As a bodybuilder, cardio is considered to be one of my essential physical activities. Implementing it throughout my training days is something I must do. On my rest days, I still perform cardio. There are several benefits to cardio. There's circulation improvement, weight loss, immunity, a healthy heart, and additional beneficial factors. Many believe that cardio "ruins" your gains. Others assume it is an essential factor concerning their transformation. In my opinion, I resonate with both.
As stated earlier, cardio is crucial for me, but I believe in recovery. I've talked about this multiple times. Not only throughout my previous blog posts and social media but also in person, essentially when I educate my clients. If my client(s) goal is to lose fat, I have them perform 10k-12k steps daily. This includes their rest days. The same goes for someone who is on a muscle-building journey. In contrast, many people ask me if they should perform HIIT for cardio. I like to say no for a few reasons.
First, if your training session was less than twenty-four hours, I wouldn't encourage you to do HIIT (High Intensity Interval Training). Why? You're not giving your body sufficient time to recover. Remember, recovery is where you build muscle and even lose fat. In other words, it takes 48-72 hours for your muscles to recover before training them again. With HIIT, you can perform several movements, for instance, squats, jumping lunges, burpees, etc. Yes, you will be burning a lot of calories, but you can do different types of cardio that still allow you to recover and even control your hunger. I've done HIIT in the past, and I've noticed it increased my hunger, delayed my recovery, and even led me to a stronger hunger appetite. Maybe this happened or is currently happening to you. If it is, here are some other alternatives you can try to control your hunger and focus on recovery.
One of them is doing a non-intensive cycling session. Just ride the bike for 20-40 minutes daily. I would encourage twenty-minutes of your rest days and 30-40 minutes on your training days (after your training session). Another option is posing. I like to practice my posing routine even though I usually perform a presentation routine. While I need to practice my mandatory poses more, it still is considered to be a good cardio alternative. Hiking is another option many perform. Not only do you take a break from society, but you're still focusing on recovery while indulging in great physical activity. Furthermore, it's a great way to get away from society and focus on mental recovery.
So, what's the best cardio for muscle building, fat loss, or both? The truth is there isn't a perfect method. Everyone is different. Some prefer one option, while others go with another alternative. Find what works best for you. Remember, focus on recovery. At times, doing less leads to more gains. However, you must remember that your diet is the primary source. Without knowing how much you must consume daily based on your goals or tracking your calories, you can do all the cardio you want, but the results will not resonate with your expectations. Long story short, follow your diet, train hard, and stick with an enjoyable cardio plan that allows you to prioritize recovery, and blunt hunger while enjoying your fitness journey.
