Weight Training: Before or After Cardio?


Finally, clarity that will set you straight on easily reshaping your body!


What is the most efficient way to burn body fat? Should you do cardio? Weights? Which one first?


With so many questions, there is a simple answer, backed by scientific research. The most effective and efficient method to burn body fat is to hit the weights first, followed by cardio.


Now, there are tremendous benefits to both cardio and lifting weights, and it is worth your time to add both into your workout regime. Cardio can help:

  • Weight loss
  • Strengthen your heart and lungs
  • Increased bone density
  • Lower stress
  • Reduce your risk of heart disease and some cancers
  • Boost your confidence and self-esteem
  • Increase your energy and mood
  • Better quality of sleep

Whereas using weights can:

  • Improves your ability to perform day-to-day actions
  • Strengthens bone density
  • Boosts your metabolism which burns more body fat
  • Reduces your risk of injury as you will have stronger muscles, tendons, and connective tissues
  • Gives you a leaner physique, boosting your confidence
  • Easily maintain a healthy weight

This Mistakes Causes Muscle Loss, Not Fat Loss!

You know by now, that strictly cardio will not get you the lean, chiselled body you desire. You need to add weight training in order to cut and reshape your body into a leaner, stronger one.


But if you were to perform cardio first, your muscles will be broken down and the glycogen stores will have been depleted when you attempt to lift weights afterwards. Without these energy stores, your energy and strength will be very low since your muscles do not have the necessary glycogen levels to complete an effective training session. And your body will be using energy from your muscles to get through it, leading to loss in muscle mass rather than losing fat.


Many fitness experts agree that in order to lift weights you need this precious energy. And if you’ve burnt it all up in your cardio session, then your resistance training will suffer and you won’t be very efficient in building lean muscle or burning fat.


Easily Achieve a Post-Workout Calorie Burn!

Lifting weights first uses your stored fat as necessary fuel, burning off your glycogen stores initially. By depleting these, when you jump into your cardio afterwards, your body will actually be able to burn more fat. A study published in the Medicine and Science in Sports and Exercise, discovered that performing cardio after weights burned significantly more fat during the initial 15 minutes of cardio, than if you were to do cardio before weights.


In order for your body to continue to burn calories after a workout, it needs to have trained at high-intensity with weights, so make sure you put all your energy into lifting that iron!