Does Cardio Kill Gains?

One of the most common concerns in fitness is whether doing too much cardio can interfere with muscle gain. The idea that cardio “kills gains” stems from the belief that cardio might cause muscle loss or limit muscle growth.

So, does cardio really burn muscle? The answer: Not necessarily. When structured correctly, cardio can actually complement a strength-training program.

With the Hint app’s Pro Workouts feature, available exclusively to Hint Pro and Hint Premium subscribers, you can track your cardio and strength training routines, monitor your calorie burn, and optimize your workouts for fat loss or muscle gain.

Let’s explore whether cardio affects muscle growth and how you can strike a balance to reach your fitness goals.

Does Cardio Burn Muscle?

The concern that cardio burns muscle arises when people do excessive amounts of cardio while not consuming enough calories or protein.

If you are in a caloric deficit and doing too much cardio, your body may start using muscle tissue for energy.

However, moderate cardio combined with proper nutrition can help with fat loss while preserving muscle mass.

How Much Cardio is Too Much?

There’s no one-size-fits-all answer to how much cardio is too much, as it depends on your goals.

However, for those focused on muscle gain, too much high-intensity cardio can interfere with recovery and muscle growth.

A good rule of thumb is to keep cardio sessions moderate in both duration and frequency. Aim for 2-3 cardio sessions per week if your primary goal is building muscle.

Does Cardio Build Muscle?

While cardio is excellent for improving cardiovascular health and burning calories, it does not directly contribute to muscle building. Strength training is key for muscle growth.

However, some forms of cardio, like HIIT (High-Intensity Interval Training), can help build endurance and contribute to a lean, muscular physique by improving your overall fitness.

Should I Do Cardio While Bulking?

Yes, you can absolutely do cardio while bulking, but the focus should be on low to moderate-intensity cardio.

The goal during a bulk is to consume more calories than you burn, and too much cardio can make it difficult to stay in a caloric surplus.

Limit cardio to 2-3 times a week and keep the sessions shorter to ensure you have enough energy for your strength workouts.

Cardio After Weights or Before?

If you’re aiming to build muscle, it’s generally better to do cardio after weights. Doing cardio before lifting can drain your energy, which may reduce the intensity and effectiveness of your weightlifting session.

After strength training, cardio can help burn additional calories without compromising muscle gains.

Cardio on Rest Days: Can You Do It?

Yes, you can do cardio on rest days as long as it's low to moderate intensity, like walking or light cycling. This can aid in recovery by increasing blood flow and keeping your metabolism elevated.

However, avoid high-intensity cardio on rest days to give your muscles adequate time to recover.

Do Bodybuilders Do Cardio?

Yes, many bodybuilders do cardio, especially during cutting phases to reduce body fat while preserving muscle mass.

During the bulking phases, bodybuilders may reduce cardio to avoid creating too large of a calorie deficit. In both phases, the key is balancing cardio and strength training while paying attention to nutrition.

Should You Do Cardio While Bulking?

Yes, but keep it moderate. The purpose of cardio while bulking is to maintain cardiovascular health without burning too many calories.

Low-intensity, steady-state cardio like walking or cycling can be incorporated without hindering muscle gain.

Is It Bad to Do Cardio Every Day?

For those focused on building muscle, doing intense cardio every day can lead to fatigue and reduce your ability to recover from strength workouts.

While daily light activity like walking is fine, intense cardio every day can interfere with muscle recovery and growth.

Can You Do Cardio on Rest Days?

Absolutely. Cardio on rest days can help keep your metabolism active and promote recovery by increasing blood circulation. Just be mindful of the intensity to avoid overtraining your muscles.

Does Cardio After Lifting Kill Gains?

No, cardio after lifting does not necessarily kill gains, especially if it's moderate-intensity cardio.

In fact, doing cardio after strength training can help you burn more fat. However, keep the duration of your cardio session reasonable (20-30 minutes) to avoid over-fatiguing your muscles.

Is Too Much Cardio Bad for Building Muscle?

Yes, too much cardio can hinder muscle building because it increases muscle fatigue and reduces the recovery time your body needs for growth.

If your goal is muscle gain, balance your cardio sessions with strength training and recovery to avoid interfering with your progress.

Is Cardio Bad for Building Muscle?

No, cardio is not bad for building muscle as long as it’s done in moderation. Cardio can help with fat loss, improve cardiovascular health, and even enhance endurance for weight training. The key is to avoid doing too much, as this can lead to muscle loss or interfere with recovery.

What Should People Interested in Weight Loss Do?

For those focused on weight loss, cardio is an important tool for burning calories and creating a calorie deficit. However, it’s essential to maintain muscle mass through strength training while losing fat.

How to Balance Cardio and Strength for Weight Loss

1. Use Cardio to Burn Calories: Incorporating activities like running, cycling, or swimming will help create the necessary calorie deficit. Aim for 3-5 cardio sessions per week.
2. Incorporate Strength Training: Lifting weights will help preserve muscle mass while you lose fat, which is essential for boosting metabolism.
3. Track Your Calorie Burn: Use the Hint app’s Pro Workouts feature to monitor your cardio and strength sessions and track calories burned.
4. Prioritize Nutrition: Create a calorie deficit through diet and exercise. The Hint app provides personalized diet plans to help you stay on track with your weight loss goals.

With Hint Pro or Hint Premium, you can set your calorie burn goals and use advanced nutrition tracking to support fat loss. Hint Premium users can also consult with dietitians to optimize their diet plans for effective fat loss.

What Should People Interested in Muscle Gain Do?

For users aiming for muscle gain, the priority should be on strength training while keeping cardio moderate to maintain cardiovascular health without hindering recovery.

How to Use Cardio While Gaining Muscle

1. Limit High-Intensity Cardio: Keep cardio sessions moderate and avoid excessive intensity to ensure you’re not burning too many calories.
2. Prioritize Strength Training: Lift weights 4-5 times per week and focus on progressive overload (increasing weights over time) for muscle growth.
3. Fuel Your Body: Eat in a caloric surplus to ensure you’re getting enough calories and protein to support muscle building. The Hint app provides personalized diet plans to ensure you’re eating enough for muscle gain.
4. Track Your Progress: Use the Pro Workouts feature to log your workouts and monitor progress toward your muscle gain goals.

With Hint Premium, you can access dietitian consultations to fine-tune your nutrition plan for optimal muscle growth.

Conclusion

The concern that cardio kills gains is largely a myth.

While excessive cardio can interfere with muscle gain, moderate amounts of cardio, when combined with strength training and proper nutrition, can complement your fitness goals.

For those focused on weight loss, cardio helps burn calories, while strength training preserves muscle mass. For those aiming for muscle gain, keep cardio moderate and prioritize recovery and nutrition.

The Hint app’s Pro Workouts feature allows you to track your cardio and strength training sessions, ensuring you stay on track with your fitness goals.

Whether you’re looking to lose fat or build muscle, Hint Pro and Hint Premium offer personalized tools to optimize your workout and nutrition strategies.