I love running. For about 8 years, I ran competitively in cross country and long distance runs(10K and 18K). I was pretty weak, but this was between the ages of 12-18. But now I lift regularly, working on a good diet for myself, and incorporate some cardio into my routine. My new goal is to cut down body fat. One way I know to do is running. However, I was told that running 3 days a week between 30-45mins would be counter-productive to my lifting efforts. They claimed I would begin to tear down my muscles after about 20mins due to low glycogen levels.
Now I have a fair knowledge of how the body functions, but wouldnt after my glycogen level was close to depleted, it would begin tearing down the glycogen stores in fat before muscle? Even if it tears down the muscle, as long as it breaks down more fat than muscle i would be happy, since my goal is to cut fat.
im poor, so everyones $0.02 helps
Long distance running will be detrimental to building a lot of muscle mass. Running 3 days a week for 30-45 minutes is not long distance, nor particularly frequent, and is a good idea for many, many reasons. Keep running, eat more food, lift weights.
You should be fine. Provided you eat enough, running the amount that you're running shouldn't affect you much. If anything, it'll help ensure that you pack on LBM instead of fat. Best of luck with everything. Where in Texas are you?
Your body will use glycogen, fat and protein stores for almost any activity. Certain activities will increase the ratios of which are used, but generally the glycogen will be at the forefront for intense activity, and has a limited quantity in the blood, while this is present it can still use oxygen/fat stores, and some protein for fuel, but protein isn't especially preferred. So unless you are an extreme case, such as a competitive marathoner, you are fine. The amount you listed isn't going to hurt you too much, especially if you are eating well at the same time.
Keep running and lifting.
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I agree. That amount of running shouldn't be a problem. I probably wouldn't kick it up much higher than that if you're trying to add lean muscle.Originally Posted by macaddikt
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Someone may have mentioned it before so sorry if they did: Running more than 45 mins per session raises cortisol levels to such that they break down muscle tissue for glycogen, almost exactly what mercuryblade said in another thread here in health.
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If your eating enough nutrients threw out the day you shouldn't have to worry about cortisol release. Running more then 90 minutes a week will affect the results of your weight training but if you compensate with enough calories and the proper nutrients you can burn fat and gain muscle at the same time. Which is every cutters dream.
IF your running mainly long distance. Let's say 30 minutes at a time. YOu are primarily burning fat! So fat is being used for fuel. glycogen is mostly only being used within the first couple minutes. That is why long distance running burns the most fat.
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What glycogen stores? The cytoplasm of a fat cell is almost entirely triglycerides.Originally Posted by macaddikt
The problem is cardio is it promotes oxidation of amino acids for energy, especially the BCAAs. If this happens, the nitrogen is excreted in the urine. Overall effect, negative nitrogen balance --> lost of muscle mass.
Edit: I just read some literature that stated while oxidation of BCAAs increases, most of the nitrogen (in the form of NH4) is donated to the synthesis of glutamine and alanine in muscle tissue. So, much of the nitrogen may not be lost. However, the carbon skeletons of BCAAs are lost.
Last edited by Vapour Trails; 01-14-2005 at 04:07 PM.
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