Cardio Selection & Methods to prevent Lower Body Atrophy during a Cutting Phase! Vigorous Training

Summary

In this fitness-focused video, Coach Steve discusses strategies for effective cardio to prevent muscle atrophy during a cutting phase. He emphasizes the importance of cardio for fat loss and cardiovascular health, suggesting the best times for cardio and recommending equipment like the treadmill and elliptical for leg preservation. Steve also touches on the use of fat burners and lipolytic agents to aid in the fat loss process without compromising muscle mass.

Takeaways

• 🏋️ Cardio exercises can lead to muscle atrophy, especially when performed for extended periods or at high intensities while trying to get lean.
• 🕗 The best times to perform cardio for fat loss are before bed, fasted upon waking, and immediately post-workout, as these times are most beneficial for metabolism and fat burning.
• 🚴 If you have strong legs, you can choose any cardio equipment, but if legs are a weak point, you need to be selective to preserve muscle mass during a cutting phase.
• 🏃 Treadmills can be adjusted for incline to target different leg muscles, with a sweet spot between 3% to 6% incline for preserving leg muscles.
• 🏊 Swimming is a full-body cardio exercise that can be beneficial for preserving muscle mass, especially if access to a pool is convenient.
• 🤸‍♂️ Elliptical machines are recommended for those looking to preserve leg muscles during a cutting phase, as they provide a full-body workout with less impact.
• 💊 The use of fat burners and lipolytic agents can be strategically timed during a cutting phase to maximize fat loss while minimizing muscle atrophy.
• 🔄 Taking breaks from cardio and using metabolic rate enhancers like clenbuterol and ephedrine can help maintain metabolic rate during recovery periods.
• 🧬 Engaging in endurance sports during younger years may create an epigenetic effect that influences muscle development in bodybuilding later in life.
• 🧘‍♂️ Strategies to prevent muscle atrophy during cardio include using BCAAs, specific fat burners, and insulin to increase nutrient uptake.
• 📚 For comprehensive bodybuilding advice, including pharmacology, organ health, and nutrition, resources like FigureSteve.com and VigorousSteve.com offer valuable information and services.

Q & A

What is the main concern discussed in the video regarding cardio and muscle atrophy?

The main concern is how to prevent muscle atrophy, especially in weaker body parts, during periods of high-intensity or long-duration cardio when trying to get lean.

What are the three best times to perform cardio for fat loss according to the video?

The three best times are before bed, fasted upon waking, and right after a workout.

Why might cardio after meals not be beneficial for fat loss?

Because it burns away the food you just ate, which is not ideal for fat loss.

What is the coach's recommendation for someone with strong legs regarding cardio equipment choice?

For those with strong legs, almost any cardio equipment can be used since most heavily involve the legs.

How does the incline on a treadmill affect the muscle groups used during cardio?

A zero percent incline uses more quads, while a three percent incline shifts weight to the calves and hamstrings. Higher inclines above six percent can engage glutes and quads again, similar to a stair master.

What is the advantage of using a bevel on a treadmill during cardio?

Using a bevel can help increase the heart rate more than usual, and it can also engage different muscle groups depending on the incline setting.

Why is cardio important even if you don't like it, according to the video?

Cardio is essential for fat loss, metabolism, and cardiovascular health, regardless of personal preference.

What are the effects of high incline treadmill sessions on leg workouts, as mentioned in the video?

High incline treadmill sessions can improve the quality of leg workouts by increasing VO2 max and aiding recovery, thus enhancing blood flow after workouts.

What is the coach's suggestion for a deload period when doing cardio?

The coach suggests taking a week or two off from cardio and replacing it with fat burners like clenbuterol or ephedrine to maintain metabolic rate during the break.

How can one prevent muscle atrophy during a cutting phase according to the video?

One can prevent muscle atrophy by using strategies such as including BCAAs during cardio sessions, using specific fat burners, or possibly using insulin to increase nutrient uptake.

What is the coach's view on the use of anabolic steroids for fat loss during a cutting phase?

The coach mentions that anabolic steroids which block the corticosteroid receptor on adipose tissue can result in fat loss, especially when combined with caloric restriction and other lipolytic agents.

Why does the coach consider the elliptical machine a good choice for preserving leg muscles during a cutting phase?

The elliptical machine is a full-body exercise that can transfer the fat-burning load to other body parts, thus reducing the pressure on the legs and decreasing the likelihood of muscle atrophy.

What is the coach's opinion on swimming as a cardio method for bodybuilders?

Swimming is considered a good full-body cardio exercise that can be done upon waking, with the added benefit of being less impactful on the body, especially for those with larger or less hydrodynamic physiques.

How does the coach relate early sports participation to muscle development in bodybuilding?

The coach suggests that early participation in endurance-based sports may create an epigenetic effect, influencing which muscle groups become more developed when transitioning to bodybuilding later in life.