Gain Muscle, Lose Fat


Endurance athletes worry that lifting will slow them down; lifters think cardio will make them skinny. But both workouts can coexist—with a few simple rules, says University of Tampa exercise physiologist Jacob Wilson PhD, author of a recent concurrent-training study.


Train in moderation

You’re more likely to overdo it running than cycling. Running uses eccentric-type contractions that may cause damage that can inhibit muscle-building.


Don’t choose competing exercises

Your cardio and strength routines should involve similar movements so the muscle memory of one won’t override the other.


Skip the long, low-key cardio

“Sprinting, which clearly makes you very lean, won’t interfere with strength training,” says Wilson. Why? Because it’s intense and brief, like lifting.


Your muscle-saving cardio plan

Short intervals (10 to 30 seconds) of high-intensity cycling or sprinting, for no longer than 20 minutes at a time (including rest intervals).



Image from Stockexchange


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