Need help in maintaining muscle definition?!
Question: I am relativly healthy, but I have notice I have loss some muscle mass , since 1 month ago. The only change I have made in my workout routine is I have been mountain biking 12 miles every 2 days per week. Since then I have notice I have gotten a little thinner. I'm I losing fat or muscle? If its muscle what can I do to regain it. My workout regimen is 6 days a week. 3 days biking and 2 running. I lift heavy weights 3 days a week and light the other 3. I eat 3-4 big healthy meals and healthy snacks in between. I am a 22 year old male,5'7 , 29 waist, and 125lbs.
Answers: I am relativly healthy, but I have notice I have loss some muscle mass , since 1 month ago. The only change I have made in my workout routine is I have been mountain biking 12 miles every 2 days per week. Since then I have notice I have gotten a little thinner. I'm I losing fat or muscle? If its muscle what can I do to regain it. My workout regimen is 6 days a week. 3 days biking and 2 running. I lift heavy weights 3 days a week and light the other 3. I eat 3-4 big healthy meals and healthy snacks in between. I am a 22 year old male,5'7 , 29 waist, and 125lbs.
Unfortunately, a lot of long distance cardio will catabolize muscle, that's just how it is. If you keep up the cardio the way it is now, you can try to minimize the catabolic effects by increasing overall calories as well as lean protein intake. Before and after all workouts be sure to take a serving of fast uptake protein and some carbs. Try eating more often throughout the day. Stick with mostly low GI high fiber carbs for energy - the more you maintain glycogen levels the less your body is prone to having to use muscle for energy.
A lot of endurance type cardio is why you never see endurance athtetes who are muscular or even particular lean. Just look at how a competitive sprinter looks compared to a competitive marathoner, biker or triathlete.
Take a look at the below articles for an idea how cardio fits into certain routines. Though you may not be a bodybuilder, consider that bodybuilders have had to learn how to incorporate cardio into routines in such a way as to minimize muscle catabolism - they have to or else they won't be able to retain the hard-earned muscle.
http://www.musclemedia.com/training/hiit...
http://www.ast-ss.com/articles/article.a...
Make sure before you do you12 mile bike ride to eat a big complex carb based meal, and right after a nice protein rich meal.
keep your protein intake high to conserve muscle mass
you lost muscle mass because when you went 12 miles, your body went into a catabolic state and started using some of your muscle for energy, thats why you gotta make sure to keep your protein intake up high and to make sure you get a good pre-ride meal.
if your strength is going down in the gym, yes, you're losing muscle. stop the mountain biking if you want to build muscle. if you like mountain biking more, you shouldn't care about muscle mass. it's a paradox.
but, 29 inch waist, 5'7, 125 lbs? you are doing something wrong. you should be atleast 160 lbs with a 29-30 inch waist at that height (if your waist is genetically small) to look muscular. eat more good food.
You don't lose muscles, they just get bigger or smaller. I'd say it is happening too fast to be muscle and is probably water. All that bike riding is probably helping you get fitter and thinner I'd say.
=) My friend (who is a crazy body builder) is all into muscle toning & definition & gave me a really good website. This workout is targeted specifically for the purpose of muscle definition (although if you follow the link on the bottom of the page, there's a link to find an alternative workout).
I hope this helps :D
http://www.bodybuilding.com/fun/workout2...