cardio when trying to build muscle

[balletgrrl]

Hello Cathe and everyone,

Okay, here is my question: I am really trying to build strength and add some muscle mass to my frame (esp upper body). I have heard that in order to do this, you should but back on cardio. Is this true? And if so, what does "cut back" mean? I am wondering about frequency (how many times per week) as well as duration (how many minutes per session).

Right now I have a knee injury and can only do low impact cardio like the elliptical machine and stuff. I figured this would be the perfect time to really add to my upper body and work on my core. Can anyone provide me with some suggestions?

Not to complicate the issue further, but I have also heard that you need to eat excess calories in order to add mass. Is this true? I thought any EXTRA calories would just turn into fat, not muscle... isn't that just how your body works? I am very confused. Pleases help!

Alison

 

[CathydsRNA]

Hi, I can't answer all of your question, only part. Building muscle mass requires energy and hence more calories. The increase in energy requirement comes from the fact that you are repairing and increasing muscle, through muscle cell division as well as the recruitment of satellite cells into development as muscle cells. I don't know what the extra caloric requirement is in your case but is probably only slightly more than what you normally require per day.Consumption over your daily need (including the extra calories needed for muscle repair and growth) will result in fat gains. Of course, as you gain more muscle you also increase your basal metabolism slightly (estimates of 15 -35 calores/lb of muscle at rest/per day).

 

[clareMc]

Alison:

You'll probably find people recommending three cardio sessions max per week to gain muscle and not have cardio workouts interfere with that. And certainly, if you are liffting heavy, you may find yourself extra tired, and therefore not want to do more than three sessions anyway. Others on these boards cut down to two sessions and others cut cardio altogether. But I can never do that becuause I need the sweat sesssions psychologically, and I think exercising the heart muscle is more important to my long term health and longevity than adding extra bulk to my skinny shoulders. Moderation in all things, balance.

Clare

 

[hippahips]

Hi Alison, you do need extra calories to add mass. When you're doing this, expect to gain some fat as well. When I did pure strength training for 2 months last year, I added 500 extra calories per day to my diet. I cut back on the cardio from 4-5 a week to 2-3. I was lifting as heavy as I could and needed more rest, so most weeks I could only do 1-2 cardio hourlong cardio sessions or NONE at all. I did see good results, and when the two months were up, I focused on circuit-type training for a month to get rid of the fat I gained around my waist. I also cut 500 calories per day at the time. Right now I just want to maintain what I have so I'm doing an equal amount of endurance work and strength training. I try to eat as cleanly as possible.

My knees also need rest these days so for the next few weeks I can only focus on my upper body and core region. I'm thinking of doing a S&H rotation (maybe for 2 weeks?) since this takes a lot of time and will occupy my body and brain, and keep me from feeling like I'm not working out enough. I can't do any cardio for the next few days, and I'd have to ease back into my cardio with simpler routines. Maybe I'll just walk around the neighborhood.

Hope this helps.

Pinky