If muscle gain is your objective, Long-Slow-Duration Cardio, or extended cardio, is your enemy. Most people think that sitting on a stationary bike, or running on a treadmill for 30-45 mins will shed body fat off of them. It will shed fat, but it will eat more bone and muscle. Ever noticed the difference between a marathon runner and a sprinter? Marathon runners have very little muscle while sprinters have a lot.
Here are some facts about LSD Cardio…

– Before tapping into body fat stores you must first burn the glycogen (stored sugar/energy) from your muscles. This takes at least 30 minutes when exercising at a steady pace.

– LSD Cardio puts a lot of stress on the body. This will make you release the stress hormone cortisol, which triggers fat storage in the body.

– LSD Cardio builds slow-twitch muscle fibers. These are muscle fibers that are used for endurance. Fast-twitch fibers build bigger muscles and are used for explosive movements.

– High cortisol levels are extremely catabolic and will cause you eat away muscle and bone for energy. – Less muscle means slowed metabolism resulting in higher body fat storage.

Stick to explosive movements when performing cardio. Sprinting for 20-30 seconds followed by a rest period for half of your sprint time is optimum. Eight rounds of that is your goal. To build up to that, try using a rest time that is equal to your sprint time. This can be done with any cardio exercise, squats, dead lifts, cleans, boxing drills – anything! Be creative!