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Cardio: How Much Is Too Much?

I recently spoke to a friend who told me he was doing 45 minutes on the elliptical machine every night because he was trying to “get big.” While that will no doubt help him shed pounds and fat, it won’t help him build lean muscle.

So how much is too much when it comes to cardio? The answer is simple — it all depends on your personal fitness goals. If your goal is to strictly lose weight then 30-45 minutes of cardio is ideal. However, if you’re lifting regularly then you want to aim for 20 minutes of low intensity cardio after every workout.

Keep in mind, this is just a general rule. As I always say, different techniques will work for different people. You just have to find what works for you. Just remember that building muscle requires more calories, so if you’re doing longer cardio sessions you’re obviously burning more calories and that’s cutting into your muscle mass.

In the end it’s all about the look you wish to achieve. I would love to hear what works for you. What’s your cardio of choice and for how long? What intensity do you find works best for you? Share your thoughts.

690 comments

1 Sexy Organic Blog Carnival 12 | Athletic Alley { 05.31.10 at 12:27 pm }

[...] presents Cardio: How Much Is Too Much? posted at All Muscle Building, saying, “So how much is too much when it comes to cardio? The [...]

2 Bryan { 05.31.10 at 1:45 pm }

SO … say I want to lose 50 lbs. I don’t want added muscle, but rather a slim look (go from a solid XL to maybe M). What do I do oh wise one? What do you do when the fitness goal is to the opposite of where anyone else would expect you to go?

3 Total Mind and Body Fitness Blog Carnival 156 « Health Fitness Support { 05.31.10 at 3:48 pm }

[...] presents Cardio: How Much Is Too Much? posted at All Muscle Building, saying, "So how much is too much when it comes to cardio? The [...]

4 Pat { 05.31.10 at 10:57 pm }

Hey Bryan! For somebody who wants to strictly lose body fat, I would suggest doing cardio (running, elliptical, bike) for at least 30 minutes a day for at least five days per week. As your body adapts and you start seeing results you can increase to around 40-45 minutes six or seven days per week. Of course diet will be a huge part of the battle as well. I would suggest laying off carbs after lunch each day. If you stick with it I guarantee you will start seeing results after the first few weeks.

5 jeff@mass building { 06.11.10 at 8:55 am }

Hey, I have a medium sizes of body and I want to have muscles, what is the best cardio that is suited for me?

6 john milton { 07.13.10 at 8:47 am }

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i wants to lose my weight, what exercise i follow

7 Arm-Bar { 08.02.10 at 3:29 am }

I agree with you on this as I am a believer in fat cannot be converted to muscle.. in a sense. You need to outline your goals – you don’t want to end up being big and then say you want to loose weight and get toned. It is harder then.

I think high intensity circuit training is best. Not only are you lifting, pulling – doing isolated and resistance machine based exercise as well as traditional sit ups and upper body pull ups.. your also doing cardio and loosing fat.. you sweat loads too. That is what I have personally resorted to. I will do 20 min cardio warmup first always though.

After 15 mins of exercise – that is when you start to loose weight.

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9 Jason { 08.31.10 at 8:58 pm }

If looking to add muscle I suggest 15min of hard sprints. That will help keep the muscle but burn the fat.

If looking to drop weight I also like the sprints but I would ad in some other cardio too.

For both the main thing is diet. You will not out train a bad diet.

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11 Sam The Rep Man { 09.23.10 at 11:32 am }

Ha ha – the dreaded Cardio. Bane of many an avid Bodybuilders weekly routine. Your post is cool, but i gotta say my best Cardio comes from HIT training for 20-25 mins max. Like you said tho…Everybody is different I guess.

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13 Muscle Building Secrets { 10.16.10 at 1:15 pm }

Hey good post. The amount of cardio depends on individuals, their body type, and lifestyle. I myself never did cardio in the gym. My goal being to gain weight, and being a skinny guy by nature, i figure there’s no point for it. While I don’t do cardio in the gym, I walk to and from class, play sports, ride my bike…so that makes up for it!

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15 James L. { 11.10.10 at 12:21 am }

I do intense lifting 3 days a week and am currently doing 25 minutes on my elliptical machine on 3 of my off days from lifting. I used to do 35 minutes of cardio and was having trouble putting on mass. So far the shorter cardio sessions, along with my 3 intense training sessions every week, are working to help me maintain my low body fat percentage while I am building muscle mass. Cardio should never be used for building muscle – that’s what weight training is for!! Intense workouts with the right nutrition plan and 20 minutes of low intensity cardio a few times a week is good advice for anyone looking to build muscle and burn fat.

16 Farouk { 11.22.10 at 8:50 am }

i agree, it depends upon the body type

17 IntensePhysique { 12.07.10 at 3:15 pm }

Cardio after your workout will definitely shed the fat!

Nutrition is very important, for everyone trying to lose, make sure you are in a calorie deficit!

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19 How To Gain Muscle Fast { 04.09.11 at 5:57 am }

Yep too much cardio can be detrimental when trying to gain weight. However when trying to lose weight, cardio can be the best option. I usually hit the treadmill for 30-45 min a day when wanting to shed fat and then 3 times a week to maintain myself.

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I’m a fan of doing resistance training cardio. Go with lighter weights and just do a continuous workout with little to no rest.

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26 Edward Platz { 06.14.11 at 7:58 am }

Don’t do excessive cardio, do moderate cardio instead.
And do it along with strength training and a balanced diet. You’ll turn your body into a “sizzling” fat burning machine!
Excessive cardio will strip off your muscles and is definitely not the most efficient method for you to lose body fat!
Once you start stripping off muscle mass, your body becomes less efficient in burning body fat.Muscle is metabolically active, meaning it stimulates your metabolism, hence you burn body fat.
For each pound of muscle you put on your body, you’ll burn up to 50 additional calories per day. If you strip off muscle mass, all you do is counter-acting your effort to burn body fat!

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I agree with this rule. Everything depends on your training program. Cardio is the most effective way to lose weight. This can be done by women and men who wants to take off extra pounds. The cardio should be controlled if you are trying to be bulky. Your body needs the extra energy, particularly the calories so the muscles will heal or recover properly.

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A good amount of cardio can help you lose weight and if you want to build some muscles, then do not do any intensive cardio. It all depends on your goals. The post is right because a particular workout may work for you but not to others. So, it is a quest of finding the best program suitable for your body.

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Cardio is a must for an training. Try to include 45-1hr, 3 times a week and it will change your life for sure.

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While trying to gain weight i wouldn’t recommend any cardio at all, youll be doing enough cardio when you want to lower your body fat.

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