“If you want to put on muscle mass then you gotta be at a calorie surplus (you can still get stronger at a calorie deficit but it's slower and you won't put on much muscle mass). If you're doing cardio that much then you're probably burning a lot of calories from it. If you account for the calories you burn from cardio and you're still eating at a surplus, it's all good, you'll gain muscle mass. You might be at a deficit if you account for your cardio which would make it very hard to put on muscle mass”
关于运动和健康，一般的共识是有氧和举重增肌相结合。但是又有说法，太多有氧不利于增肌。问题是，多少有氧是“太多”呢？在网上查了一下为什么有氧会不利于增肌，没有找到这方面的科学文献，只在论坛里有些讨论，比如reddit：
“If you want to put on muscle mass then you gotta be at a calorie surplus (you can still get stronger at a calorie deficit but it's slower and you won't put on much muscle mass). If you're doing cardio that much then you're probably burning a lot of calories from it. If you account for the calories you burn from cardio and you're still eating at a surplus, it's all good, you'll gain muscle mass. You might be at a deficit if you account for your cardio which would make it very hard to put on muscle mass”
不清楚这些人的背景，所以不能想当然。这个说法的根据在于calorie surplus有助于增肌，而有氧会消耗很多卡路里。想听听大拿们和专业人士的看法，这个说法靠谱吗？如果是calorie surplus的问题，那可以在做有氧的时候多吃点补充上来。
另外，我在想，也不一定要当天补吧？因为人体本身就是“蓄能器”，有很多存储。即便是马上吃东西，消化吸收也需要时间，恐怕赶不上趟了吧？平时，或者做有氧的前一天就要有些surplus？
大部分没有肌肉线条不是因为肌肉不够，是因为脂肪太多
这样泛泛讨论，没有什么意义。如果想加强有氧，像运动员那样训练，carbohydrate-loading了解一下。
有氧运动讲究的是肌肉利用效率，该有的有，不该有的少有，另外就是小布科普过的红肉白肉之类的。有氧耐力训练 必须保持一定比例的碳水，不能完全鸡胸肉 蛋白粉的高蛋白无碳饮食。
而“增肌”更多是从体型外貌角度考虑，碳水是大敌，饮食以尽量高蛋白低碳为目标。有不少健身书籍会详细讲解增肌与饮食的节奏和增肌supplement等
有氧够多是多少，跑100公里每周？速度，强度？https://www.insider.com/does-cardio-running-hiit-hinder-muscle-building-gains-2021-4 类似的信息一抓一大把。
无氧锻炼增肌的渠道是靠运动中产生的一些化学物质才激发的，但是有氧运动会消耗，抑制这些化学物质的产生从而减弱无氧增肌的效果。先无氧力量训练再跑步，对跑步能力的提高是有帮助的。相当于先使身体疲惫，腿疲惫，身体乳酸量增加，然后通过有氧跑步消耗掉，提高有氧能力。最近听书学到的。
弄不好我们听的是同一本书，