Frank Mikulka's Weekly Fitness Tip
Cardio Can Burn Muscle Tissue (March 7, 2006)

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I canít seem to put on the muscle I would like or get the definition I want. I do 1 to 1 Ĺ hours of cardio daily and eat low calories. What am I doing wrong? (Josie, Smithtown)

Your lengthy cardio routine is burning precious muscle tissue. To build muscle you have to train for muscle which means a good solid resistance training program. Incorporate compound movements in your workout: chest press, back rows, squats, lunges, curls and press-ups. Try this schedule: Strength training 2 to 3 times a week and on alternate days doing some cardio.

Everything in balance: Balance your strength training program with an appropriate cardio and nutrition plan. Work hard while you exercise, but schedule time to repair tissue that is broken down during a workout. This means that you have to rest. Often, I see muscles Ė that people train hard to achieve - broken down by overdoing cardio. So, exercise control in your workouts. And donít forget to eat nutrient dense foods, particularly muscle building protein.

Build the muscle you want and keep adjusting your program, gradually increasing the weights and cross training to create your new lean and mean body.

Listen to Frank Mikulka’s Weekly Fitness Tips every week on Debbie Mandel’s Turn On Your Inner Light Show every Tuesday evening from 7:00 to 7:30 pm on WGBB 1240AM. Also available on