One subject that frequently baffles fitness enthusiasts regarding effective fat loss is whether cardio should be done before or after weight training. The answer is more complicated than you may imagine. Experts in fitness and research, however, offer some helpful advice that can optimise your fat-burning results.
The Science Behind the Sequence
Your energy levels and capacity to burn fat may be impacted by the sequence in which you perform your workouts, according to a study published in the Journal of Strength and Conditioning Research. Your energy may be depleted if you do aerobics before lifting weights, making it challenging to give your best effort in strength training. However, starting with weights will help you maintain your strength and better activate your muscles, which will enhance your post-exercise calorie burn (often referred to as the afterburn effect).
Weights First: More Fat Burn Later
Building muscle through strength training increases metabolic activity, which means that even when at rest, muscle burns more calories. Lifting weights first causes your body’s glycogen resources to be depleted. Cardio, after this, makes your workout more fat-efficient by encouraging your body to use fat reserves for energy.
Cardio First: Better for Endurance Goals
If you’re training for endurance or a cardio-based event (like a marathon or cycling race), you might benefit from doing cardio first when your energy levels are highest. However, for general fat loss and body composition improvement, weight training before cardio tends to yield better long-term results.
What’s Best for You?
Ultimately, your goals determine your workout sequence:
- Goal: Maximum fat burn and lean muscle → Weights first, then cardio
- Goal: Better cardio performance → Cardio first
- Goal: Overall fitness → Mix up the order to keep your routine balanced
There’s no one-size-fits-all answer, but if fat loss is your priority, starting with strength training followed by moderate-intensity cardio could give you the edge. Combine this with a clean diet, adequate sleep, and consistency, and you’re on the right path to a fitter.
