Do cardio 2-5 times a week based on your goals. Cardio improves muscle recovery by increasing blood flow to muscles. It will improve your body’s metablolic responses to food, helping you minimize fat storage. It’ll improve your conditioning, which can ease the process of switching to “cutting” from “bulking”. Too much cardio can be harmfull to your muscle gains by reducing your caloric surplus too much, and by causing you to overtrain. Most guys that wan’t a super model type body will need to plug cardio into their routines. You can only cut calories so much before you lose strengh and muscle.
Low intensity cardio tends to negatively impact muscle growth and not burn lots of calories. There are countless studies proving that high intensity cardio causes less muscle break down, burns more calories and stimulates more fatloss than low intensity cardio.
Your cardio session should last 20-30 minutes. Two to three minutes of low intensity cardio warm up. Then go all out for 30-60 seconds. If your new to this 30 seconds will be okay, you wan’t to work your way up to 60 seconds. You then slown down to a low intensity interval that will last as long as your high intensity interval. You may need make your lower intensity part last 1.5-2 times longer than the intense part if your new to this. You repeat this cycle of all out and recovery intervals for 20-30 minutes. After this have a 2-3 minute warm dowm. This method can be applied to any type of cardio. Seperate your weight training and cardio by several hours. If you can’t do that, never do cardio before lifting.