Diet Tips: Does Cardio Kill Your Muscle Gain?


Hey, what’s up, John Sonmez from simpleprogrammer.com. I’ve got another fitness video for you today. If you are interested in fitness, that’s
cool. Check out my playlist on fitness videos. If you’re not interested in fitness and
diet and nutrition, you should be, check out my video on why you should be fit. It’s sort of an embarrassing video. I wasn’t very fit in that video compared
to now, but anyway. I thought I would answer the age old question
which will stir so much debate. Oh gosh! There are so many opinions on this, so much
wrong opinions on this. To be honest with you, I didn’t know the
answer to this until I—what do I always tell you? Go and figure it out yourself. That’s what I did. The question is: Does cardio kill gains? If you’re lifting weight, you’re trying
to gain some muscle or you’re trying to not lose your gains, does cardio kill it? If you do cardio, or too much cardio will
you look like an emaciated marathon runner or can you be a bodybuilder? Can you be fit? Can you have muscle and do cardio? Now, I want to point to a video. Let me see. I’m going to give a shout out to this dude
because he is awesome. I just started watching some of his videos,
ran through a couple of his videos. His name is Mario—I believe it’s Tomic,
Tomic probably, Mario Tomic. You can check out his channel. I’m going to give him a shout out here. Hey Mario, I’m liking your stuff. He did a video recently on does cardio kill
your gains and I thought I would do my own version of this since I sort of—I mostly
agree with him, but I don’t think that—I mean he gave some really good advice, but
I don’t think that he’s really taken it to the extreme that I have. Not very many people have, so I’m going
to give you the low down from personal real experience. Now, your results and your mileage may vary
and may depend on your exercise program, your diet program and things like that but what
I’m going to present to you today is that cardio does not absolutely kill gain. A large amount of cardio will not kill gains
in all situations. Maybe there are situations where it will,
but I’m saying that you cannot say that absolutely, yes, if you run X number of miles
or do Steady-State cardio for a long time you’re going to lose muscle. Now, I got back from China, I guess it’s
been—what is it? Like a week and a half, it hasn’t even been
2 weeks yet. Thursdays it will be 2 weeks, like in a few
days. I told you if you’ve been watching I got
a little bit fat in China. I ate the stuffed buns. I didn’t lift and run. I was really in tiptop shape right before
then. I don’t know if I already pointed to a picture
or not, but you can see my picture I’ve taken in Vegas and you can see that I’ll
put the picture right here. Anyway, I’m getting back to that. I did the video talking about why I’m growing
this beard. You can find out about that. Essentially I’m really close. I got there real quick. I don’t know why I’m giving you this update. It’s just to build the suspense about the
cardio and the gains but I’m back on the program. I am putting on a diet and fitness program. I keep on saying this, but I’m testing this,
I want to make sure that this is solid before I put this out and it’s really hard. I just made an alteration to it, actually. I’ll be talking about that. I’ve added HMB to my stack here and I’m
experimenting with that and we’ll see. I’ve changed some things around. My general protocol and at that—the reason
why I showed you that picture from Vegas was at the time I took that picture I was running
40 miles a week, yes. Yes, you heard me right and I’m not making
this up, 40 miles a week for the past—I think it was 6 weeks at that time. That’s marathon training distance, folks. 40 miles a week is probably more than most
people train for a marathon if they’re running their first marathon. It’s a lot of mileage. I was running 10 miles 4 times a week and
I was doing that fasted, so no food. Because I do 1 meal a day, I only eat 1 meal
a day. I was doing some other tricks with some carb
cycling and stuff which I’m not going to get into the details right now because I want
to address this issue of does cardio kill your gains. Well, if you look at that picture, I’ll
put the picture up here again because I like to put pictures of myself. Anyway, if you look at that picture which
I’m almost back to that, but I was more cut in that picture obviously, it’s pretty
clear that I have not lost my muscle, right? I look at my weight and I look at my strength
and I didn’t really—6 weeks I didn’t waste away running 40 miles a week for 6 weeks
eating at a calorie deficit, mind you, right? We’re not even talking about a calorie surplus,
eating a pretty extreme calorie deficit, eating 1 meal a day. Not taking—not on any gear, not on any juice,
not taking anything illegal. So at least in my case that proves pretty
much beyond a shadow of a doubt that cardio does not kill your gains. I was not losing—in fact, when I look at
my scale, I track my weight, my body fat percentage every single day using a Withings scale which—I’ll
put the link here. You can check out that Withings scale if you’re
interested in the scale and there will probably a link below in this video. Anyway, I tracked that and I actually gained
muscle during this time, if you can believe it, even on a calorie deficit. I lost fat and gained muscle at the same time. It seems hard to believe. That’s the beauty of the program I’m putting
together. I think I’m doing something that no one
has really put together this combination before. A lot of people say that but honestly I’m
seeing ridiculous results. I’ve been doing this for 20 years and I’ve
never gotten results like this before. Anyway, point being you don’t have to worry
about adding cardio in. I believe that there is a way that you could
do cardio that would kill your gains and that is if you are extreme calorie deficit and
you’re not refeeding after the workout. The key here, right, and again, I don’t
want to go into too much details but this is what I’m doing at least that is preserving
muscle mass while I’m doing this. The big thing is that on the days that I lift,
I’m fasting until I lift, I’m doing low carb on the days that I’m running. I’m fasting until the run, but after that,
right after I lift I am replenishing with carbohydrates. I’m replenishing glycogen stores. I’m using that insulin sensitivity that
I have at that moment to supercharge, super store glycogen in my muscles and to build
that up. I believe that’s part of the reason why. Basically, what it comes down to this is that
at any given time, this is how you gain muscle or you lose muscle is basically you have 2
processes going on with muscles in your body. They’re being broken down and they’re
being built up. Protein degradation, protein is being—your
muscle tissue is being broken down when you work out, when you don’t have enough calories
and protein synthesis is happening. It’s the protein synthesis in your body,
if it’s creating more protein, it’s creating more muscle faster than it’s breaking it
down you net positive muscle, positive growth. If your protein synthesis is less than your
degradation, how much your body is breaking down—there’s probably a better word than
degradation. I can’t think of it now. But, anyway, then you lose muscle. So you can do the cardio, you can be burning
calories. Part of the reason why I’m running—when
I’m running my 10-mile runs while I’m running in a fasted state is because I want
my body—this is also why I’m not doing HIIT at that time. Everyone says, “Well, why don’t you do
HIIT? That’s better for burning fat.” I’ll give you 2 quick reasons. One, you can’t do HIIT 4 times a week. It’s not going to match the calorie burnt
of running for 2 hours 4 times a week approximately, right? You’ll just be dead. You can’t do HIIT 4 times a week and lift
3 times a week. You’re going to be toast. It’s just not going to happen, not for the
duration that you want. Two, I want to be—when I’m doing cardio,
I want my body to be using fat for fuel, not glycogen at this point. it’s going to use glycogen, it’s true,
but I want it to be using fat so that’s why I’m fasting before I run is because
at that point I’m already—liver glycogen is completely gone at that point. There’s still muscle glycogen but my body
is going to be pulling a lot of the calories it needs to run for 2 hours, to run for 10
miles because I’m slow, from fat. That is going to help preserve muscle in that
case. I do think that if I didn’t do that there
would be a much more higher chance of muscle catabolism in that case. Now, I’ve added HMB to my stack because
HMB is a muscle preserving compound. I hadn’t been using that before that’s
why I didn’t mention it here. I’m testing that to see if I can—my goal
is to reduce the protein breakdown. The synthesis should be about protein synthesis. I’m giving you a lot of information here. Honestly, I was worried when I first started
doing running. I remember I had some Get Up and Code episodes,
when I first started running I was running 5K 3 times a week. I was worried that if I ran 10K that if I
up my mileage that I would start burning muscle. It’s just not true. I’m running so much more than that. If you think about it, I was running 9 miles
a week before and I was working to up it to essentially 18 miles a week and now I’m
running on the deficit and I’m not losing muscle. Everyday when I go out to the gym and I lift
weights I’m not losing strength, I’m not losing size. I think it’s pretty ridiculous. I can’t imagine someone doing more extreme
cardio than I am that’s doing weightlifting that’s trying to build. Maybe if you’re running 60 or 80 miles a
week, that seems insane to me, maybe then you would be more in danger of losing muscle
but certainly within any reasonable amount. What does this mean to you? If you want to lose some extra weight—you
could pretty much do as much cardio as you want. Don’t worry about it because I’m literally
doing 2, 4, 6, 8 hours of cardio a week. If you did cardio an hour a day trying to
cut, you’re going to be fine. There should be no problem. Again, maybe your mileage will vary and be
different and there are different conditions. I’m willing to grant that but I’m just
saying in general people have lots of theories on does cardio kill your gains or not and
they don’t have any evidence. They site studies. They do all this stuff but they haven’t
actually busted their ass and ran 40 miles a week for an extended duration of time and
lifted weights and see does it actually happen. I’ve done that. That’s why I’m telling you this and it
didn’t happen. I’m doing 40-mile weeks now. I’m still lifting. If you see me—I mean I do—here’s the
beautiful thing about this. I’ve been doing YouTube videos for 3 years
now and I do 2 YouTube videos a day for the past 6 months or so. Go look at my videos and check, see and you
can look at Strava, my Strava account and see that I’m running 40 miles a week and
you can say, “Well, did John waste away? Was he really bigger and then he started running
40 miles a week?” It’s all documented here so I can’t make
this shit up. Anyway, if you’re still on the fence, you’re
still, “Cardio kills my gain” you just might be lazy. You just might not like to run. Just admit it. Just say, “Hey, John, I’m a lazy asset. I don’t like to run.” I didn’t like to run. I do now, but yeah. By the way, if you’d like to check out a
video of me running in San Diego and my running route you can check that out and yeah, go
ahead and start the flame words below about cardio killing your gains, but if you don’t
test it—that’s the other thing. I’ll wrap this up here. Man, I’m doing long videos lately, but I’ll
wrap this up saying this, go and test it. if you’re not sure, go and test it and see. Take some adequate measurements. Test it for at least 3 or 4 weeks and chart
your progress and see. See if the cardio is killing your gains or
not. If it is, if you’re like, “I need to roll
around in a wheelchair all day or one of those—what are those? Those hoverboard things because if I run at
all all of a sudden my muscles just disappear.” Then fine, then fine, then that’s for you
but as far as my experience it doesn’t kill your gain. I wouldn’t worry about it. Anyway, if you have a question for me, a fitness
question, go ahead email me at [email protected] I’ll try to answer it and I’ll give you
some updates on what I’m doing and how I’m progressing here. If you like the channel, if you want more
programmer videos, life videos, fitness videos, subscribe and I will talk to you next time. Take care.

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