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Answer:
Since
you already understand what catabolic
and anabolic states are you're already
one step ahead of the game. For those
who don't know, catabolic is the term
used to describe muscle breakdown. Anabolic
is used to describe the muscle building.
There
are several effective ways to incorporate
cardio work into a muscle-gaining program
that will not derail your progress.
1.
Long and slow - this is essentially
easy cardio, for example going for an
hour walk every night. The intensity
of this exercise won't be sufficient
to put you in a catabolic state but
will burn calories to help with fat
loss. This can be done at any time,
regardless of when you do your weight
training.
2.
Interval training - this is my personal
preference for cardio as not only does
it rapidly improve your cardio fitness
and improve your muscle power, it is
actually more effective for fat loss!
This type of training is best done as
a separate session from your weight
training.
Here
is an example of how you can do interval
training:
-
All
you need for this is an open field
or track.
-
Do
this training 3 times a week.
-
After
a few minutes of light jogging to
warm up start by sprinting as hard
as you can for 30 seconds then walking
for 30 seconds.
-
Repeat
this cycle 5 times.
-
Be
tough with yourself and use a stopwatch
to keep yourself honest.
-
The
next session you will increase your
repetitions to 6 times through.
Each session after that, add 1 more
time through until you max out at
15 times. Any more than that and
you will wear yourself down too
much for your other training.
This
type of training will not only burn
more calories while you are doing
it but will boost your metabolism
long after you are done, which is
the key to effective fat loss.
If possible,
schedule your cardio training for
a separate session from your weight
training.
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