The Key Factor: EPOC
After a workout, your body continues to burn additional calories up to 48 hours. This is known as Excess Post-Exercise Oxygen Consumption.
EPOC occurs because your body needs energy to repair your muscles after you’ve challenged them. It occurs at a much higher rate after intense weight-training than after low-intensity, steady-state cardiovascular training. This is why it’s important to put as much energy as you can into your lifting sessions. If you do steady-state cardio before you lift, you won’t have the energy to work as hard as you can. A less productive weight-training session can impact EPOC, which means less calorie incineration for you!
To get Shredded, your body needs to burn stored fat as fuel. In order to do this, you must first burn off your glycogen stores. Glycogen is derived from carbohydrates and is stored in muscle tissue to be used as a source of energy. When your body is low on glycogen, your body will have no choice but to burn fat for energy. This is the reason you burn more fat when you workout first thing in the morning, before eating breakfast, because your body is low on glycogen. By doing weight-training first, you can burn the majority of your glycogen stores. Knocking out your cardio after you crush the weights will burn more fat!
A University of Tokyo Study published in Medicine and Science in Sports and Exercise found that doing cardio after weight training burned more fat during the first 15 minutes of the cardio session than doing cardio before lifting. Try it for yourself! Spend one day lifting before your cardio and another on the treadmill before you hit the weights.
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I’ve always done Cardio before lifting, otherwise I felt too fatigued. But maybe I am just doing too much on one day. Will try out dividing up my workout or will try cardio after lifting and see how it works.
I like to do about 15 minutes of cardio before heavy lifting just to warm up the body and get the blood flow going. I haven’t tried cardio post-workout, but I am going to try it out now!
I a fitness trainer here in Borisoglebsk and tell my clients to always have cardio training after their workouts. Many of them would do different days for lifting and cardio training. You should get the most benefit out of all your working out. Excellent article for everyone who works out. Спасибо за статья!
I do weights after cause that’s when I feel the strongest.