I'm gonna try to stop somewhere every 35minutes or so and try to reduce the cycling time to not much more than an hour and take bcaas or eat something in between..
BTW what's the best way to reduce abdominal fat then?
 
You could try HIIT (High Intensity Interval Training) instead of the longer distances, or medium to moderate fasted cardio in the morning.
 
Flay said:
BTW what's the best way to reduce abdominal fat then?
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Diet is number one; pretty much the only way, imo. Clean up your diet and then possibly add some supps.

You could try an anti-cortisol supp. A lot of folks including myself, have noticed belly fat reduction while taking one. Probably would help with staving off muscle loss too.
 
Yeah, what they said. Diet, diet, diet. Moderately low carbs, fasted cardio (with BCAA's), HIIT, and maybe some Napalm/clen. ;)
 
Ok. I'll buy the supp and definitely try HIIT. My diet is already kinda clean but there's room for improvement. Thx again.
 
I thought muscle loss from HIIT and long distance running is pretty much the same, always thought that long distance helped cut fat but HIIT works for performance/athletics.?
 
Sprint(HIIT)...distances of no longer than 400 m at a time. Running and diet are best ways to lose abdominal fat period. Distance training will give you the long lean look and kill muscle mass while sprinting will keep, if not increase, muscle mass and strength. Just look at the bodytypes of cyclists/distance runners vs. sprinters/football players. If I were you, I'd take your friend to the track with you instead of long bike rides.
 
shaddow said:
Yeah, what they said. Diet, diet, diet. Moderately low carbs, fasted cardio (with BCAA's), HIIT, and maybe some Napalm/clen. ;)
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Does that Napalm stuff really work? The stuff you can ger off bodybuilding.com and places of the like? i dont quite see how rubbing stuff on your skin can help u loose fat.
 
RattRatner said:
Does that Napalm stuff really work? The stuff you can ger off bodybuilding.com and places of the like? i dont quite see how rubbing stuff on your skin can help u loose fat.
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YES! I swear by it. Check Avant's forum, I have a thread in there with pics. And, for the record, this is where you want to pick it up:

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I can second the napalm on the above.

I had a stubborn fat located on my chest and napalm took care of it extremelly well. Very fascinating because even though I was on a diet as well, my abs had nowhere near the fat loss that the chest had.

Good stuff :head:
 
I started on Napalm 3 weeks ago and love it. I used it for stubborn fat on my chest.


As for the cardio situation...I say intervals are the king of losing fat quickly. Personally, I do low intensity (60-70% MHR) cardio for 60 minutes every morning but that is because intervals were impacting my leg days and I didn't like that.
 
They say "Stop if side effects become apparent" what kind of side effects are they talking about? and how much do you need? 3 bottles enough?
BTW We haven't been cycling that much lately but I still want to get better abs without working my ass off.. HIIT gets me tired a lot more than regular cardio, no comparison. My abs show fine tough so maybe napalm would do the rest.. I could tell my friend about it but he has a lot more fat and doesn't workout regularly, dunno if it would do much for him.
 
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