The biggest lie they tell you:

Cardio kills muscle growth.

Here’s the truth (and how you can become a jacked runner):

There are 3 pillars of health:

• Sleep
• Nutrition
• Exercise

In that order.

It doesn’t matter how you train, for any exercise program to be successful, you neet to sleep and eat well.

Getting in your best physical shape requires cardio AND strength training.

Sample protocol:

Cardio:

• 3x/week
• 150+ min/week
• Sustained efforts

Strength:

• 3x/week
• 5-10 sets
• Full-body

Most guys want big muscles. But if you’re not fit, you’re not jacked.

Cardio helps with:

• Sleep
• Mood
• Weight
• Falling risk
• Cholesterol
• Blood sugar
• Brain health
• Chronic pain
• Heart strength
• Blood pressure
• The Immune system

It's safe, affordable, and easy to do anywhere.

Strength training helps with:

• Mood
• Injury risk
• Falling risk
• Self-esteem
• Blood sugar
• Brain health
• Heart health
• Bone strength
• Abdominal fat
• Burning calories
• Appearing leaner
• Mobility & flexibility

It promotes a higher quality of life.

The science is clear.

You need both cardio and strength training.

The synergy between the 2 is powerful.

We want hypertrophy.

Here’s how:

To build muscle mass, you need a caloric surplus.

You must eat more than you burn to have the fuel to build new muscle.

Cardio gets a bad rep from muscle builders because it burns calories (so does strength training).

But this is only one side of the equation.

For hypertrophy, strength training is the priority.

But consistent cardio improves capillary growth and circulation in muscles…

Helping you get more jacked.

The answer is to eat more.

30 minutes of light cardio burns 200 calories, which is the equivalent of a few handfuls of nuts.

So all you need to do to get fit and jacked is increase your caloric intake on the days you do cardio.

Before I started running, I lifted all the time.

I wanted to get big, but I was also:

• Fat
• Unhealthy
• And 50 pounds overweight

Despite lifting, I was on a bad path.

Since adding running:

• I feel great
• Can lift heavy things
• Can run for many hours
• And I look good (or so my wife tells me)

Cardio doesn’t kill muscle gains, it shows that you’ve gained muscle.

Lift more.
Run more.
Eat more.

That's it! Thanks for reading my thread.

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