Before or After

Bagtown
Bagtown Posts: 21
edited September 29 in Fitness and Exercise
I usually do 40-50 min of cardio in the mornings and then go into circuit training with free weights once done with cardio. Some days I will go light and some heavy, for about 30-40 min. I also do this 5 days a week M-F. I'm just wondering if I will get bigger gains doing weights before or after the cardio. I'm open to any ideas that have worked for you guys. I'm looking to loose fat but gain muscle so the scale isn't a huge factor but feeling better is. Thanks.

Replies

  • aippolito1
    aippolito1 Posts: 4,894 Member
    What you're doing is fine but if you're working the same muscles everyday, stop. Your muscles need at least 24 hours to recover before you work them out again. You could alternate muscle groups if you're going to do everyday (if you're not already). And plenty of studies have shown you get a better benefit from doing strength first, then cardio.
  • crystalmichelle82
    crystalmichelle82 Posts: 249
    excellent question! I had this backwards before too... When i used to pay a trainer at a gym that sucked me dry of my money for a membership too, he taught me that the weight training comes before the cardio. Do more weight training than cardio because muscle burns fat. Cardio only burns calories while... big emphasis on the while... you are doing it. So, therefore... use your time wisely and effectively b/c if you are like me then you have many other things that you can do... And your last sentence says that you are trying to gain muscle so BINGO!! hit that on the nail... you gotta do what i do pretty much... but who am i? :smile: just giving you some advice that works for me, :smile: , good luck my dear
  • WifeMomDVM
    WifeMomDVM Posts: 1,025 Member
    Cardio after weights... always. :)
  • dreanance
    dreanance Posts: 246
    I like to switch it up. 3 days a week I do cardio first, 3 days a week weights or circuits first. I'm not sure it makes a big difference but I like the variety.
  • dragonflydi
    dragonflydi Posts: 665 Member
    I work with a trainer who is also a body builder ... this is what he told me.

    1) If you do weight first, you are more apt to do them with proper form because your muscles are not already fatiged from the cardio. Weights done with improper form not only do not net you the best results, but you risk injury.

    2) When you do weights first, you are using up glycogen stores (carbs), so that when you get to the cardio portion of your workout, you have moved on to the visceral fat. That is the type of fat that lies under the muscles to protect organs, etc. It's the one you can't get rid of with crunches, etc. (that is subcutaneous fat). Cardio is the only real way to work on that, so by waiting until you have exhausted your supply of glycogen, you are truly working on the fat you can't lose any other way.

    3) When you do just cardio, your body continues to burn calories at a higher rate for an additiona 2-3 hours. If you do weights first and then cardio, your body can continue to burn calories at a higher rate for upwards of two full days.

    He's not steered me wrong yet, so I follow his advice. Weights first, cardio after. :)
  • Bagtown
    Bagtown Posts: 21
    Thanks for the help everyone. I will be changing things up come Monday. this site is the best when it comes to helping out. I'l keep you posted when things start to change.
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