naivenewbie saidIf your beginning a cutting phase and you want to lose excess fat, is cardio really necessary, or can I just lose the fat by consuming less calories? I know it will probably take longer, but will the end result be the same? I won't lose any extra fat by doing cardio, it would just happen quicker, right? Also Im afraid to do cardio, because I don't want to lose muscle mass while cutting. Any advice would be welcome. Thanks
the books i've read by body builders say that to get really ripped you have to have a caloric deficit...and the best way to do that is exercise. and the best exercise is cardio mixed with resistance training.
if your caloric deficit is too great, you will lose muscle mass. so it's a good idea to keep track of your calories eaten and your calories spent in exercise.
body builders keep track of everything they eat and everything they do. they know exactly where they are at all times with respect to their caloric deficit AND their macro nutrients (protein, carbs, and fat). there is no other way to do it. well, there is another way, but it's blind and you'd be basically just guessing.
you need to aim to lose about 1.5 pounds of fat per week, or about 5200 calories per week...that's about 720 per day. if you go higher than that, eventually you will go into starvation mode and your insulin levels will screw up your metabolism.
the other thing i've read from several body builders is that when you are cutting you can NOT, by definition, gain muscle mass. i've heard arguments both ways, but it makes sense that if you are working in a caloric deficit, that you can't build muscle...which requires a caloric surplus.
so, from what i've heard, when you're ripping you can only hope to keep the mass you have, and then when you get where you want, begin the bulking process.
just my .02.