Should Skinny Guys Do Cardio? Tips for Achieving Your Goals

Should Skinny Guys Do Cardio? The Pros and Cons

Cardiovascular exercise is important for overall health and fitness. However, many skinny guys avoid cardio out of fear it may cause unwanted fat loss. The answer on whether cardio is recommended depends largely on your goals and regimen.

Benefits of Cardio for Skinny Guys

Here are some potential benefits skinny men can gain from sensible cardio training:

• Improved stamina - Cardio exercise enhances heart, lung, and muscle endurance needed for physical activities.
• Increased calorie burn - A cardio session burns calories during and after exercise, helping create a calorie deficit.
• Appetite control - Cardio can help suppress appetite, making it easier to maintain a calorie deficit.
• Stress relief - Aerobic exercise helps manage cortisol and has mood-boosting benefits.
• Reduced disease risk - Regular cardio activity lowers risks for obesity, heart disease, diabetes, and certain cancers.
• Lean muscle retention - Cardio paired with proper resistance training helps maintain muscle when cutting.

Concerns About Cardio for Skinny Men

Some downsides of excessive cardio for ectomorph body types include:

• Muscle loss - Too much cardio paired with inadequate protein/calories can lead to catabolism of muscle.
• Fatigue and burnout - Lots of steady-state cardio can create excessive fatigue affecting muscle growth.
• Overtraining - Cardio and weights together heighten injury risk without proper recovery.
• Hormonal changes - Excessive cardio may affect testosterone, growth hormone, and other anabolic hormones.
• Slow weight gain - Creating a caloric surplus is harder with high volumes of intense cardio training.

Determining an Ideal Cardio Plan

There are several factors skinny men should consider when creating a cardio program:

• Goals - If only building muscle, limit cardio. If improving endurance or losing fat, increase cardio.
• Total weekly volume - Around 150 minutes of moderate cardio or 75 minutes of high intensity cardio per week is a good general target.
• Type - Mix low, moderate and high intensity types; use machines, outdoors or bodyweight formats.
• Timing - Do cardio and weights on separate days or in separate sessions on the same day.
• Recovery - Take at least 1 full rest day without cardio and ensure sufficient protein intake and sleep.

Best Types of Cardio Exercise for Skinny Men

Certain cardio modalities may suit ectomorphs better than excess steady-state endurance training. Smart choices include:

• Interval training - Alternate short high intensity bursts with lower intensity recovery periods.
• Sprints - All-out sprints followed by walking rest periods torches calories and builds explosiveness.
• Hill training - Walking, running or cycling up inclines recruits more muscle and burns more calories.
• Stair climbing - Climbing stairs or using a stair machine provides an intense, low impact option.
• Jumping rope - A high calorie burn exercise that builds coordination and engages much of the body.
• Rowing - Rowing workouts like a 2K test build endurance while developing back, arm and leg muscles.

Sample Cardio Plans for Ectomorphs

Here are two sample cardio programs for skinny men focused on either muscle building or fat loss goals:

Muscle Building Cardio Plan

• 2-3 HIIT workouts per week on non-lift days
• 10-15 minutes moderate cardio after weights as active recovery
• 1 longer 30-45 minute low intensity session on weekends
• 80/20 mix of low/high intensity cardio

Fat Loss Cardio Plan

• 3-4 HIIT or sprint sessions per week on non-lift days
• 1-2 moderate 30 minute incline treadmill or stair machine sessions
• 1 longer 45-60 minute outdoor session like running, cycling, swimming
• 60/40 mix of low/high intensity cardio

Nutrition Tips for Cardio Training

To support cardio goals, pay attention to:

• Energy needs - Increase carb intake before cardio sessions for fuel.
• Hydration - Drink plenty of water before, during and after cardio exercise.
• Recovery nutrition - Consume carbs and protein within 30-60 minutes post-cardio to replenish glycogen and help muscles recover.
• Overall diet - Ensure your calorie intake matches your goals for muscle gain or fat loss.

Resistance Training Recommendations

To offset potential muscle loss, ectomorphs need to strength train hard and smart by:

• Using heavy weights and lower reps most of the time
• Prioritizing large, compound exercises like squats, presses, rows, pull-ups
• Allowing for plenty of rest between intense sets
• Varying rep ranges and supersets to stimulate all muscle fibers
• Working each muscle group at least twice per week

Balancing Cardio and Resistance Training

Strategies like these can help optimize results:

• Do most cardio and lifting workouts on separate days.
• Schedule cardio in the mornings and lift later in the day to allow muscle recovery.
• Always lift first on days you combine weights and cardio.
• Take 1-2 full rest days without any formal exercise per week.
• Listen to your body and cut back if excessively fatigued or plateauing.

The Bottom Line for Skinny Men and Cardio

Some cardio exercise can benefit skinny guys depending on individual goals. The optimal amount and type of cardio balances improving heart health and endurance while still supporting muscle growth. Pay close attention to programming, nutrition, and recovery when combining cardio and strength training.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.