NEW - Tom Venuto’s “Burn The Fat, Feed The Muscle Audio Program”.
Tom is extremely dedicated to telling you the truth, and giving you real strategies that work to help you achieve your goals easier, faster, with less confusion and frustration.
You're about to gain access to a very rare 4 part audio tele-class interview I did with Tom a few months ago. In which Tom completely over-delivered. And gave you step-by-step strategies you can use to start burning fat, gaining muscle, and see REAL results very quickly.
PS. Even if you've got Tom's eBook already, "Burn The Fat, Feed The Muscle" - I urge you to listen to these interviews, as Tom revealed some things which you won't find in his book!
Since 1989, Tom Venuto has been involved in the fitness industry as a personal trainer, success coach, nutrition consultant, health club manager, publisher and freelance writer.
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Does Aerobics Make You Lose Muscle?
By Tom Venuto
Yes, it's true. It's a scientifically proven fact
that muscle proteins are broken down and used for energy during aerobic
exercise. But don't worry, you are constantly breaking down and re building
muscle tissue anyway. This process is called "protein turnover." Your
body is constantly alternating back and forth between anabolic (building) and
catabolic (breaking down) cycles. That's just a normal part of life. Your goal
is simply to tip the scales slightly in favor of increasing the anabolic side
and reducing the catabolic side just enough so you stay on the anabolic side
and you gain or at least maintain muscle.
This fact of human physiology has often been taken
out of context and used to scare people into not doing cardiovascular exercise
for fear of losing muscle. When you fast overnight as you sleep, you lose muscle
too, but that doesn't mean you should stop sleeping!
Sure, it's possible for you to lose muscle from
doing too much cardio, but it's highly unlikely. Shying away from cardio
completely because you think you'll lose muscle is a huge mistake. Only excessive
amounts of cardio would cause you to lose muscle because over-training tips the
scale towards the catabolic side. It's difficult to generalize and pinpoint one
specific amount as too much, but I think it's safe to assume that just about
anyone could do up to 45 -60 minutes of cardio a day, 6 to 7 days a week
without losing any muscle - as long as the proper nutritional support is
Trainer John Parillo has always been an advocate
of lots of aerobics, even for his bodybuilder clients who are trying to gain
"Aerobics can enhance your recovery from
weight training by promoting blood flow and oxygen transport to your
muscles," says Parillo. "Aerobics forces oxygen through your body,
increasing the number and size of your blood vessels. Blood vessels are the
'supply routes' that transport oxygen and nutrients to body tissues, including
muscles, and carry waste products away for muscular growth, repair and
recovery. The expansion of this circulatory network is called 'cardiovascular
So, according to Parillo, aerobics can actually
enhance recovery from weight training and increase muscular growth by
developing the circulatory pathways that provide nourishment to the muscles.
Cardiovascular training is important for fat burning, for good health and
Losing muscle has more to do with inadequate diet
than with excessive aerobics. If you suspect you are losing muscle there are
four likely causes:
1. You are not eating enough protein. Protein is the only nutrient that is actually used to
build muscle. To stay anabolic you must eat five to six protein containing
meals. Each meal should be spaced out approximately three hours apart. Research
has proven that if you are physically active, you need a minimum of .8 grams to
1 gram of protein per pound of bodyweight.
2. Your carbohydrates are too low. Low carb diets are often used for fat loss, but it is a
mistake to cut your carbs too drastically. Carbohydrates are protein-sparing,
so even if you are eating large amounts of protein, you can still lose muscle
if you your carbs are too low.
3. You are not eating enough calories to
support muscle growth. This is the
most common cause of muscle loss. When your calories are too low, your body
goes into "starvation mode." Your metabolism slows down and your body
actually burns muscle tissue to conserve energy. Muscle is metabolically active
tissue, requiring a great deal of caloric energy just to maintain it. That's
why your body will shed muscle if it thinks you are starving.
4. You are not training with weights. It is a common misconception that if you want to lose
weight, you should start with cardio only and add the weights later - another
big mistake! It is the weight training that keeps you from losing muscle while
you are dieting.
You are much more likely to lose muscle from not
eating enough than you are from doing too much cardio. All too often, people
are afraid to eat a lot and do a lot of cardio at the same time. It
doesn't seem to make sense. Logically, it seems like the two would cancel each
other out - but the opposite is true. Many people believe they must
"starve" the fat by drastically lowering calories. Unfortunately,
this approach can cause you to lose muscle along with the fat. The only way to
maintain your lean mass while losing fat is to feed the muscles with plenty of
nutritious calories and at the same time, burn the fat off with cardio.
Whether your goal is muscle development, fat loss
or both, you should always include some form of cardiovascular activity as part
of your training program. Unless you're doing some kind of ultra-endurance
regimen, AEROBICS DOES NOT CAUSE MUSCLE LOSS, in fact it supports the pathways
that help you build it!