To cardio or not to cardio?
As Cardi B said: “I run this sh*t like cardio”
if you're training to lose fat, your balance is going to be different than if you're trying to gain muscle. If you are training for fat loss, you should do at least two but no more than three high-intensity cardio sessions per week. If you are training for muscle gain, once or, at the most, twice per week should be the limit.
Too much cardio can actually hamper your muscle gain by slowing recovery and burning up calories that your body needs for the process of building muscle.
Also remember, your muscles grow in between workouts not during. If you don’t give yourself enough time to properly recover and keep taxing your body with heavy cardio sessions you’re making it harder for your body to fully recover.
As a general guideline, one or two cardio sessions per week should be enough to maintain your cardiovascular conditioning and keep your bodyfat gains in check while not slowing muscle growth. You should train with weights at least three times per week, up to even six times if you can recover from it and still make progress.