As reported by exercise physiologist Irv Rubenstein, Ph.D., weight training combined with three 30-minute cardio sessions per week will give cardiovascular benefits without muscle loss.

Cardiovascular

In order to sustain muscle gains, Dr. Rubenstein suggests using the rowing machine or doing interval training for the aerobic portion of your exercise regimen.

An example of interval training is using the stationary bicycle for 30 minutes, with one-minute high intensity “sprints” every 5 minutes.

These exercises integrate resistance with cardiovascular endurance, ultimately protecting lean muscle mass.

Running isn’t recommended as a cardiovascular activity because it can decrease muscle size due to the large energy demands.

In addition, it is not suggested that cardio be done on the same day as resistance training.

Studies demonstrate that more muscle growth happens on strength training-only days in comparison to cardio and strength training on the same day.

If cardio and strength training have to be done on the same day, lift first, when physical strength, mental focus, and energy supply are at their peak.

Weight training

To maximize muscle growth, a 3-day lifting cycle is favored, with 2 to 3 sets of 10 to 15 repetitions with a heavy weight. Splitting workouts to cover certain body parts on different days may also aid muscle growth.

An example of this would be – chest, shoulders, and triceps on one day; lower body for another day; and, back, trapezius (upper shoulders/upper back area), and biceps on yet another day.

Resting is crucial to muscle repair and growth so there need not be more than three consecutive days of overall exercise (resistance training or cardio) followed by a rest day.

An ideal exercise schedule would look like the following

Day 1 – chest, shoulders, and triceps weight training

Day 2 – back, trapezius, and biceps resistance training

Day 3 – 30 minutes of rowing

Day 4 – REST

Day 5 – 30-minute bike interval with sprints

Day 6 – lower body strength training

Day 7 – REST

Nutrition

If the goal is overall muscle gain, consuming a high-calorie diet builds and maintains muscle mass.

At a minimum, your husband needs to eat three moderate to large-size meals of approximately 500 to 700 calories each a day, with three snacks throughout the day consisting of 200 to 400 calories each.

Meals and snacks need to contain protein, carbohydrate, and fat and be spaced 3 to 4 hours apart. Select protein from animal sources at meals often, namely for the meal after any workout.

A snack needs to be consumed approximately 1 to 2 hours before a workout. Calories aren’t to be curtailed on rest days.

Here’s a sample eating plan for both workout and non-workout days

Breakfast – 2 scrambled eggs, 1 slice of cheese, 2 slices of whole grain toast, 1 cup of juice

Morning Snack – . cup of trail mix (mixture of nuts/seeds and dried fruit)

Lunch – 3 ounces of roast beef, 1 tablespoon of mayo on a roll with lettuce and tomato, 1 cup of fruit yogurt

Afternoon Snack – 1 protein bar (approximately 200 – 300 calories total)

Dinner – 6 ounces of chicken (i.e., 2 breasts), 1 cup of rice, 2 cups of tossed salad with 2 tablespoons of salad dressing

Evening Snack – 1 cup of 4% cottage cheese, 1 slice of toast, 1 banana

Overall, some cardiovascular activity is good for the heart, but too much will inhibit a man’s efforts to gain muscle mass.