The metabolic rate slows down, while your resting heart rate becomes unusually low. If you start overloading the body with exercise, whether it be too much of just cardio or too much of a combination of cardio and resistance training, you get a rise of the hormone cortisol which causes you to hold onto fat as a defense mechanism and this fat is usually stored in your belly. If you can do 90 minutes of cardio daily, then you are not doing it efficiently. Is this good for fat loss or should I be eating more to avoid muscle loss? Strength training was intimidating at first (too much too learn at first, gym area flooded with guys..), it seemed too hard to start with. If you experience any of these symptoms, it could be signs that you are doing too much cardio. It helps to keep things interesting if you're not just plodding through an hour every day. Click to share on Reddit (Opens in new window) ... You need cardio. I guess eating more would make sense. There are several schools of thought on the best way to do this but the end result should be the same, a lean muscular physique. Of course you can do too much cardio, especially if you lift weight 4-5 times on top of that. when you do cardio for a long time your muscle fuels itself and breaks down for the cardio sessions. So for example, a 200 lb male performing moderate-intensity cardio would burn an additional 90 kcal in 10 minutes (0.45 x 200) over and above what they burn doing normal, day-to-day light activity for the same time period. Hi, so okay. If you purely want to lose weight/fat the amount of cardio you do seems good. Click to share on Reddit (Opens in new window) ... You need cardio. Of course you can do too much cardio, especially if you lift weight 4-5 times on top of that. If you're trying to lose fat and gain muscle.. Any amount of cardio is too much.. Because it's useless for fat metabolization. Tweet. This is an important question to answer because it’s putting the muscles in catabolic conditions from the outset. So it depends on your current goal. I'm currently trying to lose my fat and eating a deficit of calories, I do weights 4 times a week followed by 10-20 steady paced jogging and then a 1 min sprint at the end. Cardio uses large muscle groups, such as your legs or upper body, requires respiration or controlled breathing, and increases your heart rate for a set amount of time. As I'm actually seeing my weightloss for the first time in ever. Whatever works for you though. This only happens to a significant extent for extreme endurance activities, like ultra-marathons. But yes, adjust your diet accordingly. Aerobic exercise can help decrease the risk of heart attack, stroke, and myriad other health issues. 0 Shares. Share. If you just want to be a better, butter burner 2hrs - 3hrs a week is fine. The brofessor said cardio steals your gains. Now that i am running again, i find myself pushing myself really hard.when i get on the treadmill, i do 10 min at 5% incline then 10 min at 8-9% incline then back and forth for about 45-50 min. I just picked up running and am up to about 30 mpw. The people on either extreme end—too much exercise or too little—suffer consequences. Track has me at 68 mile weeks consistently with 4-5 days in the weight room. Just something that adds some intervals, some aerobic endurance, some long rides. @OP: I'd recommend to run about 20-30 minutes after every weight lifting workout. As a woman there is so much information out there on how cardio is the solution for fat loss and I hate it sooo much. [2,3] The takeaway here is that there seems to be a "Goldilocks" blend of cardio and resistance training. The people on either extreme end—too much exercise or too little—suffer consequences. Should I eat more or cut back on the cardio? Cardio type, height, weight, and other variables affect these values, but these are decent values to use for estimation purposes. But you also lift and I take that as you are building muscles. You can do a mix of strength training and interval-based cardio. Of course you won't die from doing 30 minutes one day and 90 the next, but it makes more sense to run more equal times with +/-5 minutes or so. If you want to do cardio, do it. Track has me at 68 mile weeks consistently with 4-5 days in the weight room. The anaerobic energy system is what is stressed during weight training. That's because lifting + cardio is a great combination for weight loss. Email. Add cardio into your strength routine by doing sprints after your warmup before you hit the weights. I'm thinking of modifying my track workout to add more miles. Over time, it gets harder and harder to lose fat. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. If you are, you're doing too much cardio.