Good question!<\/p>\n
Sure, it always depends on your overall goal\u2026 However\u2026![\"should](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2015\/06\/iStock_000064926107_Large-300x300.jpg\")
<\/p>\n
If you want to lose belly fat, there\u2019s one time you should never, ever do interval training or cardio\u2026<\/p>\n
…and that\u2019s BEFORE you do weights.<\/p>\n
Why?<\/p>\n
Here are 5 reasons you should do weights before rocking your intervals or cardio. And\u2026<\/p>\n
Let\u2019s dive straight in!<\/p>\n
#1: You\u2019ll Have More Energy for Lifting Weights<\/strong><\/h2>\nQuick science lesson here\u2026<\/p>\n
During exercise, your body uses glycogen which is energy stored in your muscles. If your glycogen levels are low\u2026 it will affect your workout. If you\u2019ve ever \u201ccut out carbs\u201d and tried to do a workout but felt no energy\u2026 you know what it feels like to have low gylcogen levels.<\/p>\n
No fun at all, right?!<\/p>\n
Same thing happens when you do intervals before weights. You use up your body\u2019s preferred fuel source for intense exercise. So when it comes time for strength training, you won\u2019t have any energy left.<\/p>\n
If you use up that energy, it won\u2019t be available when you need it to strength train to increase your strength, get lean and toned muscle definition and boost your post workout calorie burn.<\/p>\n
#2: Release Muscle Sculpting Hormones<\/strong><\/h2>\nIf you do cardio first, the stress hormone cortisol is released without the simultaneous release of testosterone (yes, women release testosterone, too. Just in smaller amounts compared to men\u2026)<\/p>\n
Here\u2019s the problem\u2026<\/p>\n
Cortisol breaks down muscles in order to give your body continued energy to exercise (think marathon running).<\/p>\n
You see, when you\u2019re strength training, you release testosterone, cortisol, and growth hormone. This hormonal shift not only gives you enough energy to complete your workout, but it also helps to tone and build lean muscle definition after your workout.<\/p>\n
Without these hormonal changes, it becomes very difficult to get the muscle definition you\u2019re looking for.<\/p>\n
#3: Favorable Change in Blood pH<\/strong><\/h2>\nDoing cardio or any high intensity exercise can make your blood more acidic.<\/p>\n
Why? You see\u2026<\/p>\n
As you exercise at high intensity, glycogen (remember, that\u2019s stored energy in your muscles) is broken down for energy without the presence of oxygen and lactic acid is leftover. That\u2019s anaerobic exercise.<\/p>\n
Now, while you can use this lactic acid as an energy source for continued exercise, it does so by creating excessive amounts of hydrogen ions.\u00a0![\"Hormones](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2012\/09\/MC900438747-300x225.jpg\")
<\/p>\n
What does that mean for you?<\/p>\n
It burns, baby!<\/p>\n
If you\u2019ve ever felt intense burning in your muscles, it\u2019s because you were training at an anaerobic level and the lactic acid was flowing.<\/p>\n
Here\u2019s why\u2026<\/p>\n
Your body can\u2019t keep up the amount of hydrogen ions being released, which lowers your blood pH (and makes it more acidic). This highly acidic environment causes muscle fatigue and your performance drops.<\/p>\n
That\u2019s why you feel you need to stop!<\/p>\n
So not only have you used the energy needed for resistance training\u2026 if you do cardio first, it will make it harder for you to contract your muscles for the maximum benefit.<\/p>\n
#4: Exercise Feels Harder Doing Cardio First<\/strong><\/h2>\nI love using the \u201cRelative Perceived Exertion\u201d scale (or RPE for short for exercise. RPE simply means how hard the exercise feels. And it\u2019s a great, simple way to measure your intensity on any given day.<\/p>\n
Now here\u2019s the thing\u2026<\/p>\n
Your perceived exertion is higher<\/em><\/strong> when you do cardio before strength training \u2013 even if you the results you get from both routines are the same.<\/p>\nRead that line again.<\/p>\n
It simply means that if you do the same routine, but you do cardio before weights, it will feel much harder than if you did the exact same workout, just with the strength training first<\/strong>. (1)<\/p>\nThe other three reasons I\u2019ve listed above truly make your workout feel harder.<\/p>\n
Too bad it\u2019s not more effective for fat loss!<\/p>\n
#5: Less Risk of Injury<\/strong><\/h2>\nIf you\u2019re trying to lift weights after an intense cardio session, you might be physically and mentally fatigued, which greatly increases your risk of injury.<\/p>\n
Not only do you need mental strength to push yourself to train hard during your strength workout, but you also need the smaller \u201caccessory\u201d muscles that assist during the movements\u2026 that may be fatigued from the cardio beforehand.<\/p>\n
By fatiguing these stabilizing, accessory muscles before your strength training, increases the likelihood you\u2019ll complete the set with bad form, and potentially get hurt in the process.<\/p>\n
The Bottom Line?<\/h2>\n
Now, the most important thing is to follow a structured program, so you continue making progress and seeing results.<\/p>\n
The good news is…\u00a0<\/strong><\/p>\nYou can combine weight training and cardio intervals in a progressive program to sculpt your body and burn fat even faster.<\/p>\n
Here\u2019s how:<\/p>\n
If you do cardio first, the stress hormone cortisol is released without the simultaneous release of testosterone (yes, women release testosterone, too. Just in smaller amounts compared to men\u2026)<\/p>\n
Here\u2019s the problem\u2026<\/p>\n
Cortisol breaks down muscles in order to give your body continued energy to exercise (think marathon running).<\/p>\n
You see, when you\u2019re strength training, you release testosterone, cortisol, and growth hormone. This hormonal shift not only gives you enough energy to complete your workout, but it also helps to tone and build lean muscle definition after your workout.<\/p>\n
Without these hormonal changes, it becomes very difficult to get the muscle definition you\u2019re looking for.<\/p>\n
#3: Favorable Change in Blood pH<\/strong><\/h2>\nDoing cardio or any high intensity exercise can make your blood more acidic.<\/p>\n
Why? You see\u2026<\/p>\n
As you exercise at high intensity, glycogen (remember, that\u2019s stored energy in your muscles) is broken down for energy without the presence of oxygen and lactic acid is leftover. That\u2019s anaerobic exercise.<\/p>\n
Now, while you can use this lactic acid as an energy source for continued exercise, it does so by creating excessive amounts of hydrogen ions.\u00a0<\/p>\n
What does that mean for you?<\/p>\n
It burns, baby!<\/p>\n
If you\u2019ve ever felt intense burning in your muscles, it\u2019s because you were training at an anaerobic level and the lactic acid was flowing.<\/p>\n
Here\u2019s why\u2026<\/p>\n
Your body can\u2019t keep up the amount of hydrogen ions being released, which lowers your blood pH (and makes it more acidic). This highly acidic environment causes muscle fatigue and your performance drops.<\/p>\n
That\u2019s why you feel you need to stop!<\/p>\n
So not only have you used the energy needed for resistance training\u2026 if you do cardio first, it will make it harder for you to contract your muscles for the maximum benefit.<\/p>\n
#4: Exercise Feels Harder Doing Cardio First<\/strong><\/h2>\nI love using the \u201cRelative Perceived Exertion\u201d scale (or RPE for short for exercise. RPE simply means how hard the exercise feels. And it\u2019s a great, simple way to measure your intensity on any given day.<\/p>\n
Now here\u2019s the thing\u2026<\/p>\n
Your perceived exertion is higher<\/em><\/strong> when you do cardio before strength training \u2013 even if you the results you get from both routines are the same.<\/p>\nRead that line again.<\/p>\n
It simply means that if you do the same routine, but you do cardio before weights, it will feel much harder than if you did the exact same workout, just with the strength training first<\/strong>. (1)<\/p>\nThe other three reasons I\u2019ve listed above truly make your workout feel harder.<\/p>\n
Too bad it\u2019s not more effective for fat loss!<\/p>\n
#5: Less Risk of Injury<\/strong><\/h2>\nIf you\u2019re trying to lift weights after an intense cardio session, you might be physically and mentally fatigued, which greatly increases your risk of injury.<\/p>\n
Not only do you need mental strength to push yourself to train hard during your strength workout, but you also need the smaller \u201caccessory\u201d muscles that assist during the movements\u2026 that may be fatigued from the cardio beforehand.<\/p>\n
By fatiguing these stabilizing, accessory muscles before your strength training, increases the likelihood you\u2019ll complete the set with bad form, and potentially get hurt in the process.<\/p>\n
The Bottom Line?<\/h2>\n
Now, the most important thing is to follow a structured program, so you continue making progress and seeing results.<\/p>\n
The good news is…\u00a0<\/strong><\/p>\nYou can combine weight training and cardio intervals in a progressive program to sculpt your body and burn fat even faster.<\/p>\n
Here\u2019s how:<\/p>\n
<\/p>\nI love using the \u201cRelative Perceived Exertion\u201d scale (or RPE for short for exercise. RPE simply means how hard the exercise feels. And it\u2019s a great, simple way to measure your intensity on any given day.<\/p>\n
Now here\u2019s the thing\u2026<\/p>\n
Your perceived exertion is higher<\/em><\/strong> when you do cardio before strength training \u2013 even if you the results you get from both routines are the same.<\/p>\n Read that line again.<\/p>\n It simply means that if you do the same routine, but you do cardio before weights, it will feel much harder than if you did the exact same workout, just with the strength training first<\/strong>. (1)<\/p>\n The other three reasons I\u2019ve listed above truly make your workout feel harder.<\/p>\n Too bad it\u2019s not more effective for fat loss!<\/p>\n If you\u2019re trying to lift weights after an intense cardio session, you might be physically and mentally fatigued, which greatly increases your risk of injury.<\/p>\n Not only do you need mental strength to push yourself to train hard during your strength workout, but you also need the smaller \u201caccessory\u201d muscles that assist during the movements\u2026 that may be fatigued from the cardio beforehand.<\/p>\n By fatiguing these stabilizing, accessory muscles before your strength training, increases the likelihood you\u2019ll complete the set with bad form, and potentially get hurt in the process.<\/p>\n Now, the most important thing is to follow a structured program, so you continue making progress and seeing results.<\/p>\n The good news is…\u00a0<\/strong><\/p>\n You can combine weight training and cardio intervals in a progressive program to sculpt your body and burn fat even faster.<\/p>\n Here\u2019s how:<\/p>\n#5: Less Risk of Injury<\/strong><\/h2>\n
The Bottom Line?<\/h2>\n