Weights first ... cardio second

Fitness_Chick

Weights first ... cardio second


Do you lift weights and do cardio in the same session? If at all
possible, try to break 'em up to different sessions. But if you're
busy like most folks, perhaps you find yourself having to do weights
and cardio at the same time.

Here's a mistake that many people make: they do cardio and then do
their weight lifting. If your goal is to get firm and burn fat, you
should do weights first and THEN do cardio.

Why?

Because by doing weights first and then cardio, you're ordering them
in such a way that you get maximum benefit.

The goal of weight lifting is to build some muscle, right? Well in
order to lift heavy weights and stimulate muscle growth, you need
energy. And one good form of energy is the glycogen in your liver
(this is basically the result of eating energy-packed carbohydrates).
The glycogen will give you the energy you need to have a good, heavy
workout. Afterall, if you aren't pushing yourself to your limits
while lifting those weights, your muscles won't grow. Simple as that.


Now stick with me here, it gets better: once your glycogen stores are
depleted, your body starts burning fat for fuel.

Ding, ding, ding...that's what you want, right?

Well yes. So THAT'S why you need to do weights first, and then
cardio...


You see, when you do weights first, your body will use the glycogen
so you can get a heavy workout. That's good. By the time you get to
the cardio portion of your session, the glycogen is probably depleted
and your body is now burning fat for energy. Hence your cardio
session becomes a fat burning sesssion nearly immediately!

Weights before cardio -- that's the *right* way to do it.

So what happens if you do it the other way? You're almost wasting
your time -- or minimally, your workout isn't as effective as it
could be.

You see, if you start off with a cardio session, it will probably
take 20-30 minutes before your glycogen stores are depleted and
you're burning fat for energy. So chances are, you spent most of yoru
cardio session just trying to deplete your energy stores before you
even got to the fat burning part of your workout!

Now here you are with depleted glycogen stores (read: depleted
energy) and you go hit the weights. What happens? You're not lifting
to your full capacity. And when you don't lift to your full capacity,
you aren't doing your body any favors. You need to constantly push
yourself under the weights if you want to stimulate muscle growth.

So if you do cardio and then weights, you have a cardio session that
burns glycogen rather than fat, and a weight session that's probably
inadequate.

But if you do weights and THEN cardio, you'll be strong and fresh for
the weights, and you'll be burning fat during cardio.

[note: yes, you CAN and should do a "warm up" cardio session before
weights. But in that case, I'm talking about 5-10 minutes, not a full-
blown session)


from: http://transformforwomen.blogspot.com/2005/03/weights-first-
cardio-second.html

Fitness_Chick

Weights first ... cardio second


Do you lift weights and do cardio in the same session? If at all
possible, try to break 'em up to different sessions. But if you're
busy like most folks, perhaps you find yourself having to do weights
and cardio at the same time.

Here's a mistake that many people make: they do cardio and then do
their weight lifting. If your goal is to get firm and burn fat, you
should do weights first and THEN do cardio.

Why?

Because by doing weights first and then cardio, you're ordering them
in such a way that you get maximum benefit.

The goal of weight lifting is to build some muscle, right? Well in
order to lift heavy weights and stimulate muscle growth, you need
energy. And one good form of energy is the glycogen in your liver
(this is basically the result of eating energy-packed carbohydrates).
The glycogen will give you the energy you need to have a good, heavy
workout. Afterall, if you aren't pushing yourself to your limits
while lifting those weights, your muscles won't grow. Simple as that.


Now stick with me here, it gets better: once your glycogen stores are
depleted, your body starts burning fat for fuel.

Ding, ding, ding...that's what you want, right?

Well yes. So THAT'S why you need to do weights first, and then
cardio...


You see, when you do weights first, your body will use the glycogen
so you can get a heavy workout. That's good. By the time you get to
the cardio portion of your session, the glycogen is probably depleted
and your body is now burning fat for energy. Hence your cardio
session becomes a fat burning sesssion nearly immediately!

Weights before cardio -- that's the *right* way to do it.

So what happens if you do it the other way? You're almost wasting
your time -- or minimally, your workout isn't as effective as it
could be.

You see, if you start off with a cardio session, it will probably
take 20-30 minutes before your glycogen stores are depleted and
you're burning fat for energy. So chances are, you spent most of yoru
cardio session just trying to deplete your energy stores before you
even got to the fat burning part of your workout!

Now here you are with depleted glycogen stores (read: depleted
energy) and you go hit the weights. What happens? You're not lifting
to your full capacity. And when you don't lift to your full capacity,
you aren't doing your body any favors. You need to constantly push
yourself under the weights if you want to stimulate muscle growth.

So if you do cardio and then weights, you have a cardio session that
burns glycogen rather than fat, and a weight session that's probably
inadequate.

But if you do weights and THEN cardio, you'll be strong and fresh for
the weights, and you'll be burning fat during cardio.

[note: yes, you CAN and should do a "warm up" cardio session before
weights. But in that case, I'm talking about 5-10 minutes, not a full-
blown session)


from: http://transformforwomen.blogspot.com/2005/03/weights-first-
cardio-second.html

Destined

Thank you Fitness Chick. It makes sense. I will use your advice at the gym. I just joined the gyme today...yeay... I am so excited because I am tired of being stuck in a rut..This year is all about me. I am still very overwhelmed with all the machines, but I have the trainer who will show me what all of those machines are.. that they are not going to eat me and they are harmless.. I am so happy... my hubby is totally supportive of me....:blushing: ...

Fitness_Chick

I'm so happy for you Destined, the gym can be so much fun. Especially with someone to show you the ropes, that's a good gym for ya! It'll be much less intimidating before you know it and you'll be loving it as much as I do!!:flowerforyou:

Yea the article makes sense...before I knew better I tried doing strength training after cardio...whew, couldn't even lift my arms to do biceps/tricep work....what a difference when I did it first!!:bigsmile:

FC

cdngirl71

Wow I never knew to do weights first then cardio.............thanks for the info. I am going to try that tonite when I go to the gym.

altazin0907

what if you don't do weights then are you still wasting your time?:huh:

hmo4

I'm so happy for you Destined, the gym can be so much fun. Especially with someone to show you the ropes, that's a good gym for ya! It'll be much less intimidating before you know it and you'll be loving it as much as I do!!:flowerforyou:

Yea the article makes sense...before I knew better I tried doing strength training after cardio...whew, couldn't even lift my arms to do biceps/tricep work....what a difference when I did it first!!:bigsmile:

FC

Makes sense FC. Thanks. When I think about it, a lot of the fitness competitors do it this way. There, a new change to my work out!:flowerforyou:

SHBoss1673

Cool article FC.

Better yet, come join me in my HIIT training. Does both cardio and anaerobic work. It's evil, and you'll probably puke the first time you do it, but it really works! (I'm such a shill!:ohwell: )

RKJR925

I follow the same principle and I was told by a trainer that trains NASCAR Pit Crews (The Over the wall guys who are all athletes) That typically after an hour your muscles go into endurance mode and you will not see the results you would in your tone and definition.

Of course that is if you workouts are longer than an hour which mine are 60 minutes of lifting and 30 minutes of cardio.


He likened to the build of a marathon runner whose muscles are trained to endure vs a sprinter.

Mireille

Okay, so I was told the same thing by a friend at the gym. So I tried it. I did not enjoy it.
For some odd reason, I see better results on my body when I cardio first and then do weights. I also burn way more calories while weight training if I've done cardio first.

As Max always says, Canadians always do things backwards so... that's my reasoning. :flowerforyou:

hopetobeinshape

FC so Ideally it would be better to do Weights in one session, say in the morning? and then Cardio session at night?

gottaluvboyz

Thanks for the info as I have been wondering about this a lot lately!

chrissyh

I needed that one! thanks

tazzy

Why are more and more trainers turning to circuit training weights and cardio TOGETHER. Because you get afterburn from weights and fat burning from cardio.

PLUS you CANNOT build muscle while following a weight loss plan you need a calorie surplus not a deficit to fuel building muscle all you do is shred out the muscle not build it. Have you ever heard of a body builder eating 1200 cals a day I dont think so.

Plus all those people who say oh I havent lost weight I have gained muscle though this is also BS 1 pound of muscle weighs the same as 1 pound of fat just putting this out there read an article about this this weekend after the guy who came to fix my elliptical was telling me the same thing.

I think all these theories are being changed all the time as people understand more about the human body and how things work I suggest maybe doing a bit more research.

jmagnesi

so i always do cardio and then weights and was going to switch it cause of what i read but you are saying it doesnt matter my cals are 1360 a day and i work out like 2-4 time a week what should i focous on

altazin0907

gosh I am so confused, everyone has a different idea, or a trainer told them something different. It makes my head hurt trying to figure out what is the "true right way" to do everything. :huh:

jmagnesi

me too:mad:

Mireille

gosh I am so confused, everyone has a different idea, or a trainer told them something different. It makes my head hurt trying to figure out what is the "true right way" to do everything. :huh:

Do what works for you. :flowerforyou:

tazzy

Banks what is HIIT is that like circuit training. By circuit training I mean like 30 day shred but with heavier weights like 10 lb bicep curls with lunges for 30 sec then 30 sec push ups repeat then jumping jacks or similar 30 secs butt kicks 30 sec repeat then abs for 1 min. then a different set of exercises . This is getting confusing I have allways done at seperate intervals until I started shred with a bit extra. As I find after a good session of circuit training there is no way I could survive a high intensity cardio session I need to eat wait at least another hour then get stuck in again otherwise I burn out way too soon if with a caffeine and aspirin stack.

AAAAAARRRRGGGGGHHHHH.

SHBoss1673

Banks what is HIIT is that like circuit training. By circuit training I mean like 30 day shred but with heavier weights like 10 lb bicep curls with lunges for 30 sec then 30 sec push ups repeat then jumping jacks or similar 30 secs butt kicks 30 sec repeat then abs for 1 min. then a different set of exercises . This is getting confusing I have allways done at seperate intervals until I started shred with a bit extra. As I find after a good session of circuit training there is no way I could survive a high intensity cardio session I need to eat wait at least another hour then get stuck in again otherwise I burn out way too soon if with a caffeine and aspirin stack.

AAAAAARRRRGGGGGHHHHH.

HIIT is High Intensity Interval Training. It encorporates both aerobic and anaerobic workouts in one. Brutal but awesome. Google HIIT training and EPOC training.

tazzy

I get it. I just changed to something similar I use my elliptical the stairs in my house and jump rope I sprint for 3 mins on the elliptical hard resistance (high) the jog up and down the stairs for 2 mins (moderate intensity) and then jump rope for 2 mins (high intensity) and repeat can only manage this 5 times and it nearly kills me. Hoping to get a treadmill soon and will incorporate that too. I have had great results before with this but had another baby and I am back here again.