Cardio after weight lifting: good or bad for fat loss?

RandomEvent · #1 07-13-2008, 06:05 AM

OK, after doing more pointless, 7AM research on the Internet, I find that people are split 50/50 on this subject. I've read 2 things about this subject. One, the body glycogen is used mostly in weights, so doing cardio after helps burn fat better, because all your glycogen is gone. Two, if your body is out of glycogen, your next source of energy is lean muscle, which negates the whole fat burn part.

I've read both things numerous times, and they really don't seem to correlate with one another. In fact, I just don't see how both of them could be right. One opinion says that you'll burn fat better, but the other says you'll burn muscle instead, which isn't good for fat loss.

So, maybe someone here can give me the good word. At this point, it's still not viable for me to split up my workouts to 5 times a week, especially since I'm about to take another part time job. I'll have to squeeze my 2 hr long sessions in the gym 4 times a week, if I'm lucky. I'd really like to do cardio and weights on the same day right now.

If it matters, RIGHT NOW, I do 20 minutes of LIGHT (60% max heart rate) cardio after I lift. And that's basically just WALKING. My real problem is that it doesn't seem like I'm losing fat. I can see muscle building, but it seems my "upper body pudge" isn't going anywhere. So I'm pretty sure I should be doing more cardio.

moomoocajoo · #2 07-13-2008, 06:39 AM

Can't beat swimming for cardio.

Even better is doing swimming and weights. ^_^

When I was big into swimming we did 40 min heavy swim session + warm ups and downs then weights. Dunno if that helps but afaik thats weights after cardio excersize. Seemed to work lol!

Edit: oops wrong way around...oh well ignore me.

RandomEvent · #3 07-13-2008, 06:47 AM

It's cool, I'm grateful for any advice. The thing about cardio before workouts is that I've personally found that if I do cardio first, I can't do as much lifting as I would like. So that's why I'm doing cardio after.

Dr. Cheese · #4 07-13-2008, 06:50 AM

I think mild cardio before weights is ideal, especially if you are older. Mild cardio warms the muscles and circulates the blood, reducing the chance of injury.

RandomEvent · #5 07-13-2008, 07:40 AM

I generally do a light cardio routine before weights. Sorry I didn't mention that. I'm just curious about doing a good cardio session AFTER weights.

Tsal · #6 07-13-2008, 09:53 AM

If you mean doing a proper cardio session and absolutely want to do them on the same day, I would probably split the two workouts, doing cardio a few hours apart from the gym in the evening or first thing in the morning. I understand is the way pro athletes train, doing multiple sessions throughout the day. With us people who do less than 15 workouts per week, one popular option is to alternate gym and cardio on subsequent days.

You'll be tired after a good session at the gym anyway, so I'd think there isn't much benefit from sloppy 20 mins of extra workout.

Stanley Design · #7 07-13-2008, 10:25 AM

Or if your gym is anything like mine, do your 30min cardio, then go chill out in the sauna with your workout bud for 30min, then go back out and do 30min of weights. In and back out in under 2 hours, you got a nice relaxing sauna in every day and you feel much better.

Visirale · #8 07-13-2008, 11:11 AM

For my new workout plan I'm gonna bike to the gym (3 or 4 miles each way). Should be a nice little warm up and cool down. On my non-lifting days I'm gonna do longer rides.

RandomEvent · #9 07-13-2008, 05:48 PM

I wish I had more time for this, haha. And my gym doesn't have a sauna.

It looks like I'll be doing weights, then HIIT until I can figure out something different. Or someone hopefully tells me it's alright to do that.

i_got_a_mohawk · #10 07-13-2008, 06:28 PM

HIIT (well, any cardio work) would be best in the morning, before breakfast (IIRC).

(read up on the "Catabolic Switch")

Then some mild cardio to warm up for the weights.

However, depends on your lifting. When I was right into it (no time or space ATM), I did alot of weightlifting (Clean & Jerk, Snatch) aswell as powerlifting (Bench, Squads, Deadlifts). And the weightlifting side of things was an amazing cardio workout!

Vic Winters · #11 07-13-2008, 10:58 PM

Weights first, cardio second.

CapnSev · #12 07-13-2008, 11:09 PM

Resistance training will help with fat burning more than cardio in general, unless you are doing cardio at your lactate threshold. I do mostly cardio because I do a lot of cycling, including races. It does a lot for me and I lose weight fast, but then again, I'm pushing myself doing a hard 200 miles per week or so. 60% of your max HR for 20 min. isn't going to do much of anything unless you really killed yourself on the weights.

The best way to lean up fast is to do hard circuit training that essentially makes you do cardio and resistance at the same time. Make your heart really work while lifting and you'll see fast results.

i_got_a_mohawk · #13 07-14-2008, 06:05 AM

Quote:

Originally Posted by Vic Winters

Weights first, cardio second.

Don't know if I could agree with that, when hitting the weights good and proper I was good and buggered by the end of it, so cardio would be well out of the question!

Quote:

Originally Posted by CapnSev

The best way to lean up fast is to do hard circuit training that essentially makes you do cardio and resistance at the same time. Make your heart really work while lifting and you'll see fast results.

Great recommendation!

jenderfazz · #14 07-14-2008, 09:16 PM

Quote:

Originally Posted by i_got_a_mohawk

Don't know if I could agree with that, when hitting the weights good and proper I was good and buggered by the end of it, so cardio would be well out of the question!

Although the opposite it quite true as well. Light cardio sessions aren't very useful for burning a lot of fat, and heavy sessions will tire you out for the weight lifting portion. In my experience, anyways.

My solution would be to do cardio on separate days, as was already suggested.

And we're all forgetting the #1 factor in weight loss - diet! To be honest, keep your diet consistent, lift hard, and do cardio whenever you can to give you an edge. It's not complicated, but it does take perseverance!

Ray Holt · #15 07-14-2008, 10:33 PM

I'd recommend doing them on separate days, that's what I'm used to. I like having a day of rest between lifting sessions.

And I will second what CapnSev said. When I lift, I don't lolligag around in between sets. My first exercise is usually either chin ups or squats, and I do 5 sets of 5 reps, with 2 minutes rest inbetween sets. Then I do 3 other exercises in a circuit (One set of exercise 1, one set of exercise 2, one set of exercise 3 then repeat) with only 60 seconds inbetween sets. By the time I'm done my heart is racing! And not only is it great cardio, but you're building muscle at the same time. AND, you get in and out of the gym quickly!

RandomEvent · #16 07-15-2008, 12:21 AM

You know, I really wish I could split it up into 5 days. But as I've previously said, I'm about to have 2 jobs, and it's not possible for me to split it into 5 days.

In any event, what do you mean exactly by resistance training and lactate threshold?

As far as my workouts, I generally do an hour or so on the weights (I rest about a minute between sets), then I do my cardio. I'm pretty tired while I'm doing my cardio though.

lowendmafia · #17 07-15-2008, 12:38 AM

Fat loss and muscle building are predominately functions of your genetic makeup. If you are "coded" to be thin, it will be difficult for you to put on massive quantities of muscle. The case is similar for all body shapes. It is possible to "beat" your genetics, but it does not happen quickly. It can take months, even years to hit your goals, depending on how high you set them. This is why so many people give up on working out, well that and the fact you get sore. I will use myself as an example: I used to be a competitive power lifter and three sport athlete. I am 5'11" and at the time weighed about 245. I was in very good shape, bench 400+, squat 600+, dead lift 600+, but I could run a 40 yd dash is about 4.5 sec. I trained like a powerlifter and ran a ton of wind sprints and such because I was doing power lifting and sport-specific training. I would consider this the best shape that I have ever been in, yet I did not have a 6 pack and was more "bulk" than "cut."

Fast forward about 6 years, after serving in an elite military unit and having 5 major knee surgeries I was unable to carry that amount of weight, so I changed my routine. I am unable to train my legs like I used to and running is completely out of the question, so I do high-intensity weight training and low-intensity cardio. I am currently 5'11", 190 and more ripped than I have ever been. You can see my abs and my arms have become pretty vascular. The point is that, while I may not be in better shape than I was, I certainly look like I am.

The point in all this is it isn't necessarily if you train or not, it is how you train. If you can find a routine that works for you and your goals, stick with it. Just remember, it may take longer than you expect. Just be patient, it will happen.

RandomEvent · #18 07-15-2008, 01:41 AM

I'm now thinking that on non-lifting days, instead of doing cardio, I want to try an at home circuit routine. The main reason is that with 2 jobs, I really don't have not only the time, but the energy to hit the gym 5 times a week. Nor do I really want to leave the house. But I think it might be a good idea for me to stick with weights and HIIT 3 days a week at the gym, and 2 or 3 days of circuit training at home.

Can anyone recommend me a good circuit training plan that I can do at home, without any sort of weights or exercise tools?

Vic Winters · #19 07-15-2008, 02:37 AM

Quote:

Originally Posted by i_got_a_mohawk

Don't know if I could agree with that, when hitting the weights good and proper I was good and buggered by the end of it, so cardio would be well out of the question!

http://ezinearticles.com/?Weights-Be...rself&id=37114

ric1312 · #20 07-15-2008, 10:59 AM

The best way is weights first then cardio. This is especially true if you are really lifting and lifting heavy weights that actually make you fail.

If you are trying to gain muscle (lift heavy) and you do cardio first you won't be able to do your max lift, won't fail properly and won't gain much muscle because you havn't actually challenged the muscle just pre exhausted it before working out.

If you do a full cardio workout first you are also more likely to hurt yourself when lifting because of exhaustion. Sure warmup, but don't waste all your energy on the warm up.

Really, you have to look at what is your goal. If it's gain muscle and lose fat. Then lift then cardio.

If your idea of lifting is just picking up weights you can lift twenty times in a row and going through motions then it doesn't make much difference as your weight lifting routine isn't doing much but making you more tired and building some endurance.

As an added benifit, when you lift first you burn off your last meal, then when you hit the cardio it has more fat burning benefit.

When you looks like you are losing muscle because or cardio, it's more likely you have are not hydrated enough. You would have to do a whole lot of cardio to really burn muscle. Like as much as a marathon runner. There is a reason you see most of the big/cut guys carrying around a jug of water. Big muscles require a lot of water.

My favorite cardio is simply to hang up my punching bag and kick and punch it constantly timed by songs on a CD. A lot less boring then running on a treadmill and you get some resistance from the bag.