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Cardio Before or After Weights to Burn Fat Fast Cardio before or after lifting Weight Training

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Rating: 4.5; Vote: 2

I am going to be talking about if you should do cardio before or after weight training. This question is most often asked by people looking to get the most amount of fat burn out of their cardio program. Obviously we would like to do that without sacrificing precious muscle mass. Since we're trying to get to the bottom of the most effective way to time our cardio program. We want to make sure that doing the cardio is actually burning fat. Doing the cardio before your workout, unless you're working out on an empty stomach, is going to burn a mix of carbs and dietary fat. That means that you're essentially going to be burning what you ate earlier that day during your cardio workout not fat. In fact it'll probably take you a full half hour to just start burning body fat especially with steady state cardio. The other downside to doing cardio before a workout is also related to the fact that we're going to be burning the food we ate instead of fat. The food we ate, and the stored glycogen from previous meals was going to be valuable fuel for a beast mode workout. All I got to say is good luck with those squats after an hour of running. You're probably already thinking that cardio after the workout is the only way to go, but I haven't even mentioned the biggest benefit to doing it after rather than before. You see when you're doing cardio usually your goal is to burn body fat, and glycogen is like brick wall between you and you're goal. Imagine that there's a very busy highway and every car on this highway represents glycogen. There's a cross street with a yield sign where cars are trying make a turn and get onto this highway. These cars represent your fat cells. While all the glycogen cars are zooming by the fat cell cars are just sitting there at the stop sign waiting their turn. Occasionally a fat cell car gets through, but for the most part when the glycogen cars are around the fat's not getting through. Finally once there are no more glycogen cars the fat cell cars start going through one after the other at a much faster rate. What all that means is that your body, which in this case is the highway prefers to use glycogen for energy. Meaning if you do cardio before your weight training you're probably going to be using mostly glycogen to supply the energy. Fat cells on the other hand will be at the stop sign and will get used here and there at a low rate. Once all the glycogen is gone that's when we start burning fat at a faster rate. Well how the heck do we get rid of all that glycogen? Glycogen happens to be the body's go to fuel when lifting weights, and whats even more awesome is that when you weight train glycogen is converted used for energy in mass quantities. So you're going to burn right through that glycogen quick. After an hour or so of intense weight training you will have probably depleted the majority of the glycogen in your body. This means that directly after the weight training would be an ideal time to start cardio because now you're body will have no choice but to burn fat at a higher rate. If you still only want to do cardio before you're workout then just understand that your going to run into a couple roadblocks. The major one is that your strength and energy levels are going to be depleted if you do a full out cardio session. The only time to do cardio before a workout is as a warm up at a low intensity. You don't really need longer than 10 or 15 minutes to warm up. Whether you do a HIIT workout or a steady state cardio workout you're still going to burn more fat after weights because you'll be in a glycogen depleted state. I prefer a HIIT workout because you can usually get the same if not better results than steady state cardio in half the time. An example of steady state cardio would be jogging on a treadmill, where as an example of HIIT cardio would be sprinting or boxing at a high intensity. Again you'll burn more fat doing either one directly after weights, but I just prefer HIIT, it saves time
Date: 2021-12-23

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Comments and reviews: 10

Willie
I usually do 30-34 minutes on a X-trainer (elliptical machine) before I go to weights/resistance machines. The first 5 mins is spent warming up (resistance level 2) after that I do 5 min blocks where Ill spend 2 mins forwards, 2 mins backwards and then 1 min forwards, rinse and repeat for 10 mins (takes you up to the 15 min mark. Ill increase resistance to level 3, repeat the 5 min blocks for another 10 mins. Ill
add on an additional 25 mins where Ill just go forwards and then I spend 5 mins cooling down. For me that helps get blood pumping and my muscles well and truly warmed up, plus I feel more engaged with my remaining workout (got House music playing to help me maintain a RPM of 61-66, no EDM, EDM is the poor mans House music.
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Impair
Okay so you said running before weights uses up the energy that you consumed through the day so far instead of energy gathered from the fat on your body. Then you said weight lifting uses glycogen as an energy source which is already in your body causing fat loss okay. But doesn't that mean the calories (energy) that you consumed is still there and will be used up by running instead of direct fat storage being used up? o. 0 Sorry I'm not knowledgeable when it comes to how the body works but your way of explaining things is just going in circles.
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Goggles
Just a note for beginners who are more on the heavier side you will loose weight doesnt matter if you do cardio first or not because most of the weight your getting rid off are mostly water weight which is naturally stored from all the sodium and sugar your body is in taking over the years. Doing cardio after is the best way to loose the fat without sacrificing muscle mass strength and gains it is more beneficial specially if you combine it with a very good balance diet.
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Smoove
Doing either has its cons, so I say switch it up every now and then, that's what ima start doing. I do calisthenics so I usually jog first then do strength training for the fact that It burns muscle and even though I'm still able to do 100 pull ups 100 dips 100 pushups 100 squats and ab workout, sometimes I may get fatigue and don't finish my reps so I've been switching it up with strength training first for more gainz
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Oscar
I work nights and wake up at 5pm be at the gym by 5: 50-6and only get about an hour and change to workout and be at work witch is down the road I sweat a lot at my job being a engineer we stay buzy so would lift weights alone and stay moving help me?
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Rajeswari
As per my own experience if I do cardio first I can't do strength workout as I get tired, if I do strength training first I feel energised. Before all that please do long warmup and some exercises without any equipment.
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Aleksas
Basically, it's better to use glycogen for heavy weight training so you tear your muscles and force them to grow, and then go for cardio where you don't need glycogen, and you can get fueled mainly by your stored fat.
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Dush-San
I've been weight training from 5 months I can see the difference in my muscles but now am thinking to loose some extra fats without loosing muscles, should I start light jogging or anything? Please help
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bassboy94
With this video in mind, if I lift pretty intensely for about an hour and then go do cardio, should I take my protein shake between lifting and cardio? Or does that put me back into burning glycogen?
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movoye
Don't we have to take protein right after we finished the weight lifting? If we waste the time on cardio, don't we lose the perfect chance when the mTor still at its peak?
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