Best Cardio for Bodybuilding: Lose Fat Without Losing Muscle

Key Takeaways

• Focus on nutrition for fat loss while using cardio to support the caloric deficit and enhance overall fitness.
• Nutrition plays a more prominent role in fat loss, and balance is key to sustaining muscle while burning fat.
• Ectomorphs, mesomorphs, and endomorphs respond differently to various cardio modalities, so adjust your approach accordingly.
• Too much cardio can interfere with muscle recovery, so listen to your body and prioritize rest.
• Increasing your step count throughout the day can help you maintain an active lifestyle without over-relying on structured cardio sessions.

Want to improve your physique with more muscle and less fat?

This expert review analyzes, critiques, and expands on a roundtable with Brad, Jeff, and Brian from 3DMJ on cardio for bodybuilding. Our review is backed by an exercise scientist with 20+ years of gym experience, ensuring every recommendation is accurate and practical.

What sets this guide apart? We focus on actionable tips you can use right away. Learn to include cardio strategically for maximum fat loss while keeping your muscles.

Ready to take the guesswork out of cardio? Continue reading for fact-checked, expert-backed advice tailored to help you reach your fitness goals.

Related:

• How to Do Cardio When You're Building Muscle Mass (and Why)
• Caloric Deficit for Cutting: Fat Loss Without Muscle Loss
• 5 Best Bodybuilding Apps for Muscle Hypertrophy in 2024 [In-Depth Comparison]

In a Nutshell—Mastering Cardio Programming for Physique Sports

Understanding Cardio in Bodybuilding

Cardio is not just about burning calories. It's a tool that helps manage energy balance during fat loss phases. For bodybuilders, the goal is to minimize fat while preserving muscle. Cardio can aid in achieving this, but it should not be the primary means of creating a caloric deficit.

Instead, the focus should be on dietary adjustments. By reducing caloric intake, bodybuilders can create a significant portion of their deficit. Cardio should complement this approach rather than dominate it.

Cardio for Overall Health

While the primary goal of cardio in bodybuilding is often fat loss, it also plays a vital role in overall health. Regular cardiovascular exercise can improve heart health, increase lung capacity, and enhance recovery. These benefits are crucial, especially during intense training periods.

Moreover, maintaining cardiovascular fitness can help bodybuilders better endure their workouts. A well-conditioned heart and lungs allow for more effective training sessions, leading to better performance and results.

Strategies for Prepping Lighter Individuals

When working with lighter individuals, such as smaller bodybuilders or females, cardio programming can become more challenging. These athletes often have lower caloric intakes, making it vital to find a balance between cardio and nutrition.

For lighter individuals, it’s essential to keep energy availability as high as possible. This helps mitigate the negative effects of being in a caloric deficit. Minimizing cardio and relying more on step counts can be an effective strategy.

The Importance of Recovery

Recovery is a critical element of any training program, especially when cardio is involved. As athletes increase their activity levels, they may inadvertently hinder their recovery by overextending themselves. This can lead to fatigue and decreased performance in the gym.

It's essential to listen to your body and adjust training loads accordingly. Prioritizing recovery will help maintain a balance between cardio, weight training, and overall well-being.

Stimulating Appetite Through Cardio

Cardio can play an unexpected role in stimulating appetite, especially for those athletes struggling to consume enough calories. Many bodybuilders find themselves in a caloric deficit while trying to gain weight. In these cases, a small amount of cardiovascular exercise may help increase hunger.

For example, performing just 10 minutes of low-intensity cardio, like walking on a stepmill after weight training, can lead to an increased desire to eat. This is particularly true for those with fast metabolisms who may feel perpetually full. Although the exact mechanism isn't clear, this strategy can be beneficial for those needing to consume more calories.

Understanding Scale Fluctuations

Scale fluctuations can be confusing, especially for athletes who are closely monitoring their weight. It's important to remember that weight does not always reflect body fat changes accurately. Various factors, including water retention and inflammation, can impact daily weight readings.

For instance, after a high-activity day, like hitting 20,000 steps, an athlete may not see a drop in weight the following day. This can be discouraging, but it’s essential to understand that the body may retain water due to inflammation from increased activity. Therefore, it’s crucial to assess weight trends over a longer period rather than fixate on daily fluctuations.

Varying Cardio Modalities

Incorporating different types of cardio can help prevent overuse injuries and maintain motivation. Athletes should consider alternating between modalities like cycling, rowing, and walking. This not only keeps workouts fresh but also reduces the risk of repetitive strain injuries.

For example, if someone has been walking a lot, switching to a stationary bike for a week can provide a break for the joints while still promoting fat loss. The key is to find what works best for the individual and adjust accordingly based on their feedback and progress.

HIIT vs. LISS Cardio

The debate between High-Intensity Interval Training (HIIT) and Low-Intensity Steady State (LISS) cardio is ongoing. Each has its place in training, but the choice often comes down to personal preference and specific goals. HIIT can be time-efficient, but it may not always be the best option for those in a bodybuilding prep.

Some athletes report feeling more "dieted" when they engage in longer LISS sessions compared to short bursts of HIIT. This feeling can be attributed to the sustained effort and the subsequent fatigue that often accompanies longer cardio sessions. In contrast, HIIT may not provide the same psychological benefits for some athletes, as it is often perceived as more intense and taxing.

Tapering Cardio at the End of Prep

As athletes approach the end of their prep, tapering cardio can be a beneficial strategy. Reducing cardio at this stage allows the body to recover from the cumulative stress of training while still maintaining muscle. It’s important to focus on reducing overall stress as the show date approaches.

Many athletes fear that cutting back on cardio will lead to fat gain, but this is often unfounded. Instead, increasing food intake while decreasing cardio can help fill out muscle and improve overall appearance. The key is to avoid unnecessary stress and allow the body to adapt and recover.

Using Movement to Stay Loose

Movement is crucial for maintaining flexibility and reducing stiffness. Many people lead sedentary lives, especially those working from home. This inactivity can lead to tight muscles and joint pain.

Incorporating small movements throughout the day can combat these issues. Simple actions like taking the stairs or walking during breaks can significantly improve mobility. Aim for at least 6,000 to 8,000 steps daily to keep your body active.

Practical Tips for Movement

• Take multiple trips when carrying groceries.
• Use a vacuum cleaner regularly to stay active.
• Engage in light activities like walking or cycling with family.

These small changes can add up over time. They help maintain muscle function and prevent injuries. Remember, the body is designed to move.

The Role of Steps in Fat Loss

Steps play a significant role in fat loss. While cardio sessions are important, daily movement should not be underestimated. Increasing your step count can create a caloric deficit without the need for excessive cardio.

For many, setting a daily step goal is a practical way to stay active. Aim for 10,000 steps a day as a baseline. This can be adjusted based on individual needs and activity levels.

Tracking Your Steps

Using a pedometer or smartphone app can help track your progress. Monitoring your steps can motivate you to stay active. If you notice you’re falling short, find ways to incorporate more movement into your day.

• Park farther away from your destination.
• Take short walking breaks during work hours.
• Use stairs instead of elevators.

Adapting Cardio for Different Body Types

Not all cardio is created equal. Different body types respond uniquely to various types of cardiovascular exercise. Understanding these differences can optimize your training.

For example, ectomorphs may benefit from shorter, more intense cardio sessions. Meanwhile, endomorphs might find steady-state cardio more effective for fat loss. Tailoring your cardio to your body type is crucial for maximizing results.

Customizing Your Cardio Routine

• Ectomorphs: Focus on HIIT and shorter sessions.
• Mesomorphs: Mix HIIT with LISS for balanced results.
• Endomorphs: Prioritize longer, steady-state sessions.

Listening to your body is essential. Adjust your cardio routine based on how your body feels and responds. This will lead to better performance and results.

Common Misconceptions About Cardio

Many myths surround cardio, often leading to confusion. One common misconception is that more cardio always equals more fat loss. This isn't always true.

Excessive cardio can lead to muscle loss, especially if not balanced with proper nutrition. It's crucial to find the right amount of cardio that complements your weight training.

Debunking Cardio Myths

• Myth: Cardio is the best way to lose weight.
• Fact: Nutrition plays a larger role in fat loss.
• Myth: You need to do cardio every day.
• Fact: Recovery days are just as important.

Understanding these misconceptions can help you create a more effective training program. Focus on balance between cardio, strength training, and proper nutrition.

Practical Applications

• Integrate cardio strategically: Aim for 2-4 sessions of moderate-intensity cardio per week, lasting 20-30 minutes. This helps support fat loss without compromising muscle mass.
• Focus on steps for non-exercise activity: Set a daily step goal, such as 10,000 steps, to stay active without over-relying on structured cardio. This simple habit can contribute to creating a caloric deficit.
• Tailor cardio based on body type:
  • Ectomorphs: To avoid excessive calorie burn, focus on shorter, more intense cardio sessions (e.g., HIIT) 2-3 times a week.
  • Endomorphs: Prioritize longer, steady-state sessions (30-45 minutes) 3-5 times a week to promote fat loss while preserving energy balance.
• Track progress over time: Use weekly weigh-ins and measurements rather than daily fluctuations to assess fat loss and adjust cardio or diet accordingly.
• Incorporate variety in cardio modalities: Switch between cycling, walking, or rowing to prevent overuse injuries and keep your routine fresh.

Example 1: A 180-pound bodybuilder could integrate 3 weekly cardio sessions (25 minutes each), targeting 10,000 steps daily to maintain fat loss without muscle depletion.

Example 2: A female athlete weighing 120 pounds might focus on walking 12,000 steps daily with 2 low-intensity steady-state sessions per week to complement her lower caloric intake and avoid excessive cardio-induced fatigue.

Fact-Check of Key Points

• Cardio and Muscle Loss: While the expert suggests that cardio may lead to muscle loss, this is only true in extreme cases of excessive cardio combined with inadequate nutrition. When done in moderation and with proper recovery, cardio can help preserve muscle, mainly when focusing on low-intensity, steady-state options.
• Cardio's Role in Fat Loss: The claim that cardio should not be the primary method for fat loss is widely supported, as nutrition plays a more significant role in creating a caloric deficit. However, some may argue that cardio can still be a critical tool for specific individuals, particularly those with slower metabolisms or limited calorie-cutting options.
• Scale Fluctuations and Water Retention: While it’s true that daily scale fluctuations can result from factors like water retention, the expert's emphasis on inflammation may oversimplify the issue. Other factors, such as carbohydrate intake or sodium levels, are more prominent in short-term weight changes.
• HIIT vs. LISS Preferences: The suggestion that some athletes feel more "dieted" during longer LISS sessions compared to HIIT is subjective. Both HIIT and LISS have their merits, but the best cardio for bodybuilding depends on your goals, body type, and how much muscle you want to retain.

Science of Cardio in Bodybuilding

Cardio in bodybuilding plays a nuanced role, primarily supporting fat loss and cardiovascular health while minimizing the risk of muscle loss. Scientific evidence emphasizes balance—integrating cardio as a complementary tool rather than a primary fat-loss method. Reviews and meta-analyses highlight that strategic cardio programming, coupled with nutrition, can optimize fat loss and muscle retention.

Key Findings from Research and Meta-Analyses

1. Cardio and Muscle Hypertrophy: Excessive cardio, particularly high-intensity or prolonged sessions, may interfere with muscle hypertrophy due to recovery challenges. However, when balanced with resistance training and adequate recovery, moderate cardio does not impede and may support muscle-building efforts through improved recovery and cardiovascular health (Wilson et al., 2012).
2. HIIT vs. LISS: High-Intensity Interval Training (HIIT) and Low-Intensity Steady-State (LISS) cardio offer distinct benefits. HIIT is more time-efficient and effective for fat loss, but LISS may better preserve muscle mass during cutting phases in bodybuilders (Keating et al., 2018).
3. Cardio Timing: Cardio performed post-resistance training or on separate days minimizes its interference with strength adaptations, as shown in systematic reviews comparing concurrent training modalities (Hickson, 1980).
4. Nutrition Synergy: Cardio effectiveness in fat loss depends heavily on nutritional strategies. Combining cardio with a caloric deficit amplifies fat loss without compromising muscle when protein intake is adequate (Helms et al., 2014).

Practical Applications of Science

1. Tailor Cardio to Goals and Body Type:
   • Ectomorphs: Use HIIT sparingly to prevent excessive calorie burn.
   • Endomorphs: Benefit from more frequent LISS to manage fat levels.
2. Incorporate Non-Exercise Activity Thermogenesis (NEAT):
   • Boost daily steps (10,000+) to create an energy deficit without relying on formal cardio sessions.
3. Schedule Cardio Smartly:
   • Perform cardio on separate days or after resistance training to avoid muscle recovery interference.

Scientific Conclusion

Cardio is an essential but supplementary component of bodybuilding, enhancing fat loss, overall fitness, and cardiovascular health. When applied strategically, it complements resistance training and nutritional protocols to preserve muscle mass and achieve physique goals effectively. Balance and individualization remain the cornerstones of successful cardio integration in bodybuilding.

More Little-Known Tips for Mastering Cardio in Physique Sports

• Fasted Cardio Isn’t Always Necessary: While some athletes swear by fasted cardio for fat loss, it’s not a magic bullet. What matters most is overall caloric deficit and consistency. If fasted cardio fits your schedule and you enjoy it, go for it—but don’t feel pressured if it doesn’t suit your routine.
• Vary Your Intensity Levels: Constantly pushing yourself with high-intensity cardio can lead to burnout. Mixing in low-intensity sessions (like walking or cycling) alongside your weight training can give your body a break while promoting fat loss and improving cardiovascular health.
• Use Cardio to Manage Appetite: If you're in a gaining phase and struggle to eat enough, low-intensity cardio can help stimulate appetite. Ten minutes of light walking post-training might make getting in those extra calories easier without feeling too full.
• Incorporate Active Rest Days: Instead of complete rest days, try active recovery by doing light cardio like walking or swimming. This helps keep blood flowing to sore muscles, aiding recovery without overloading your system.
• Track Cardio Volume Over Weeks, Not Days: Rather than stressing over daily cardio goals, focus on total weekly volume. This flexibility allows you to adjust based on how your body feels, making it easier to stay consistent without risking overtraining.

Example: Instead of hitting the treadmill for 30 minutes every day, aim for 150-200 minutes of cardio spread out across the week, adjusting intensity based on how recovered you feel.

My Opinion on Cardio Programming for Physique Sports

I personally think that cardio gets a bad reputation in bodybuilding circles, and it’s largely undeserved. I’ve seen how beneficial it can be when used correctly. Cardio should enhance your fat loss goals without compromising muscle, but integrating it with a well-structured diet is key. I don’t believe in relying on cardio alone for fat loss—that’s where I think a lot of people go wrong.

I understand the skepticism from bodybuilders who fear losing their hard-earned muscle mass. While I get that concern, I disagree that cardio automatically causes muscle loss. I think it’s about finding the right type and amount of cardio that suits your body type.

I also disagree with the mindset that cardio can be wholly skipped if your diet is on point. Sure, diet is critical, but I believe cardio has health and endurance benefits that should not be overlooked. Ignoring cardio entirely, in my opinion, leaves you short on cardiovascular fitness and limits your overall athletic performance.

In short, I see cardio as an essential component of bodybuilding when it’s done with intention and balance. And for those who struggle with finding that balance, the Dr. Muscle app offers a great solution, automating cardio and workout routines for optimal results.

Concluding on Mastering Cardio Programming

Cardio for bodybuilding is a valuable tool when used strategically. It should support fat loss while preserving muscle and contribute to cardiovascular health. The key is finding the right balance—using cardio to complement your diet and training rather than allowing it to dominate your routine. Tailor your approach based on your body type and goals, and don't overlook the importance of recovery to avoid diminishing returns from overtraining.

The Dr. Muscle app is an excellent choice for an all-in-one solution that customizes your workouts and eliminates programming guesswork. It automates everything from cardio integration to strength training progression, ensuring your workouts are as effective as possible. 

Ready to optimize your cardio routine for fat loss and muscle retention? Start your free trial today.

FAQ

What is the ideal amount of cardio for bodybuilding?

The ideal amount varies by individual. Generally, 2-4 sessions per week of moderate cardio is a good starting point. Adjust based on your goals and how your body responds.

Can I skip cardio entirely?

While it's possible to skip cardio, incorporating some form of it can enhance your overall health and performance. Even light activity can be beneficial.

How can I make cardio more enjoyable?

Mix up your cardio routine with different activities. Try cycling, swimming, or group classes. Finding something you enjoy makes it easier to stick with it.

What should I eat before cardio?

A light snack containing carbohydrates can provide energy. Consider options like a banana or a small protein bar. Timing it 30-60 minutes before your session is ideal.

Is it okay to do cardio on weight training days?

Yes, but consider the intensity and duration. Light cardio can be a good warm-up or cooldown. Just ensure it doesn’t interfere with your weight training performance.