Intensive cardio in Am while cutting?

Jenny · 04-17-2002, 11:50 AM

I have read a lot about fatburning and the role cardio plays.. I know that cardio in AM and after weights is very beneficial.. However, some sources advises to go with low intensity to prevent muscle loss, and other to do intervals..

I like doing intervals.. like a 35 min program in AM with sprints, jogs and walks.. Before doing this I always have a protein shake.. Will I burn a lot of muscle doing this, or is that just a myth?
Perhaps I should replace it with a 60 min powerwalk.. Which means I have to get up even earlier..

any advise appreciated!

Twin Peak · 04-17-2002, 12:04 PM

Hey Nike--

As with everything in training, there are differing schools of the thought. But from everything I have read and experienced. Moderate pace cardio is best for (1) burning fat and (2) preserving muscle (especially in the legs).

To optimize burning fat do cardio first thing ON AN EMPTY STOMACH. Your glycogen stores are low and you force the body to burn fat. If you have a protein shake, you will just use the protein as energy. If you go v intense, your body will break down muscle for energy. You can also do this after weights (same principles).

60 minutes of moderate is better than 30 of intense even if you "burn the same amount of calories".

That said, I hate cardio and try to stay away unless I am training for a show.

Good luck, and impressive journal, btw.

Scotty the Body · 04-17-2002, 12:23 PM

I think HIT cardio is the best, I do it for 20min and it seems to work very well and the time just flies by.

30 sec. Very light jog, 30 sec. hard run X 4 Times
then Walk for 1 min
Then back to the jog/hard run

Do the above 4 times and you've got your 20 min of HIT cardio.

Jenny · 04-17-2002, 01:58 PM

I am even more confused right now.. in the latest book I read, they strongly advised a protein shake before cardio in AM and said that it would not effect glycogen levels..

So Twin, what you say is basicly:
proteinshake in AM+cardio= only protein burned...
I thought the body rather used fat than protein and muscle tissue for energy..

So, you suggest I do 60 min mod. intense ON EMPTY stomach.. ??

that means I have to get up earlier!!

Scotty, wouldn't I lose a lot of muscle doing that while glycogen levels are low..???

HELP!

Scotty the Body · 04-17-2002, 02:30 PM

Scotty, wouldn't I lose a lot of muscle doing that while glycogen levels are low..???
No, because your heart rate isn't at a constant state like steady high or moderate cardio. Its going up and down so your body won't get over worked and start pulling more energy from muscle protein.

**dg806** · 04-17-2002, 02:47 PM

[quote]Originally posted by Nike_Girl

So Twin, what you say is basicly:
proteinshake in AM+cardio= only protein burned...
I thought the body rather used fat than protein and muscle tissue for energy..

If protein is available it will burn it first...

Jenny · 04-17-2002, 03:00 PM

Quote:

Originally posted by Scotty the Body
Scotty, wouldn't I lose a lot of muscle doing that while glycogen levels are low..???
No, because your heart rate isn't at a constant state like steady high or moderate cardio. Its going up and down so your body won't get over worked and start pulling more energy from muscle protein.

Ok.. I see.. But with only 30 sec rest, the heart rate wouldn't slow down that much.. right? But on the other hand, it will drop a little = not constant, which makes it all clear.. I will try that tomorrow morning!

Thanx! Would you advise me to do it on an empty stomach or have a shake before?

Thanks,
Jen

Jenny · 04-17-2002, 03:02 PM

DG- ok.. I really didmn't know that.. *suprised* Thanks!

ActionMatt · 04-17-2002, 03:05 PM

The period of heavy breathing following intense cardio is characterized by a sharp increase in beta oxidation, ie, fat metabolism.

I've got a rather large file compiling studies and general metabolic info regarding intervals and lactate threshold training I can send you if you're interested, nike.

Twin Peak · 04-17-2002, 03:05 PM

Nike --- I hate to say it but DG is right.

True the protein won't effect glycogen levels, but it will be used as energy. The body likes to burn carbs, protein, and fat, in that order. If protein is readily available it will be used.

Lets say during your session you burn 500 calories. If it is first thing in the morning on an empty stomach with steady moderate cardio 40% of the calories may be fat (I am guessing here with the percentages).

If you change any of the variables (not first thing, not an empty stomach, more intensity), with each change you lower that percentage. In addition some alerations in variables will cause muscle breakdown. Hope this helps.

Also if you really want to preserve muscle and burn fat I have to more suggestions:

Fat-burning -- taking 1000mg of liquid L-Carnatine 1/2 hour before the cardio will increase the fat burning percentage.

Muscle-preservation -- taking the following suppliments immediately AFTER your session:

whey protein
BCAAs
L-Glutamine

Twin Peak · 04-17-2002, 03:07 PM

BTW, from your pics you look great, probably 45 minutes a week 4 times a week would be enough.

ActionMatt · 04-17-2002, 03:15 PM

I'm a big fan of intervals, but I don't ever recommend doing any activity w/o eating.

How much protein you use will depend on how intense the heavy intervals are, and how depleted your muscle glycogen levels are. All in all, I'd say you'll still use less muscle doing 20 min of intervals than in 45 min of endurance work.

Jenny · 04-17-2002, 03:22 PM

Wow!! Thank's guys! You're so helpful!

ActionMatt, I'd love to read those studies, I'll PM you my email!

TP- I usually take a thermo with ECA 1/2hour before cardio.. would L-carnitine be better.. I've heard that L-carnitine is not doing much alone, that it would need other "stuff" lol to be beneficial... again, I might be wrong.. I will definately get some Glutamine though, have been planning to for a while! just one more question, what are BCAA's?

Twin Peak · 04-17-2002, 04:29 PM

Branch Chain Amino Acids -- the aminos that help build and preserve muscle the most. You can find it in pill or power form.

I take an ECA as well.

ECA stimulate your metabolism. L-Carn just helps transports fats. Studies are mixed but I have had good success with liquid L-carn in conjunction with cardio. L-carn alone will not do anything. You can take both L-carn and ECA.

I won't debate Matt, cuz you all know my belief, but I'd like to see any "studies" to the contrary.

Jenny · 04-18-2002, 12:19 AM

TP- I'll try some L-carnitine.. when I get some more money.. am pretty broke right now.. I used to spend all my money on clothes.. now I only buy supps...

Tried the HIT cardio this morning on empty stomach and it felt great! did 20 min and it felt like 10.. will do it again tomorrow!

oe40luvr · 04-19-2002, 02:39 PM

I havent done cardio in about 4 years... i simply cut alot of calories from my diet and get in the weightroom 5-6 days a week, 1-2 hours a day

vinman · 04-22-2002, 03:19 PM

twin is absoultly right. Ever hear of the ZONE, it's the magical place to be if you want to burn fat. This means low intensity exercise for atleast 30 minutes. There are several books out on calulating you hart rate or do a search on the internet. when you determine your hart rate you want to stay in the low limits.

ActionMatt · 04-22-2002, 03:20 PM

Robboe · 04-22-2002, 04:31 PM

Hahah!

Here's a lyle McDonald article for anyone interested:

Fat burning myths

Hi again. Of all of the info I'm going to post, I imagine this one will draw the most criticism and disbelief. In the field of sports research, very few things are cut and dry. Beliefs change frequently and research is often contradictory. So, what I'm going to present is some of the current research and findings into one of the most debated topics in exercise. Today I will be talking about:

Aerobic Exercise and the Fat Burning Myth
Before I get started, let me ask everyone reading this one question. "Have you ever seen a fat sprinter?" Think about this question while you read this post and I will explain why I asked it at the end.

Myth #1: After 20 minutes of aerobic exercise, your body is using predominantly fat as the fuel for exercise.

This belief has pervaded the exercise world for a very long time. Unfortunately, it is incorrect. First, the body always uses some combination of fat and carbohydrate during exercise. Second, the time course of fat usage during exercise is much slower than that. A study of trained cyclists will help to explain why this myth is incorrect. Basically, a group of cyclist rode at a moderate intensity while the amount of each substrate being used was measured. At the one hour period, they were still deriving over 60% of the calories burned from carbohydrate. Of the approx. 40% fat being burned, only 27% came from fat cells while the other 13% came from intramuscular fat. This merely serves to point out that it can take upwards of an hour for fat to be a major energy source during exercise. We'll see later on that it may not matter with respect to fat loss.

Myth #2: Well trained people will shift over to fat burning faster than untrained people. Also, low intensity exercise will burn more fat than high intensity exercise.

A study was done at Georgia State U. on very well trained aerobics teachers. They stepped for approx 40 minutes (about the length of a typical step class) while the source of energy was measured as above. Mind you, these were extremely well trained teachers and the intensity of their exercise was approx 60% of their max which is fairly low. Of the total energy expended, over 90% came directly from carbohydrate with only a small amount coming from fat. This draws some serious doubt on both theabove myths. We'll also see later that this doesn't matter either for fat loss.

The myth of low intensity exercise being better for fat loss is erroneous for this reason. Yes, it is true that you burn a greater percentage of fat during low intensity exercise (actually you burn the greatest percentage of fat during sleep which is the ultimate in low intensity activity). However, the total number of calories burned is less so the absolute number of fat calories burned is less. During high intensity exercise, you burn a lower percentage of fat calories but a higher absolute number of fat calories due to the higher number of total calories burned. You also get done faster.

At this point, I'm guessing that you're saying "Well, if I can only burn fat if I exercise an hour or more, why should I bother?" This brings us to the final myth.

Myth #3: You must burn fat during exercise to lose fat.

Two very similar studies have found evidence that this is simply not the case. One was done at UCLA (my alma mater) while the other was perormed at Georgia State U. Both had two groups exercising at either a very high intensity or a very low intensity. The exercise was standardized so that both groups burned the same number of calories. One group exercised approx. 50 minutes at a very low intensity (~50% VO2max) while the other exercised approx. 25 minutes at a very high intensity (~90% VO2 max). Well, based on the pervading myths, only the low intensity group should have lost fat. But, at the end of 18 week, bodyfat loss was identical. Now you're saying "But if the high intensity group burned only carbs, how did they lose fat?" They don't really know. However, what seems to be important is the caloric deficit rather than the manner of burning the calories. Even if you do tons, of low intensity exercise, if you still eat too much, you will not lose fat. High intensity, which burns more calories will produce a greater caloric deficit making overall fat loss greater than low intensity.

So, how about our sprinter. Well, sprinters, who tend to be phenomenally lean break all of the supposed rules for fat loss. They do lots of short duration, high intensity work burning only carbs during exercise. However, their bodyfat levels are extremely low.

Now, am I recommending that everyone go out and start running sprints to lose fat. Well, no. First and foremost, high intensity exercise greatly increases the chance for injury, especially if you are just starting out. Second, high intensity exercise is very uncomfortable. If you are just starting, you will not continue exercising if you put yourself through lots of unenjoyable and painful exercise. However, assuming you have been working out a sufficient amount of time to be physically able to do high intensity work, you will definitely see greater fat loss by exercising at a higher intensity because you will be burning more calories for a given time period. This is especially important for those people who have a given amount of time that they can exercise. In order to burn more calories, they should increase the intensity since they cannot increase the time.

ActionMatt · 04-22-2002, 05:53 PM

......which is basically what I've been saying for two years now.

For anyone interested, the fat burning effect seems to be because of how the musculature adapts to the stimulus of heavy anaerobic work. The period of heavy breathing following high-intensity work is also marked by a heavy increase in beta-oxidation, the mechanism by which fat is used for fuel. The long-term adaptations to this form of training, coincidentally, increase glycolytic enzymes in general, and also the rate of beta-oxidation. It appears, as Lyle notes, that the fat burning comes from the caloric deficit generated and the fat-burning effects during the rest of the day.

Coincidentally, this form of training can also be applied with weights as well. As an additional bonus, since this work takes place in anaerobic metabolics, you don't have to worry about those nasty endurance adaptations that can make gaining or maintaining muscle so difficult even while in caloric deficit.

04-17-2002, 02:30 PM	#5
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Scotty, wouldn't I lose a lot of muscle doing that while glycogen levels are low..??? No, because your heart rate isn't at a constant state like steady high or moderate cardio. Its going up and down so your body won't get over worked and start pulling more energy from muscle protein.
	Cool

04-17-2002, 02:47 PM	#6
dg806 Guardian of The Homeland Super Moderator Join Date: Jan 2002 Location: Charlotte NC Posts: 17,447	[quote]Originally posted by Nike_Girl So Twin, what you say is basicly: proteinshake in AM+cardio= only protein burned... I thought the body rather used fat than protein and muscle tissue for energy.. If protein is available it will burn it first...
	www.sbmuscle.com

04-17-2002, 03:05 PM	#10
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,870	Nike --- I hate to say it but DG is right. True the protein won't effect glycogen levels, but it will be used as energy. The body likes to burn carbs, protein, and fat, in that order. If protein is readily available it will be used. Lets say during your session you burn 500 calories. If it is first thing in the morning on an empty stomach with steady moderate cardio 40% of the calories may be fat (I am guessing here with the percentages). If you change any of the variables (not first thing, not an empty stomach, more intensity), with each change you lower that percentage. In addition some alerations in variables will cause muscle breakdown. Hope this helps. Also if you really want to preserve muscle and burn fat I have to more suggestions: Fat-burning -- taking 1000mg of liquid L-Carnatine 1/2 hour before the cardio will increase the fat burning percentage. Muscle-preservation -- taking the following suppliments immediately AFTER your session: whey protein BCAAs L-Glutamine
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

04-17-2002, 03:07 PM	#11
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,870	BTW, from your pics you look great, probably 45 minutes a week 4 times a week would be enough.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

04-17-2002, 04:29 PM	#14
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,870	Branch Chain Amino Acids -- the aminos that help build and preserve muscle the most. You can find it in pill or power form. I take an ECA as well. ECA stimulate your metabolism. L-Carn just helps transports fats. Studies are mixed but I have had good success with liquid L-carn in conjunction with cardio. L-carn alone will not do anything. You can take both L-carn and ECA. I won't debate Matt, cuz you all know my belief, but I'd like to see any "studies" to the contrary.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

04-17-2002, 11:50 AM	#1
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Intensive cardio in Am while cutting? I have read a lot about fatburning and the role cardio plays.. I know that cardio in AM and after weights is very beneficial.. However, some sources advises to go with low intensity to prevent muscle loss, and other to do intervals.. I like doing intervals.. like a 35 min program in AM with sprints, jogs and walks.. Before doing this I always have a protein shake.. Will I burn a lot of muscle doing this, or is that just a myth? Perhaps I should replace it with a 60 min powerwalk.. Which means I have to get up even earlier.. any advise appreciated!

04-17-2002, 12:04 PM	#2
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,870	Hey Nike-- As with everything in training, there are differing schools of the thought. But from everything I have read and experienced. Moderate pace cardio is best for (1) burning fat and (2) preserving muscle (especially in the legs). To optimize burning fat do cardio first thing ON AN EMPTY STOMACH. Your glycogen stores are low and you force the body to burn fat. If you have a protein shake, you will just use the protein as energy. If you go v intense, your body will break down muscle for energy. You can also do this after weights (same principles). 60 minutes of moderate is better than 30 of intense even if you "burn the same amount of calories". That said, I hate cardio and try to stay away unless I am training for a show. Good luck, and impressive journal, btw.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

04-17-2002, 12:23 PM	#3
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	I think HIT cardio is the best, I do it for 20min and it seems to work very well and the time just flies by. 30 sec. Very light jog, 30 sec. hard run X 4 Times then Walk for 1 min Then back to the jog/hard run Do the above 4 times and you've got your 20 min of HIT cardio.
	Cool

04-17-2002, 01:58 PM	#4
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	I am even more confused right now.. in the latest book I read, they strongly advised a protein shake before cardio in AM and said that it would not effect glycogen levels.. So Twin, what you say is basicly: proteinshake in AM+cardio= only protein burned... I thought the body rather used fat than protein and muscle tissue for energy.. So, you suggest I do 60 min mod. intense ON EMPTY stomach.. ?? that means I have to get up earlier!! Scotty, wouldn't I lose a lot of muscle doing that while glycogen levels are low..??? HELP!

04-17-2002, 03:02 PM	#8
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	DG- ok.. I really didmn't know that.. suprised Thanks!

04-17-2002, 03:05 PM	#9
ActionMatt Member Join Date: Mar 2002 Location: Here Posts: 127	The period of heavy breathing following intense cardio is characterized by a sharp increase in beta oxidation, ie, fat metabolism. I've got a rather large file compiling studies and general metabolic info regarding intervals and lactate threshold training I can send you if you're interested, nike.

04-17-2002, 03:15 PM	#12
ActionMatt Member Join Date: Mar 2002 Location: Here Posts: 127	I'm a big fan of intervals, but I don't ever recommend doing any activity w/o eating. How much protein you use will depend on how intense the heavy intervals are, and how depleted your muscle glycogen levels are. All in all, I'd say you'll still use less muscle doing 20 min of intervals than in 45 min of endurance work.

04-17-2002, 03:22 PM	#13
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Wow!! Thank's guys! You're so helpful! ActionMatt, I'd love to read those studies, I'll PM you my email! TP- I usually take a thermo with ECA 1/2hour before cardio.. would L-carnitine be better.. I've heard that L-carnitine is not doing much alone, that it would need other "stuff" lol to be beneficial... again, I might be wrong.. I will definately get some Glutamine though, have been planning to for a while! just one more question, what are BCAA's?

04-18-2002, 12:19 AM	#15
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	TP- I'll try some L-carnitine.. when I get some more money.. am pretty broke right now.. I used to spend all my money on clothes.. now I only buy supps... Tried the HIT cardio this morning on empty stomach and it felt great! did 20 min and it felt like 10.. will do it again tomorrow!

04-19-2002, 02:39 PM	#16
oe40luvr Registered User Join Date: Apr 2002 Location: Colorado Posts: 26	I havent done cardio in about 4 years... i simply cut alot of calories from my diet and get in the weightroom 5-6 days a week, 1-2 hours a day

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04-22-2002, 03:19 PM	#17
vinman Registered User Join Date: Apr 2002 Location: Arizona Posts: 11	twin is absoultly right. Ever hear of the ZONE, it's the magical place to be if you want to burn fat. This means low intensity exercise for atleast 30 minutes. There are several books out on calulating you hart rate or do a search on the internet. when you determine your hart rate you want to stay in the low limits.

04-22-2002, 03:20 PM	#18
ActionMatt Member Join Date: Mar 2002 Location: Here Posts: 127	LOL

04-22-2002, 04:31 PM	#19
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,141	Hahah! Here's a lyle McDonald article for anyone interested: Fat burning myths Hi again. Of all of the info I'm going to post, I imagine this one will draw the most criticism and disbelief. In the field of sports research, very few things are cut and dry. Beliefs change frequently and research is often contradictory. So, what I'm going to present is some of the current research and findings into one of the most debated topics in exercise. Today I will be talking about: Aerobic Exercise and the Fat Burning Myth Before I get started, let me ask everyone reading this one question. "Have you ever seen a fat sprinter?" Think about this question while you read this post and I will explain why I asked it at the end. Myth #1: After 20 minutes of aerobic exercise, your body is using predominantly fat as the fuel for exercise. This belief has pervaded the exercise world for a very long time. Unfortunately, it is incorrect. First, the body always uses some combination of fat and carbohydrate during exercise. Second, the time course of fat usage during exercise is much slower than that. A study of trained cyclists will help to explain why this myth is incorrect. Basically, a group of cyclist rode at a moderate intensity while the amount of each substrate being used was measured. At the one hour period, they were still deriving over 60% of the calories burned from carbohydrate. Of the approx. 40% fat being burned, only 27% came from fat cells while the other 13% came from intramuscular fat. This merely serves to point out that it can take upwards of an hour for fat to be a major energy source during exercise. We'll see later on that it may not matter with respect to fat loss. Myth #2: Well trained people will shift over to fat burning faster than untrained people. Also, low intensity exercise will burn more fat than high intensity exercise. A study was done at Georgia State U. on very well trained aerobics teachers. They stepped for approx 40 minutes (about the length of a typical step class) while the source of energy was measured as above. Mind you, these were extremely well trained teachers and the intensity of their exercise was approx 60% of their max which is fairly low. Of the total energy expended, over 90% came directly from carbohydrate with only a small amount coming from fat. This draws some serious doubt on both theabove myths. We'll also see later that this doesn't matter either for fat loss. The myth of low intensity exercise being better for fat loss is erroneous for this reason. Yes, it is true that you burn a greater percentage of fat during low intensity exercise (actually you burn the greatest percentage of fat during sleep which is the ultimate in low intensity activity). However, the total number of calories burned is less so the absolute number of fat calories burned is less. During high intensity exercise, you burn a lower percentage of fat calories but a higher absolute number of fat calories due to the higher number of total calories burned. You also get done faster. At this point, I'm guessing that you're saying "Well, if I can only burn fat if I exercise an hour or more, why should I bother?" This brings us to the final myth. Myth #3: You must burn fat during exercise to lose fat. Two very similar studies have found evidence that this is simply not the case. One was done at UCLA (my alma mater) while the other was perormed at Georgia State U. Both had two groups exercising at either a very high intensity or a very low intensity. The exercise was standardized so that both groups burned the same number of calories. One group exercised approx. 50 minutes at a very low intensity (~50% VO2max) while the other exercised approx. 25 minutes at a very high intensity (~90% VO2 max). Well, based on the pervading myths, only the low intensity group should have lost fat. But, at the end of 18 week, bodyfat loss was identical. Now you're saying "But if the high intensity group burned only carbs, how did they lose fat?" They don't really know. However, what seems to be important is the caloric deficit rather than the manner of burning the calories. Even if you do tons, of low intensity exercise, if you still eat too much, you will not lose fat. High intensity, which burns more calories will produce a greater caloric deficit making overall fat loss greater than low intensity. So, how about our sprinter. Well, sprinters, who tend to be phenomenally lean break all of the supposed rules for fat loss. They do lots of short duration, high intensity work burning only carbs during exercise. However, their bodyfat levels are extremely low. Now, am I recommending that everyone go out and start running sprints to lose fat. Well, no. First and foremost, high intensity exercise greatly increases the chance for injury, especially if you are just starting out. Second, high intensity exercise is very uncomfortable. If you are just starting, you will not continue exercising if you put yourself through lots of unenjoyable and painful exercise. However, assuming you have been working out a sufficient amount of time to be physically able to do high intensity work, you will definitely see greater fat loss by exercising at a higher intensity because you will be burning more calories for a given time period. This is especially important for those people who have a given amount of time that they can exercise. In order to burn more calories, they should increase the intensity since they cannot increase the time.
	Being held down by The Man

04-22-2002, 05:53 PM	#20
ActionMatt Member Join Date: Mar 2002 Location: Here Posts: 127	......which is basically what I've been saying for two years now. For anyone interested, the fat burning effect seems to be because of how the musculature adapts to the stimulus of heavy anaerobic work. The period of heavy breathing following high-intensity work is also marked by a heavy increase in beta-oxidation, the mechanism by which fat is used for fuel. The long-term adaptations to this form of training, coincidentally, increase glycolytic enzymes in general, and also the rate of beta-oxidation. It appears, as Lyle notes, that the fat burning comes from the caloric deficit generated and the fat-burning effects during the rest of the day. Coincidentally, this form of training can also be applied with weights as well. As an additional bonus, since this work takes place in anaerobic metabolics, you don't have to worry about those nasty endurance adaptations that can make gaining or maintaining muscle so difficult even while in caloric deficit.

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