Most People are Wrong about Cardio and Muscle Loss

Most People are Wrong about Cardio and Muscle Loss

New To Keto But Want To Grow Your Knowledge?

More specifically, you want help with Most People are Wrong about Cardio and Muscle Loss?

myth busting time cardio is going to slow down your muscle gains and your strength aren’t totally wrong alright let’s break it down you are tuned into the Internet’s leading performance nutrition and fat loss channel new videos on Tuesday Friday and Sunday at 7 a.m. Pacific time and a bunch of other videos throughout the week as well also please make sure you hit that subscribe button and also make sure you hit that little Bell icon so you can turn on notifications this way you’re never gonna miss any of Aikido videos the fasting videos the high intensity interval training videos the workout tips you need now if you like good quality meat then you’re gonna want to check out butcher box after you watch this video so you have a special link down in the description that gets anyone that’s watching this video or anyone that’s a fan of mine a special discounted price on high-quality grass-fed grass-finished meat but also pasture-raised chicken and good quality wild-caught fish as well so it’s all down below in the description and guess what is cheaper than the grocery store so big thank you to them make sure you check them out but first let’s watch this video so people will consistently tell you that your gains or your muscle growth or your strength is all going to be hindered by the fact that you’re doing cardio not through at all in fact if you do both you can actually have improved results within both it’s simple physiology if you understand a little bit of the electron transport chain which we don’t have to go into a lot of detail about then you’ll know that actually improving your cardio improves your weight training and it all has to do with of course the mitochondria our mitochondria is what produces ATP okay ATP is what gives us energy more mitochondria or more powerful mitochondria equals more powerful or more ATP here’s what’s interesting the respiratory capacity of mitochondria is very very similar to the muscle power output capacity of mitochondria what that means is that if you have an increase in your mitochondria density because of cardio you’re gonna have just about an equal increase in the muscle output ability of the mitochondria mitochondria and ATP our mitochondria and ATP whether it’s ATP for cardio or ATP for weightlifting it’s all still ATP so if we improve our ATP production through one means it’s still going to translate into helping us out with another means so there was a study that was published in the Journal of applied physiology this one’s really interesting it took a look at five men and five women and it wanted to find that if over eight weeks if subjects did more cardio or did some endurance work would it overall improve their strength what would it do so what this study did is it had these test subjects go for 30 minutes a day at 85% of their vo2 max for two-thirds of a workout so basically for 20 minutes of a 30-minute worked out they had them push it to about 85% of their max so ultimately just a good old-fashioned cardio workout so for eight weeks now at the end of eight weeks here’s what they found there was a 14% increase in vo2 max a 33 percent increase in overall muscle power output and a 40% increase in mitochondrial density what does that mean well first off it means that they only had to improve their aerobic capacity or their vo2 max by 14% to elicit a 33 percent increase in muscle power output so you actually get more muscle power output more muscle power benefit from just a little bit of cardio improvement that’s powerful stuff but the big one here is a 40% increase in mitochondrial density that is essentially 40% more power from the mitochondria that was generated from doing more cardio don’t skip your cardio ladies and gentlemen now let’s move into the next thing okay this is all about recovery and actually building muscle because you might be saying okay sure that increases some power and that looks great on paper but what about actually building some muscle and putting this into a true effect well there’s another study it takes a look at that also published in the Journal of applied physiology and this study wanted to take a look at combining resistance exercise resistance training alongside aerobic exercise to see if there was more muscle hypertrophy well this study took a look at 10 subjects between the ages of 25 and 30 and it had them do unilateral leg extensions okay so what it did is it had them take one leg and do knee extensions leg extensions right have them do four sets of seven reps at 85 for another one rep max so basically just and weight training regime for sets of seven reps okay then with the other leg they had them do the same weight training but had them do some cardio for 45 minutes here’s what was really interesting they found at the end of this study that there was a 17% increase in muscle size muscle mass on the side that actually had the cardio involved versus a 9% increase in the side without cardio literally almost twice as much muscle hypertrophy pretty crazy now if you’re doing that with one leg and the other I’d hate to be in that study where I have one bigger leg than the other but I guess that’s not the problem right here the reality is this happened because there was more capillary density the capillaries that deliver the blood within the muscle were more powerful they had the ability to deliver more blood to different areas of the muscle triggering more recovery more nutrient delivery more of getting what needs to get to the muscle in a quick amount of time protein synthesis became more powerful because the blood was able to get to other areas the muscle people were able to grow their quads in ways they haven’t been able to grow their quads before because nutrients were able to get to new places cardio improves your weight training so do not skip your cardio it’s not gonna hurt your gains I rest my case that’s all I have for today I’ll see you in the next video

This Post Was All About Most People are Wrong about Cardio and Muscle Loss.
Most People are Wrong about Cardio and Muscle Loss

Here’s The Video Description From YouTube

Click Here to Subscribe:
Get Grass-Finished Meat Delivered to your Doorstep with Butcher Box:

My Website:

Cardio Exercise: HIIT vs. LISS- Which Form is Most Effective:

7 Cardio Mistakes That Slow Weight Loss:

High Intensity Interval Training Tips | Top 3 HIIT Cardio Mistakes:

Most People are Wrong about Cardio and Muscle Loss – Thomas DeLauer

Myth-busting time. Cardio is going to slow down your muscle gains and your strength. Burnt, totally wrong. So people will consistently tell you that your gains or your muscle growth or your strength is all going to be hindered by the fact that you’re doing cardio. Not true at all.

In fact, if you do both, you can actually have improved results within both. It’s simple physiology, if you understand a little bit of the electron transport chain, which we don’t have to go into a lot of detail about, then you’ll know that actually improving your cardio improves your weight training. And it all has to do with, of course, the mitochondria.

Mitochondria and ATP are mitochondria and ATP. Whether it’s ATP for cardio or ATP for weight lifting, it’s all still ATP. So if we improve our ATP production through one means, it’s still going to translate into helping us out with another means.

So there is a study that was published the the Journal of Applied Physiology. This one’s really interesting, it took a look at five men and five women. And it wanted to find that, if over eight weeks, if subjects did more cardio or did some endurance work, would it overall improve their strength? What would it do? So what this study did is it had these test subjects go for 30 minutes a day at 85% of their V02 max for two-thirds of a workout.

Well, there’s another study that takes a look at that, also published in the Journal of Applied Physiology, and this study wanted to take a look at combining resistance exercise, resistance training, alongside aerobic exercise to see if there was more muscle hypertrophy. Well, this study took a look at 10 subjects between the ages of 25 and 30, and it had them do unilateral leg extensions.

So what it did is it had them take one leg and do knee extensions, leg extensions, right? Had them do 4 sets of 7 reps at 85% of their one-rep max. So, basically just standard weight training regime. Four sets of seven reps.

Then with the other leg, they had them do the same weight training, but had them do some cardio for 45 minutes. Here’s what was really interesting, they found at the end of this study that there was a 17% increase in muscle size. Muscle mass on the side that actually had the cardio involved, versus a 9% increase in the side without cardio.

Literally almost twice as much muscle hypertrophy. Pretty crazy. Now, if you’re doing that with one leg and the other, I’d hate to be in that study where I have one leg bigger than the other, but I guess that’s not the problem right here. The reality is, this happened because there was more capillary density.

The capillaries that deliver the blood within the muscle were more powerful. They had the ability to deliver more blood to different areas in the muscle, triggering more recovery, more nutrient delivery, more of getting what needs to get to the muscle in a quick amount of time.

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4771151/
/

Thanks For Joining Us