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Best Cardio for Fat Loss and Muscle Gains


woman running on treadmill with hat

Resistance training is crucial for fat loss however it isn’t the only variable to consider when it comes to optimizing your results. At Ocean Pacific Gym, we understand the power of BOTH weight training and cardio for optimal longevity goals.   

 

There have been myths that cardio leads to muscle loss however it is more the TYPE and QUALITY of cardio you do that makes all the difference. Yes, running for hours a day can lead to muscle loss but strategic and intentional cardio worked into your strength training routine is a crucial part of a well-rounded muscle-building longevity routine.

 

Cardio does more than burn calories, it can help build muscle by improving metabolism, improve your overall energy, increase blood flow, and activate both slow and fast-twitch muscle fibers leading to muscle hypertrophy.

 

Let’s talk about the different types of cardio:

High-Intensity Interval Training (HIIT)

HIIT consists of short bursts of intense activity followed by short periods of rest. The goal is to get your heart rate up quickly for a short amount of time followed by a short recovery period, repeated for a set amount of rounds.

 

Examples of HIIT training include, Tabata Training (20 seconds on, 10 seconds off repeated 8x) or a series of hard/light intervals such as 30 seconds max-effort with 30 seconds low effort for 10-15 minutes.

HIIT cardio is extremely effective for activating fast-twitch muscle fibers and boosting metabolism throughout the day, which boosts body fat. This type of cardio has been known to build strength and muscle in the legs while also improving aerobic capacity and heart health.  At Ocean Pacific Gym, we emphasize the efficiency of HIIT in maximizing fat loss while promoting muscle retention. Want to try a fun way to get in your HIIT cardio? Consider one of our HIIT classes offered FREE to members. (https://www.oceanpacificgym.com/classes)

Low-Intensity Steady State Cardio (LISS)

Low-Intensity Steady State Cardio (LISS) LISS, a staple for many muscle-builders, involves sustained, lower-intensity activity over a longer amount of time. The goal is to maximize fat utilization by using body fat as the body’s fuel source.


Examples of LISS training include 35-45 minutes at a moderate pace on an incline treadmill or stepmill, keeping your heart rate around 50-65% of your max whereas with HIIT it is around 80-85% Max HR.

 

To calculate your Max Heart Rate, subtract your age from 220 then multiply that number by target heartrate to get your target LISS or HIIT heart rate range.

 

At the Ocean Pacific Gym we believe in a combination of both LISS and HIIT as the most effective cardio to promote fat loss and muscle gains. You may start with 1-2 HIIT and 2-3 LISS sessions per week and adjust sessions based on your goals and how you are feeling.

Gina Aliotti, former IFBB Figure Champion and Ocean Pacific-sponsored athlete, suggests the following as a starting cardio split that includes both LISS and HIIT.

 

Example Starter Cardio Split:

2 Days 35 minutes LISS on machine of your choice (incline treadmill or stepmill)

1 Day 10 minutes steady state warm up with 2 rounds of tabata (20 seconds on, 10 seconds off 8x 2 minute recovery and repeat) Cool down and done.

1 Day 20 minutes steady state with 8 rounds of 30 seconds all out followed by 30 seconds recovery

 

Common Mistakes to Avoid with Cardio for Muscle Growth

More is not always better. Avoid overtraining by keeping a good balance when it comes to training volume. Too much can lead to muscle loss and potential burnout.

Doing ONLY one form of cardio (HIIT or LISS). BOTH types of cardio are effective for different purposes. In order to maximize cardiovascular health while also stimulating muscle growth, both types are essential.

Focusing on Cardio solely for weight loss and muscle gains is key.

Absolutely not! Cardio is a complement to your strength training program however, cardio should never take precedence over weight training. At Ocean Pacific Gym, we believe BOTH strength training and cardio are key elements in achieving your next-level results.

When it comes to the best cardio for fat loss and muscle gains, at Ocean Pacific Gym, we emphasize the combination of both HIIT and LISS workouts, as together they offer a balanced and comprehensive approach to achieving your goals.

According to the National Library of Medicine*, “While resistance-based training is considered the 'gold standard' for promoting muscle hypertrophy, other modes of exercise may be able to promote gains in muscle mass. High-intensity interval training (HIIT) comprises short bouts of exercise at or above the power output/speed that elicits individual maximal aerobic capacity, placing high tensile stress on skeletal muscle, and somewhat resembling the demands of resistance exercise.”

Come in to Ocean Pacific Gym, the best gym in San Diego, and check out our incredible cardio room that provides machine options to make your cardio journey more enjoyable with an atmosphere that keeps you motivated and inspired to keep digging deep throughout your wellness journey.

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