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Cardio Strategy

In the final stages of fat loss, cardio can be strategically used to enhance results without sacrificing muscle. Sal Di Stefano suggests incorporating low-skill, low-impact activities like stationary biking or using an elliptical, which can help shed the last 10% of body fat 1. Adam Schafer emphasizes using cardio as a "nitrous" boost in the last two to four weeks of a fitness program, recommending 30 minutes to an hour of cardio every other day to maintain a lean physique 1.

I wanna really use that, the cardio for the final last two to four weeks. And really what it looks like is 30 minutes to an hour, you know, every other day inside the gym is normally enough to get somebody who's followed the steps to like, yeah, three, three.

--- Adam Schafer

This approach ensures that once the cardio is reduced, the individual can maintain their fitness level without significant weight regain.

   

Cardio & Muscle

The relationship between cardio and muscle preservation is nuanced. Sal Di Stefano explains that while cardio can improve cardiovascular health, it often signals the body to shed muscle, especially when combined with calorie restriction 2. Adam Schafer adds that excessive cardio can overshadow strength training signals, leading to muscle loss unless balanced carefully 3.

Cardio is another stress on the body that is now requiring resources for recovery and recuperation that could be taken away from the adaptation process of strength training.

--- Sal Di Stefano

For those with specific genetic predispositions, cardio might not affect muscle retention as much, but generally, it's crucial to time and balance cardio to avoid conflicting with muscle-building goals.