I'm new to this so if this question has already been addressed, I apologize. I met with a trainer briefly last night and he was telling me that I should always do my weight training before cardio in a workout.
Does anyone know why?
You will lift less weight due to glycogen depletion in your muscles but thats what you want; because then the body will start to use the stored fat for energy! And you will lose BF% and tone at the same time.
Appreciate the advice!
this can be sort of confusing so bear with me!:
you're body burns energy from two different energy sources, glycogen and fat. it must burn an adequate amount from your glycogen stores before burning from your fat stores. weight training burns primarily glycogen in your body, and cardio burns primarily fat. if you hop right on the treadmill before your weightlifting it takes approx. 29 minutes to burn your glycogen stores, so if you do your strength training after this you've already depleted your body of the energy it needs for weightlifting from the glycogen stores. hope this helps!
here's a site explaining it further: http://www.shapeyou.com/weights_first.html
... so if you deplete all your glycogen stores by weight training first, you might not be able to start that fat burning when you start your cardio session. You know this has happened when you're wiped out and just can't seem to get going and into the groove.. of course, we are assuming here that you have depleted all your glycogen stores during that weight session...
Whereas if you do cardio first, *assuming* you don't exhaust all your glycogen stores during your cardio (i.e., you have properly stocked glycogen amounts by eating right and you didn't just run 10 miles or you weren't doing sprints/running too fast), then it's glycogen that your muscles rely on for anaerobic (i.e, without oxygen) exercise.
As for me.... I always ran before I lifted, because running was my priority. I only ran for 30 minutes on days I was going to lift, and saved my long runs for days I wasn't going to lift.
Incidentally, the article in that link is just plain wrong, saying you only burned fat for 1 minute during 30 min of cardio?? Or maybe I misread it, but that doesn't sound right!
You are going to have to go out and seek your own knowledge read studies from both sides of the fence and don't be afraid to try things with clients, just because it goes against the norm doesn't always mean it won't work. There are new studies everyday some are bogus but some are done right and yield some interesting results.
I have been a trainer for 17 years and the stuff I learned in school have been flipped around so many times it is ridiculous. the best way to learnd what works is to try it on clients and see how the body responds if it works great if ti doesn't then you try something else. It can be really fun sometimes!
1 g protein per lb or per kg
aerobic vs anaerobic
stretch before or after
morning or afternoon workout
I think the beauty of fitness and being a trainer is that there is little black and white. What works for one person will without a doubt be the exact opposite of what another person should do.
For me personally, I'm with jc343 and jenmcc in that running is my primary focus, so I do a short cardio session first, then lift afterwards. I find I can still lift plenty of weight, sometimes even more than I can if I lift cold, because my muscles are quite warmed up without being as fatigued as they would be had I done a normal length run. (For example, I may run 2-3 easy miles, then lift. I won't be nearly so tired as if I tried to lift after I ran 5+ or even 3 at a 5k pace.)
And, if I lift first, I seem to have poor results from my run, no matter how I try to pace myself. And that is more demoralizing to me than having to lift 5 fewer pounds or do a rep or two less. (Which again, may not be the case, because sometimes I've got so much post-run energy.)
To each his own - everyone should experiment with themselves every bit as much as we 'experiment' with clients. :)
Try each one for a week and see what YOU prefer. I have done it both ways but now that I have discovered HIIT I do the cardio first. Otherwise, I don't have the energy left to do the HIIT , but I do have the energy to do weights after HIIT.
There is no "ONE" way of doing a workout. Workouts are as individual, as the individual doing them!
P.S. If you haven't tried HIIT I highly recommend it!
What exactly is HIIT...
I'm a personal trainer and am new to this site, so a little late on responding. I noticed that you were receiving some rather mixed information as far as when to incorporate cardio into your routine. There is a right and a wrong answer, as long as fat loss is one of your goals, even if it isn't the main goal. Unfortunately, the responses to your question seemed to be less about helping you and more about a back-and-forth of various information among various participants. Confusing for you, I'm sure. My suggestion is to research this topic outside of this site, for example on www.dailymuscle.com, for the most responsible, professional answer. Or google GLYCOGEN STORES CARDIO AND TRAINING, and you should have no problem finding the answer to your cardio question. Good luck and happy training!
Like others have suggested, I am just going to try doing weights first/cardo second for a couple of weeks first. If it doesn't work for me I will switch it up.
Hi everyone, I'm new to this too so sorry if I seem to be asking a stupid Q.
So over the last few months I've started to really try and eat healthily and exercise far more. I've definitely got more trim but haven't really lost lots of weight. My legs and arms are slim but I still have some excess weight around my stomach. I go to the gym about 3/4 days a week, run 3km on the treadmill, cycle 8 km and do 10 minutes on the stair master. I do some light weights in between all that. If I have some energy left then I go on the cross trainer.
I want to look thinner (have no interest in building muscle, as in getting bulky looking), should I do my weights first off or in the middle of my workout or nearer the end?
Because I've been sort of surprised that the weight hasn't started to fall off me considering in the past I didn't watch my weight at all and didn't really exercise. My mum thinks that I'm the type of person who doesn't put on weight easily but who also doesn't lose it easily?
Basically I just want any advice that can get me the best weight loss per my workouts! Thanks