Cardio and gainin muscle

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djdante

0
Hey all,

I train at the gym 3 days a week, and run 8kms 3 days a week. I understand that too much cardio can be counter-productive to muscle gain, however I suffer from anxiety disorder and good cardio exersize does wonders for reducing the problem.

I do not work out my legs at gym at all, but I have heard roumors that since your legs are such large muscles, working them out causes your body to produce more natural growth hormone, is this correct?

I don't wish to become huge and muscly, just slim and very well defined, (think christian beil). I have been considering creatine, but I have heard bad news about its effects on your health as well.. Although, a lot of those bad stories probably come from excessive use. I have also heard that they just make your muscles water-logged, and once you stop taking the creatine, your muscles shrink back anyway.

I am not taking any supplements at the moment at all, I am just consuming high protein and carbs, with lots of vegetables and fruit.

What can I do to avoid the muscle gaining problems that running might cause? Also, HIIT is great, but it doesn't help nearly as much with the anxiety, so i only do it occasionally.
 
You've been fed a lot of misconceptions. Working our your legs is one of the best things you can do for your body. Resistance training for the legs would improve your running.

One of my favorite sites to look up peer reviewed studies. This will answer your question about creatine and just bloating you with a bunch of water.


When it comes to improving strength vs improving aerobic ability, the aerobic part wins. So, don't worry about being all big but if you like to run so much hypertrophing the slow twitch fibers can definately benefit you.

Regardless of the legs being a large muscle group, the legs are made up of numerous individual muscles of varying muscle fiber type. The quadriceps (for example) compared to the hamstrings are built primarly for speed while the hamstrings are primarily geared towards power because of the direction of the muscle fibers. The calves are formed by two muscles-soleus and gastrocinemis, one being primarily more fast twitch in nature than the other. The list continues, so you
 
sorry evolution, I don't quite understand what you are saying when it comes to running and gym..

I have to run for anxiety, but being aerobically fit isn't a big deal for me. I just want to be well defined with decent muscle size.

also, with my whey protein, how often should i be consuming it, and how should I take it around my workouts?
 
Skip the creatine for now and see how your body reacts without it.
If running makes you relieve stress better, then RUN! If weights help more, LIFT! If you want to get big, you need to lift and eat. Lots of protei if lifting heavy. Defiately get some protein and carbs in immediately (within 30 min) after a res. training workout.
(I just reviewed your goals-why creatine at all?)
Do weight training to increase lean muscle tissue and help increase metabolism. The combination of weight training, aerobic training and diet will help you achieve your goals.
(what the heck was the question?)
oh-dont worry about running making your legs big. Unless your running up steep hils with heavy packs on, you'll be fine!
 
Try and maintain enough protein in your diet so that you get 1.4-1.9 grams of protein per kilogram of bodyweight (divide your weight by 2.2 to convert from pounds to kilograms). What you're not getting for food, supplement with the protein powder.

Wes has some good, easy to follow advice-if it keeps you active, then do it.

You'd prob benefit from one day of intensity interval cardio with your steady state days. Throw in two or more days of weight training (if you're doing 2-3 times in the weight room, use the fullbody approach.

What I was saying was that if you're doing a lot of long distance (steady state) cardio and weight training, you'll gain more aerobic endurance compared to muscle gains.
 
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