DHTML Menu / JavaScript Menu Powered by Milonic
Already a member? Sign In

Village Journals help
Resonate your identity with Naseeb journals. Express your opinions, share your thoughts, post your writings and connect with like minded people through the power of expression.

Cardio first or weights



Is it better to do cardio first and then lift weights or vice versa? Reps more lighter weights or heavier weights less reps?
 

Add Comments

 
Add
 

  Comments on this journal

Login to find out (November 6, 2005 at 11:06am)
does the wonderful book address womens' weight/muscle gaining issues?
 
Login to find out (July 26, 2005 at 5:14pm)
Thanks for the tips all
 
Login to find out (July 22, 2005 at 12:01am)
Well first thing I'm gonna do is try rays advice! All the studies in the world don't compare to actually trying it out. Lol I can't believe I'm checking naseeb from my blackberry
 
Login to find out (July 19, 2005 at 3:38pm)
I cant work out early in the morning I got am classes. I try to work midday after lunch like 2-3 hours (before Asr time I try).
 
Login to find out (July 19, 2005 at 12:14pm)
Here is a link to more info on my book if anyone is interested:
www.tsrf.com

Thanks!

And I like the Flex Wheeler pic on the site here--I worked with him and helped him get ready when he was competing hardcore back in the day. He is a great guy--I actually met him recently and he is doing well after his medical issues.
 
Login to find out (July 19, 2005 at 10:15am)
Thanks for the tips. My goal is the strength and muscle mass, so I would just do a short light cardio before weights in the morning. This is 3 times a week. I take a class the other 3 days of the week, but its a martial arts class that has a lot of stopping and starting, I guess more anaerobic than a consistant cardio session.
 
Login to find out (July 19, 2005 at 1:20am)
One last point--I guess it all depends on your goals-If your goal is strength and muscle mass, I wouldn't be doing much cardio at all. If it's fat loss and tone, then yes on the cardio...
 
Login to find out (July 19, 2005 at 1:18am)
I would say that 10 minutes of moderate pace cardio is a good warm up for weights. A great pre-workout meal is one hour before training have a small chicken breast with a small sweet potato. You need protein and complex carbs before training. Drink plenty of water of course. Good luck!
 
Login to find out (July 19, 2005 at 1:15am)
Hey its all good to disagree--I was at the FASEB conference recently and spoke to many exercise scientists about this--Pre-weight training cardio is the way to go--but the key is that it has to be at a moderate pace--NOT high intensity cardio--that is the difference. Obviously high intensity cardio for over 30 minutes before weights may lower strength, etc..But I am specifically talking about moderate pace cardio prior to weight training--Lots of research on this--And you actually can burn more fat at low intensity cardio for greater duration--greater fat oxidation takes place. And there are also lots of studies showing significant muscle breakdown that is detrimental when performing aerobic activity after weights. The best thing is to split the two. I like Moderate pace cardio for 30-45 minutes first thing in the morning twice a week and once a week high intensity sprinting for like 10 minutes.
 
Login to find out (July 18, 2005 at 9:40pm)
Ray, ya know "Everybody Loves Ray" lol but I personally disagree with you here. Every university study I've ever read substantiated significant weakness and loss in strength following cardiovascular exercise for up to 7 hours. Are there any clinical studies that substantiate the benefits of doing aerobic exercise before anaerobic training? You're the master, bro, so I'm asking simply for the sake of learning from you and not to contest anything you say.
 
Login to find out (July 18, 2005 at 4:01pm)
Would you say 5-10 minutes is a sufficient warm up? I don't necessarily want to have a cardio session, just be warmed up for weights. My goal is strength not weight loss. What is good to eat pre-workout, more carbs?

Thanks.

Congrats on your new book.
 
Login to find out (July 18, 2005 at 10:46am)
It is my opinion based on over 10 years of research and investigation that doing cardio before weights is more productive for muscle building and fat loss. Of course the best thing to do is to split the two up and do your cardio first thing in the morning on an empty stomach and weights later on in the day. But if you have to do the two together, cardio first is better for most people. I am specifically talking about light cardio at a moderate pace (which is very efficient in allowing for fat to be metabolized and used for fuel). Some reasons for suggesting this is that it serves as a great warm up for the weights and may lower the incidences of injury. Plus, the body is in a very catabolic state post training, cortisol levels are high and muscle/amino acids are being broken down/recycled--cardio at this time would further perpeutate this--not good. And your GLUT4 and glycogen storing enzymes are upregulated so the longer you wait to have a post workout meal , the worse it will be for your fitness goals. BTW, The best post workout meal for muscle building is a protein/carb drink in a ratio of 3:1 carbs to protein. Use simple carbs and quick absorption protein like whey isolate--ex. 2 cups apple or grape juice with 1 scoop whey protein isolate. There are also good recovery drinks like Endurox R4 available. My new book "The Six-Pack Diet plan" addresses a lot of this if anyone is interested in much more referenced info.
 
Login to find out (July 18, 2005 at 9:14am)
LOL. and you thought some things would be common sense.
 
Login to find out (July 16, 2005 at 9:53am)
Chosen1 yeah just be sure to follow the following guidelines:

1) Don't do it too late in the evening or night. You'll be wired and wont be able to sleep. You also will not be able to take the proper post-workout carb source since its so late.

2) AFter your workout, don't screw yourself by having a pizza later that night lol.

3) Have a good carb source shortly after your workout. Pure natural purple grape juice (like Welch's I think) is the best source since grapes are one of the few fruit sources that are pretty much all glucose and no fructose. Glucose can be harsh to digest if you're not used to it so sip it, don't chug. If you feel some abdominal bloating and/or discomfort then eat a banana (or two) immediately.
 
Login to find out (July 15, 2005 at 3:37pm)
thanks all smiles for all :) :) :) :D :) :D (A) :) :D :)
 
Login to find out (July 14, 2005 at 10:52pm)
don't worry about getting big because your muscles are getting bigger. any increase in size is negligible compared to how much room fat takes. you have to make sure that you are lifting enough that it is challenging and your last rep is the hardest. otherwise you are just wasting your time and not making progress.
 
Login to find out (July 14, 2005 at 10:44pm)
asmosis check this website out: www.stumptuous.com
 
Login to find out (July 14, 2005 at 7:12pm)
Asmosis you dont want to atrophy your muscles. You want to strengthen them and define them. Don't confuse fat loss with muscular atrophy and catabolysis. I'm sure the look you're going for is slim, lean and toned and you'll get that the same way we're talking about...just don't life weight that's too heavy. Keep it light, keep your form perfect and keep your reps high (12-14 reps).
 
Login to find out (July 14, 2005 at 12:50pm)
I want to shrink/tone I am girl! So should I do the opposite then?
 
Login to find out (July 13, 2005 at 10:39pm)
Do cardio after you lift. The reason is that the anaerobic exercise will have completely depleted you glycogen. This will force your body to break down adipose tissue for energy (as Umair da man has correctly mentioned). If you do cardio before your weight training, you will have a half a** workout and you won't reach your goals of size and strength. You'll probably shrink actually.