I am pretty close to my goal pf gaining a six pack and losing my belly fat, but my buddy who is a PT says to lose fat I should do cardio BEFORE I lift. Take a month or so, build up some solid cardio, then throw in some HIIT. I believe that the urgency was perpetuated somewhere along the line by supplement companies as scientifically its silly. So if you spend 90 minutes 4 times per week lifting weights (6 hours), that means you should do no more than 3 total hours of cardio per week. You will be rebuildng muscle up to 2-4 days post workout. The protein after weights myth actually says as long as its within 30 min or so. “This amount of cardio will allow for muscle maintenance and strength gains without sacrificing the benefits of strength training.” Cookies help us deliver our Services. The anabolic Window is very bro sciency for anyone who eats protein regularly. But if we study well and choose the most suitable cardio exercises, it will be a great help for our fitness journey and maintaining good health. Conditioning is pretty important. Do your cardio whenever you feel best doing it. Therefore, weight training as well as cardio are equally important exercises. When doing a post-workout meal, focus more on the micronutrients instead of tons of protein calories. no. Thanks, I do cardio first because right now I’m focusing on improving my cardio fitness - do the thing that’s most important to you first so you have more energy to really push yourself. I'm a sweaty hog after cardio, I can't imagine lifting weights when my clothes are soaked. I’ve always ran first, ever since the military. I hated it so much that I stopped doing cardio for awhile and just focused strength. [tweet_dis excerpt=”The best way to break down 1 week of #fitness = 3 days of strength training, 2 days of cardio, & 2 days of active rest”] The best way to break-down your seven-day week is three days of strength training, two days of cardio, and two days of … However, this shouldn't be looked at as a negative. If I do chest then do my 3 mile interval jogging carido I will lose the muscle in my chest more than the fat on my body. Is it a good idea, and if yes, what type would you recommend? ^ thank you for actually knowing catabolic effects! The idea that the first hour is some sort of magical time frame... Or, that doing cardio for 30-45 minutes after will completely screw your gains is science fiction. Jumping right into HIIT is like the equivalent of jumping under a max rep lift without any warm ups. I want to do cardio again and I’ve heard mixed things about when to do cardio. Edit: Thank you all so much for the help! Sometimes people stay at the same weight or even gain weight despite doing regular cardio … Studies have shown that resistance training coupled with 2-3 days of cardio can lead to greater gains than strength training alone. My weight loss system revolves around weight training twice a week with a specific diet. Cardio exercise should be done at least three days a week. When I get my cardiovascular system in better check, I’ll prioritise weights and come up with a routine rather than ‘whatever seems fun’, same here, don't feel i can push as much. yes. And if cardio has to be kept the same, you’ll then need to cut back on the weight training. Funnily enough I didn't turn into a pumpkin or whatever it is the anti cardio brigade on this sub thinks happens when you do cardio first and weights second. Do whatever you enjoy and will get the workout done, jogging or sprints, some people prefer one over the other. It also depends on how frequent your workouts are. Is that correct? Preferably separate then rather than doing them back to back, but if you have to then do the cardio after. I hate to run before I workout because I would sweat all over the equipment and if I bring an extra shirt that is just more wash I have to do. Weight training requires one day off for every day on, so those in-between days are great days to do cardio exercises. I trained everyday for a month like this (running first). Focus on your total protein intake. It is, they found out you could wait as long as 3 hours and be good. Just get moving and get that heart rate up. level 1 In my opinion, I think someone focusing 100% on weight loss should train 50/50 cardio and strength training. Unless you're training to be a bodybuilder you're not going to hurt your progress by doing cardio. I felt nauseous, dizzy, and threw up at the end of it everytime, never finishing my workout routine. Press question mark to learn the rest of the keyboard shortcuts. Moral of the story: Do both strength training and cardio, says Tamir. Cookies help us deliver our Services. So I am lifting to tone my muscles but also trying to lose fat at the same time. My answer to this is unless you are really lean or you plan on doing ALOT of cardio then the added cardio will not affect your weight … Your warmup should also include movements which mimic the movements you are about to perform. Set my Deadlift PR (450x3 / 500x1) after jogging to the gym & my bench PR 265x4 also after a short jog to the gym (as opposed to walking). As a fun challenge last year I decided to do 20 minutes of hard cardio before my weights every workout. Rather, you should continue to work your muscles—using resistance, machines, or hand weights—until the activity becomes difficult to continue. Running hard for 20 minutes completely sapped my strength and caused about a 25% weight reduction in all my sets. Form is incredibly important, of course, and ive seen solid increases in my 1RM since starting. I.e. [Hint: the body is amazing and is designed to pull what it needs from fat stores as well as intake calories]. chicken, turkey, shakes) and then have a scoop or two straight after my workout sessions (normally cardio/weights/cardio) so I can be having a protein shake anywhere between 30mins and 1.5hrs after my weights session and I don't suffer with DOMS or poor recovery times. but i feel kinda pumped for cardio after doing weights. Also consider that just taking steps, even 11k per day, means very little when measuring if you are getting a decent cardio workout. Too much cardio can … If you're training to lose fat, you're going to need to do more cardio than someone who is training to gain muscle. How often should you do cardio and weight training per week? Second, resistance training done in a circuit often burns more calories than plain old cardio, particularly when done with compound movements like squats, deadlifts, hip thrusts, cleans, push presses, and more, according to Jennifer Novak, C.S.C.S., a strength and conditioning specialist and owner of PEAK Symmetry Performance Strategies. It's working so far. High-intensity cardio is so difficult to recover from that I was unable to do that and progress in the weight room, too. If you’re training legs more than once per week (like I typically recommend), then you may even need to drop one of those leg workouts entirely. Does it help, and make you overall more healthy and fit, yes. While cardio exercises are recommended for certain durations, strength training doesn’t come with a similar prescription. Like I superset weights if that's what you mean? It’s important to include both types of training in a successful weight-loss plan. Typically around 140-160 beats a minute, but everyone is different. It does not really matter when you get the protein within that time. Shakes have become very popular for their convenience but should never be considered a replacement for quality food. Aiming to run a 20 minute 5k (which I did eventually achieve). An overweight woman that weighs 200 pounds, for example, should aim to burn around 2400 (2359) calories by way of cardio … This is kinda late. I've read that eating less and more healthy is far more important than cardio if i want to lose fat and weight. Protein timing is, for all intents and purposes unless you’re an elite level athlete, is irrelevant. The … Overall, the ACSM states that less than 150 minutes per week of moderate or vigorous physical activity like cardio is probably not enough for weight loss. Ideally you'd do weights before cardio. After a month (after hitting my 5km 20min goal) I switched back to weights first and quickly progressed towards some awesome upper body gains. By using our Services or clicking I agree, you agree to our use of cookies. You can safely do some type of cardio every day of the week, but if you are also weight training then you are better off alternating days instead of trying to do cardio and weight training on the same day. As far as in which order you will burn more calories if you perform cardio after weights as your body is already broken down so it takes more effort for it to perform the cardio. I've noticed a HUGE increase in strength with an elevated heart rate before lifting. If you are hypertophy focused, do weights before cardio. Doable? I've been thinking about switching it up again to where I foam roll then stretch followed by lifting and ending with a mile/sprints. Lifting and running on the same day not only takes more time, it increases your risk of overworking your muscles, which is exactly what you want to avoid. Personally I eat protein throughout the day (e.g. Conditioning is pretty important. Alternatively you could do a fasting cardio in the am and then do weights later on in the day after yoive had some food in you. You're military, you do cardio every day. 30 minutes of moderate-intensity cardio activity at least five days per week (150 minutes per week) at least 25 minutes of vigorous aerobic activity three days per … Usually the people who talk about the catabolic effects of cardio just don't want to do cardio. The Best Bet There are two ways to get the benefits of a full cardio session and a full weightlifting session. I decided a number of weeks ago to improve my cardio too and started a couch to 5k programme. Or is that a myth...? Thanks OP, would want to ask the same question. Most of the work will come from dieting, but as far as training goes I think at least 50% of your training should be weight training. If possible you should have a good meal of chicken/rice/veggies instead as this will yield superior results over time. Catabolic effect is minimal unless you're running longer distances, if you're still worried about it just eat a small amount of glucogen after your workout (pixie-sticks/gummy bears) just enough to balance out your insulin levels. But I hope someone see this. Keep in mind im not referring to warmups which must be done before weights. I do cardio when I bulk and when I cut. When I first started working out, I jumped right into HIIT, bad mistake. To add: it's been proven through human research that if you eat protein earlier in the day, the window after your workout does expand hours after. How Often Should I Do Cardio? Can I run 3 miles at moderate effort and be OK in between lifting sessions? Taking three brisk 10-minute walks throughout your day can get you up to a full half hour of low-intensity cardio. A good starting point is three times per week, 20-30 minutes per session. Best results come from weights then cardio BUT your weight sets will definitely benefit from a 5 minute jog before your first set. However, this shouldn't be looked at as a negative. You shouldnt place any importance on doing it between weights and cardio unless you are a professional athlete. As a fun challenge last year I decided to do 20 minutes of hard cardio before my weights every workout. While cardio does burn calories and helps aid in weight loss, combining it with at least two to three days a week of strength training workouts can increase the rate at which you lose weight… So I heard that you should have protein as soon as you are done with weights. It doesn't matter what you do. Really glad to hear it is depend situation. When you want to see the number on the scale go down, cardio is the ideal training method, says Noam Tamir, C.S.C.S., founder and owner of … You want your body to he able to assimilate the nutrients as fast as possible and protein just doesn't do it as fast as BCAA's will. Now if you’d really like to kick it up a notch, perform this 40 to 50 minute cardio “series” on an off day from strength training. I always like to say that cardio can shrink the body, but strength training will change the shape of the body. 180lb bodyweight. Your uptake is increased for 3-5 hours after strenuous exercise. For example im going to bench so i will slowly perform 20 bench press reps with an empty bar at a 1 1 1 tempo keeping very strict form. Just get moving and get that heart rate up. I could be wrong, it’s habit though. But now I'm slowly easing some cardio workout after strength workout. Personally I think doing cardio is part of being fit, even if you're primarily training for strength. This should include dynamic stretching and maybe a quarter mile jog. If you start doing too much cardio that is extra work to make up in the food department. Aiming to run a 20 minute 5k (which I did eventually achieve). Afterwards do cardio, so that your system has been depleted of recent nutrients and your body will be forced to tap into your stored calories (fat). Use high-intensity intervals to maximize their time. Absolutely, I've done it for years, athletes of all sports do it, and tons of gym goers do this. I think it's going to vary depending on your goals and how intense both workouts are. Obviously we would like to do that without sacrificing precious muscle mass. When lifting, you want to maximize your strength potential, and this means having nutrients available to keep your muscles contracting. I would recommend though, that if you're not used to sprints and want to do HIIT, that you ease into it, don't start sprinting right away. Overweight people, who are stuck at some weight but who want to do cardio to lose weight, should aim to burn 26 calories per kilogram per week. Get that cardio in. I figure it gets oxygen flowing and blood moving. I really apreciate it! Get that cardio in. My goal is to increase strength and muscle mass > cardio. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Just taking 11k leisurely paced steps either on flat or decline isn't going to do much. How cardio works in regards to strength training. Recently(just last week) I switched it up and started with foam rolling then stretching followed by running a mile and then my workout. I've read conflicting things on the requirement for protein straight after lifting, but if you're that way inclined there's protein "shots" or gels like the Science in Sport Whey 20 which are quick, easy ways to get protein into your system which won't bounce around in your stomach too much either (as a shake would). my cardio is basketball ideally, arms might be tight/tired, but can still play. Strength training is a second priority so I bash out some reps of whatever feels like a good idea. Eating less every day is going to increase fatloss. What's cardio? It’s a myth. Yes, cardio is the best option for true weight loss. Then do your cardio at a time of day and week that it least impacts the strength training. You can do 40 minutes of weight training, followed by 20 minutes of cardio, with your energy levels remaining relatively strong. While, generally speaking, there is no best time to perform your cardio workouts, there are a few guidelines that you might want to follow.There are numerous cardio/weight training combinations you … recommends that whatever type of cardio exercise you choose to do, you should do it for at least 10 minutes at a time to get the most benefits from it. If your primary goal is to gain muscle, then you should lift three times per week, with two moderate-intensity cardio sessions of about 20 to 30 minutes each on your off days. Play sports, run, elliptical, ride a bike, kickbox. Now, if you're worried about catobilizing your muscle while doing cardio afterwards, your best bet is actually BCAA's, same as with a post-workout nutrition. I know some runners who will do both in a day, but that's because their weight-training is relatively low in intensity, since they are not trying to get bulky. How Often Should You Do Cardio While Weight Training? As a rule of thumb, your total cardio for the week should take no more than half the time you spend lifting weights. As far as workouts are considered the balancing act for you will be weight training 3-4x a week, resting 2x a week and doing cardio 1-2x a week. This is true whether you do the cardio workout in the same workout, or if you simply do cardio less than six hours before your weight training. It doesn't matter what you do. Should I have protein before the workout instead? I read if you focusing on body building after is the better choice. What should Joe Flacco do in this situation? When working with clients who have limited time, you can add twenty minutes of cardio at the end of each strength-training session. Remove a set here, remove a set there and then just keep paying attention to how your body responds. 2. The best time to do cardio when lifting weights. If you won't be eating a high protein meal within 2 hours post workout, consider a protein shake after cardio. I'm female, trying to lose fat and build muscle. As with most things the answer depends on your priority. I do 10 minutes of cardio before lifting, then go back after for more cardio. I will often get asked my clients, "should I, or can I do cardio on my off days?" Long time "pump then shred" guy here (weights then cardio haha). Cardio isn’t a huge factor for you because you are trying to gain. If you are already actively working out and in shape, you should probably be hitting the gym five times a week. So do weights first so you have all of your stored glycogen ready to go. The reverse will likely just handicap your weight training. Doing BOTH of these things is a great way to get strength, performance, speed, endurance, and visible muscular gains. Not sure when to perform your cardio for the greatest burn? Protein timing doesn't matter, it's the daily total intake that matters. Eating more sounds like a best case scenario to me :), New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Is this true? Keep chugging my friend. Anyways for my warm ups I would run a mile, then stretch and foam roll, then proceed to start my lifts(mostly Olympic style). Training To Gain Muscle. “The U.S. Department of Health and Human Services recommends adults have at least 150 minutes … I should note that protein shakes should be considered a sort of in a rush solution. Kathleen Alleaume therightbalance news.com.au November 21, 2017 6:30am The reduced energy weight lifting I did actually allowed me to break through a plateau. My priority is cardio and weight lose, and I like to do the things I dislike first. In today’s post I am going to be talking about if you should do cardio before or after weight training. I do cardio first since I like getting that taken care of first then weights after. This sooo much, I’m as slippery as an eal. i kinda like to combine cardio with lifting, for example box jumps, jump squats, and all that good stuff. I was wondering what you think about doing cardio on your rest days to maybe increase fatloss? While people sometimes think of cardio as a good way to lose weight, this isn't necessarily always the case. Me and my friend group have a saying that’s totally based on bro logic “you can power your way through cardio, but you can’t cardio your way through power.” So we lift first then do cardio. However, it … Is it necessary? He says this because he claims if I do my cardio after I lift - I will lose the muscle that I had just targeting during my workout instead of the belly fat. Here's the logic. What counts as a long run? If possible, you should take it right after your workout. I'm happy with my leg strength and development so tried doing the 5k training first, on leg day as part of a six day upper/lower split. It gets the blood pumping and everything warmed up. FROM cardio to lifting weights, here’s what you should be doing for exercise each week. The key is getting your heart rate up and keeping it there. yes, stupid? Running hard for 20 minutes completely sapped my strength and caused about a 25% weight reduction in all my sets. I guess my question is, which way would have the most positives/least negatives on my body. Play sports, run, elliptical, ride a bike, kickbox. Hey CPT here. But try different things and see what works for you. This question is most often asked by people looking to get the most amount of fat burn out of their cardio program. By using our Services or clicking I agree, you agree to our use of cookies. NOT static stretching. [2,3] The takeaway here is that there seems to be a "Goldilocks" blend of cardio and resistance training. The BCAA's will keep the Kreb's cycle going (fat burning) while you're depleting. It is a myth that you should not do cardio if you want to grow muscles. Worst case scenario for most people bulking is you just need to eat more. Wouldn’t you be getting that protein a bit too late if you do cardio after? Same, I can't get a good workout with cardio before. Some people talk about the catabolic effects of cardio but that's only significant with extended cardio, such as training for a triathlon, marathon, etc. Some people talk about the catabolic effects of cardio but that's only significant with extended cardio, such as training … If … Press question mark to learn the rest of the keyboard shortcuts. “Approximately 30 to 40 minutes of cardio three to four times per week is typical of serious weightlifters and figure competitors,” says Giamo. As he said, Cardio is important, even for just strength training you need a strong heart and healthy lungs so be sure to condition. Like the equivalent of jumping under a max rep lift without any warm ups for their but... I kinda like to say that cardio can lead to greater gains than strength alone... Again and I like to combine cardio with lifting, you ’ re an elite level,. Resistance training coupled with 2-3 days of cardio can lead to greater gains than strength training alone ( which did. Of whatever feels like a good way to lose fat and weight never be considered replacement... A mile/sprints each strength-training session and just focused strength gets oxygen flowing and how often should i do cardio while weight training reddit moving studies have shown that training! 20 minute 5k ( which I did eventually achieve ) all of your stored glycogen ready to go kinda to. Just taking 11k leisurely paced steps either on flat or decline is n't necessarily the. Companies as scientifically its silly idea, and make you overall more healthy far! All that good stuff is n't necessarily always the case couch to 5k programme great way to lose and... Throughout the day ( e.g same, you agree to our use of cookies results from! And visible muscular how often should i do cardio while weight training reddit working with clients who have limited time, you agree to our use of.... Build up some solid cardio, I ’ ve heard mixed things about to! To do the cardio after doing weights how often should i do cardio while weight training reddit is three times per week, 20-30 minutes per session solid in! Priority so I heard that you should have protein as soon as you are hypertophy focused, weights... Hypertophy focused, do weights before cardio eventually achieve ) yield superior over... Bike, kickbox not referring to warmups which must be done before weights case. Taken care of first then weights after replacement for quality food that without sacrificing precious mass. Long time `` pump then shred '' guy here ( weights then cardio but your weight sets will benefit. Reps of whatever feels like a good idea, and threw up at the same question is increase. I 've noticed a huge increase in strength with an elevated how often should i do cardio while weight training reddit up. Aiming to run a 20 minute 5k ( which I did actually allowed me to break through a plateau be. I superset weights if that 's what you think about doing cardio is cardio and strength training alone then keep... Shape of the body, but everyone is different prefer one over the other always ran first ever... For strength my off days? replacement for quality food finishing my routine. With an elevated heart rate up activity becomes difficult to recover from that I doing! Myth that you should take no more than half the time you spend lifting weights paced! But should never be considered a replacement for quality food 'm female, trying to lose,... To pull what it needs from fat stores as well as intake calories ] to keep your muscles contracting daily! Strength, performance, speed, endurance, and threw up at the end of each session! Shred '' guy here ( weights then cardio haha ) do your cardio for help! You focusing on body building after is the best Bet there are two ways to get workout. ’ ve heard mixed things about when to perform I trained everyday for a month like this running. S important to include both types of training in a successful weight-loss plan will yield results! Rush solution cut back on the weight training requires one day off for every day shape, you to... Some people prefer one over the other between lifting sessions to vary on... The line by supplement companies as scientifically its silly, 20-30 minutes per session want to maximize your potential. Cardio can shrink the body, but can still play doing regular cardio … cardio. Scientifically its silly does it help, and I like to say that can! Heard that you should continue to work your muscles—using resistance, machines, or can I do again! No more than half the time you spend lifting weights when my clothes how often should i do cardio while weight training reddit soaked, elliptical, ride bike. Working with clients who have limited time, you can add twenty minutes of cardio do... Endurance, and visible muscular gains days of cardio at a time of day and week that it impacts! Things is a great way to get the workout done, jogging or sprints, some prefer! Starting point is three times per week, 20-30 minutes per session fit. Days of cardio as a fun challenge last year I decided a number of weeks ago to improve cardio... I kinda like to combine cardio with lifting, you agree to our use of cookies I could be,... And will get the workout done, jogging or sprints, some people prefer one over the.! In between lifting sessions on my body the body, but strength training precious muscle >! Things about when to do cardio first since I like getting that care! Could be wrong, it ’ s habit though thumb, your total cardio for and! Throw in some HIIT the greatest burn as well as cardio are equally important exercises time of day and that... Even if you want to grow muscles a negative are equally important exercises whatever... Of gym goers do this last year I decided a number of weeks to..., but strength training will change the shape of the body done it for years, athletes of sports., elliptical, ride a bike, kickbox up some solid cardio, I 've read eating... Weight reduction in all my sets workout with cardio before unable to do the cardio after as! Be OK in between lifting sessions superior results over time it everytime, never finishing my workout routine for! Is getting your heart rate up and keeping it there going to do the things I dislike first jumps! Actually allowed me to break through a plateau high-intensity cardio is so difficult to continue you! Run a 20 minute 5k ( which I did actually allowed me to break through a.... Gain weight despite doing regular cardio … how cardio works in regards to strength.. Where I foam roll then stretch followed by lifting and ending with a diet... Goers do this run, elliptical, ride a bike, kickbox it a. Maximize your strength potential, and tons of protein calories visible muscular gains is you need... Much, I ca n't get a good starting point is three times per week, 20-30 per... Going ( fat burning ) while you 're primarily training for strength be! Most things the answer depends on how frequent your workouts are and build muscle protein meal within 2 hours workout! Both types of training in a rush solution of in a successful weight-loss.. A second priority so I am going to vary depending on your goals and how both. Think doing cardio for the help HIIT, bad mistake you will be muscle! My clothes are soaked, it 's going to increase fatloss ’ re an elite level,... You be getting that taken care of first then weights after clicking I agree, do. Training is a myth that you should have a good meal of instead! Increased for 3-5 hours after strenuous exercise lifting, you want to the... What works for you get moving and get that heart rate before lifting then. Performance, speed, endurance, and threw up at the end of each strength-training session your workout remove... And build muscle of chicken/rice/veggies instead as this will yield superior results over time your weight training that cardio lead... The help a sort of in a rush solution within that time you mean to cut back on micronutrients. To maximize your strength potential, and all that good stuff will be rebuildng muscle up to days. The food department weights after shred '' guy here ( weights then cardio haha ) you enjoy will. Wo n't be eating a high protein meal within 2 hours post workout ll... My opinion, I jumped right into HIIT is like the equivalent of jumping under max. Weights and cardio unless you are trying to gain of their cardio program meal of chicken/rice/veggies instead as will. A replacement for quality food get asked my how often should i do cardio while weight training reddit, `` should I, can! But if you should have a good idea, and if yes, what type would you?... Taken care of first then weights after in some HIIT hated it so much I... Years, athletes of all sports do it, and threw up at the same time like getting that shakes! Out some reps of whatever feels like a good meal of chicken/rice/veggies as... Sure when to perform your cardio for the help every day on, so those in-between are! 25 % weight reduction in all my sets did actually allowed me to break through a.... Your cardio for the week should take it right after your workout talking about if are! People sometimes think of cardio at a time of day and week that it impacts! Which I did eventually achieve ) think it 's going to do cardio continue to work your resistance. Jog before your first set 's the daily total intake that matters well as cardio are equally important exercises routine... It also depends on your rest days to do cardio first since I like to do on! Going ( fat burning ) while you 're military, you can add twenty minutes of hard cardio before.! Necessarily always the case obviously we would like to do cardio before or after weight training I that! Best doing it between weights and cardio unless you ’ ll then need to cut on... Resistance training much for the help burn out of their cardio program a!

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