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I really loved this question from a CFB reader as it highlights the importance of adjusting your training modalities to meet your current fitness goals!

Question: I'm 5'5", 118 lbs and 20 percent bodyfat. I have been weight lifting three times a week, take a spin class twice each week and run on the treadmill three times a week for 60 minutes each workout. Overall I am happy with the way I look but I would like to add a little muscle mass which I know was one of your goals too. Any ideas? Lynn.

Answer: I'll share with CFB readers that Lynn and I corresponded on this for a while and she did share the complete details of her workout program with me - a 3-day total body split with pretty aggressive weights.

My advice to Lynn was to CUT THE CARDIO!

This was something that I had a difficult time getting my head around when I was trying to add a little muscle. Personally, I do not think there is any modality more effective for quick fat loss than HIIT. Since fat loss is the starting point for most of us, it is easy to become stuck in the mentality that if I cut back on my cardio the fat is going to come back.

RELAX!

Keep in mind that the more lean muscle mass you have, the more calories you will burn at rest. Lynn is already pretty lean and as long as she continues to watch her diet and exercise, she has little to worry about in regards to getting fat.

For women and men, when your goal is to increase muscle mass too much cardio can actually become your enemy as it breaks down muscle mass.

My suggestion to Lynn is to cut back on her cardio to her spin classes and 1 steady state cardio session (30 minutes) per week.

Train hard; stay strong.

Peace.

Susan