Studies have shown that resistance training coupled with 2-3 days of cardio can lead to greater gains than strength training alone. [2,3] The takeaway here is that there seems to be a "Goldilocks" blend of cardio and resistance training. It is quite possible when going beyond a four-week high volume amount of cardio and low intake of calories to actually GAIN weight because we then run into a stress response by the body.. Cortisol gets released after all exercise and if hormone balance from foods and activity levels are not in check, then long term effects can be the body’s “starvation” response. *So, what are these systems, what do they do, and how do you train them? Too much cardio can interfere with muscle growth—but so can too … References: [1.] In general, overtraining with cardio, as with any form of exercise, can cause excessive stress on the body, muscles and tissues. One of the most common mistakes is doing cardio at the wrong time. “To gain muscle with cardio, you need to stress proficiency in your anaerobic and aerobic systems,” he adds. It can be tempting to double up on cardio to help a client see results faster, but too much cardio can lead to less than favorable outcomes. Performing “cardio” too frequently, too intensely, or for too long can certainly prevent you from gaining muscle from your strength training workouts. Keep reading. But wait, there’s more. Also, the right kind of cardio—high intensity cardio—can be more friendly to you if your goal is to have more muscle mass. Too much cardio does this especially if you’re doing the same workout all the time. The benefits of cardio surpass the well-known health benefits, and include not only fat loss, but also short-term relief from muscle soreness. If you’re unable to exercise due to injury, you’re going to gain back the weight you’ve lost and you’ll be back at square one. When I mean exercising too much, I’m talking at least once a day and for a duration of an hour at minimum doing mostly cardio related activities. Although weight loss occurs when you reduce your calorie intake and burn more calories, creating too large of a deficit can actually backfire. Your weight loss stalls, you burn muscle rather than fat and you end up a few pounds heavier. Too much cardio also places oxidative and … (4) Elevates Disease Risks. However, there are three common gain-killing cardio mistakes that you need to avoid: Mistake #1: Doing Cardio At The Wrong Time . That’s right, that boring cardio you hate doing despite the lies you tell others about your “runner’s high” is actually keeping you from losing weight, the exact opposite of what the entire point is for those trying to trim down. Cardiovascular benefits of exercise. Cardio increases your metabolism more, spiking hunger levels, but weight training offers a strong way to counteract that, says Armul. 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