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Summing Up
So summing up, under most circumstances, I think keeping a reasonable amount of moderate intensity cardio in the training program, even when the goal is explicitly mass gaining can be beneficial for most trainees (the major exception being the extreme hardgainer types).
Potential pros include improved recovery, improved work capacity, better calorie partitioning, improved appetite (sometimes), perhaps staying leaner and an easier time shifting back into dieting when the mass gaining phase is over. The cons, including hampered recovery and systematic overtraining only really become an issue when too much volume or too high of an intensity is performed.
A minimum of three sessions per week (up to perhaps a maximum of 5) of reasonable duration (20-30 minutes minimum up to perhaps 40 minutes maximum) at a low to moderate intensity (70% of maximum heart rate or less) should achieve the benefits I talked about above without causing any of the problems that I also discussed.
https://bodyrecomposition.com/muscle-gain/cardio-and-mass-gains.html/?fbclid=IwAR1re22S4fexYOmxwd-7WM3WdSMstm53dj25y3UrFnerSiSnCcb1zS5Yfjg
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3948 ккал
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Жир: 128,66г | Белк: 201,08г | Углев: 554,62г.
Завтрак: Fred Meyer Marshmallows, Chocolate Chips, Graham Crackers, Little Debbie Swiss Cake Rolls, Potato Chips, Tombstone Double Top Pizza, Premier Nutrition High Protein Shake - Vanilla. Обед: Great Value Light Greek Nonfat Yogurt Vanilla, Halo Top Creamery Peanut Butter Cup Ice Cream, Tangerines (Mandarin Oranges), Tangerine, Apples, Quest S'mores Protein Bar, Kellogg's Pop-Tarts Bites - Frosted Strawberry, Premier Nutrition High Protein Shake - Chocolate. Ужин: 1% Fat Milk, Oreo Oreo Thins, Oreo Double Stuf Sandwich Cookies, Graham Crackers (Plain or Honey, Includes Cinnamon), General Mills Apple Cinnamon Cheerios, Cheetos Crunchy Cheetos, Ole Extreme Wellness High Fiber Low Carb Tortillas, Ralphs Pepperjack Cheese, Costco Black Forest Ham. Перекус/Другое: Little Debbie Swiss Cake Rolls. подробнее ...
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3114 ккал
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Упражнение:
Езда на Велосипеде (Неторопливая) - <16 км/ч - 3 часа, Стоять - 2 часа, Отдыхать - 11 часа, Спать - 8 часа. подробнее ...
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 Комментария
Yay- sounds exactly like what I do. :)
05 янв 20 написано членом: davidsprincess
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05 янв 20 написано членом: -Diablo
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Thanks for sharing your methods❣️
05 янв 20 написано членом: moopie321
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@chris 🤣😂🤣❣. excellent post. I don't "do" cardio per se, however a good yoga class combined and/or 10 to 20 minutes in the pool 1 to 3 times a week seems to be serving me well. love the posts big D!💪👍👊
06 янв 20 написано членом: ripsic
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Question. I was 230 when I started working out in August and 30.8% body fat which put me in obese category. I’m now 218. I’m 50 and have been doing both weight training and cardio. I eat around 2,00-2,400 calories daily. I had my body fat tested today by same trainer as original and I’m now 22.5 % body fat. 8.3% of my original fat equates to 19 pounds of fat metabolized but my weight loss has only been 12 lbs. is that because muscle weighs more than fat?
06 янв 20 написано членом: jonathanbrady
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06 янв 20 написано членом: davidsprincess
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iIts because you're gaining muscle while you're losing fat, reshaping your body and improving your body composition. You're doing it the right way, keep it up!
06 янв 20 написано членом: -Diablo
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Chris we don't have a Burger King, don't remind me of that it's so sad. Lol at the post tho!
06 янв 20 написано членом: -Diablo
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06 янв 20 написано членом: jonathanbrady
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