Weights Before Cardio: Stop Working Against Yourself

Just because you're working hard, doesn't mean that you're working smart. I see it every day. People come into the gym and hop on a treadmill for 30-60 minutes and then head over to the weights to do their resistance training. Even though my initial reaction is to walk up and smack them in the back of the head, the reality in the matter is? How would they know any better? Which is why I thought this article was so appropriate. After all, for years I've heard people say that if you do your cardio first, you'll burn more fat during your weight training. Making your weight training an extension of your cardio.

Let's look at why this isn't true and see if we can save some people a little wasted effort. We'll start out by looking at how your body uses the food you consume for fuel. You may have heard that you will burn more fat if you do your cardio on an empty stomach. The truth is that you will actually burn more fat during cardio if you have depleted your body of carbohydrates. You can eat proteins and dietary fats without affecting the way your body burns fat. In other words, you could eat some egg whites, chicken breast, or even a protein shake without any carbs in it, and still burn the same amount of fat during your cardio session as you would if you did it on an empty stomach. But if you ate an apple or a piece of bread before your cardio, you wouldn't.

When you eat carbohydrates, your body stores them as glycogen in your liver and waits for your body to use them as fuel. When performing an aerobic activity, like walking or running on a treadmill, your body has the option of using glycogen stores or fat stores. The problem is that your body won't use any fat stores until your glycogen stores are used up. On the other hand, during anaerobic exercise, like weight lifting, your body can only use glycogen as fuel.

So here's how it plays out. Studies have shown that it can take as much as 29 minutes of cardio to burn your glycogen stores. So if you start your workout off with 30 minutes of cardio, not only did you burn fat for a whopping one minute, but you also depleted your body of the fuel it needs (glycogen) to do your resistance training. Now, in order to manufacture glucose (glycogen) during your weight training session, your body may actually break down muscle tissue to use certain amino acids as your fuel. You could end up losing muscle instead of gaining.

To make things simple, if you do your weight training first, you can use your glycogen stores as fuel. Then, when you move over to your cardio, you're right where you want to be? with depleted glycogen stores, giving your body the opportunity to burn fat as a fuel source.

To learn more on how to use these facts for your "cardio only" days, read "Use Nutrition to Boost Your Cardio" here: http://www.shapeyou.com/weights_first.html

You may reprint or publish this article freely as long as you include a visible, active link to http://www.shapeyou.com/weights_first.html

Tony Hale is a certified personal trainer with 12 years of experience servicing clients in the entertainment industry throughout the Hollywood area. He is also the editor in chief for ShapeYou.com

To train online with Tony visit http://www.shapeyou.com/weights_first.html

cleaning team near Winnetka ..
In The News:

Researchers discover phishing scam using invisible characters to evade email security, with protection tips including password managers and two-factor authentication.
iPhone and Android users can reduce battery drain and data usage by restricting Background App Refresh to Wi-Fi connections instead of mobile networks.
Scammers nearly stole an Apple account by exploiting the support system with authentic-looking tickets and phone calls, users can protect themselves with safety steps.
FoloToy restored sales of its AI teddy bear Kumma after a weeklong suspension following safety group findings of risky and inappropriate responses to children.
Threat intelligence firm Synthient uncovers one of the largest password exposures ever, prompting immediate security recommendations.
Viral video shared by Elon Musk shows Tesla's Optimus humanoid robots performing tasks from cooking to construction, garnering over 58.5 million views on social media.
Chinese hackers used Anthropic's Claude AI to launch autonomous cyberattacks on 30 organizations worldwide, marking a major shift in cybersecurity threats.
Apple's new Sleep Score feature gives you a rating for your nightly rest quality. Learn how to set it up on your Apple Watch and iPhone today.
Essential phone settings to enable before losing your device, including Find My network, location services and security features for iPhone and Android.
The Fox News AI Newsletter gives readers the latest AI technology advancements, covering the challenges and opportunities AI presents.
Cybersecurity research shows weak passwords remain a major threat, with simple patterns and number sequences putting millions of accounts at risk.
New Android malware BankBot YNRK silences phones, steals banking data and drains crypto wallets automatically. Learn how this advanced threat works.
FDA approves first human trial for Paradromics' brain-computer interface that could restore speech for paralyzed patients through neural technology.
New phishing platform QRR targets Microsoft 365 users across 1,000 domains in 90 countries. Learn how to spot fake login pages and protect your accounts.
OpenTable now uses AI to track your dining habits and share insights with restaurants. Learn what data they collect and how to protect your privacy.
Google's discontinued Nest thermostats still secretly upload home data to company servers despite losing smart features, raising serious privacy concerns.
New Android malware NGate steals NFC payment codes in real-time, allowing criminals to withdraw cash from ATMs without your card. Learn protection tips.
DoorDash confirms data breach exposing customer names, emails, addresses after social engineering attack. Learn how to protect yourself from scams.
Concerned about Google's AI scanning your Gmail? Learn how to disable Gemini features that access your emails, Drive files and Chat messages for privacy.
Google warns Android users about dangerous fake VPN apps hiding malware that steals passwords, banking details and personal data from phones and tablets.
Apple's digital passport feature lets iPhone users breeze through TSA checkpoints this holiday season using Digital ID technology at 250+ airports.
A new phishing scam targets family photos with fake "Cloud Storage Full" alerts. Criminals steal credit card information through fake sites. Learn protection tips.
South Korean scientists create ultra-thin fabric muscles that turn clothes into robotic assistants, lifting 33 pounds while weighing under half an ounce.
Archer Aviation has acquired Hawthorne Airport for $126M to launch an LA air taxi network ahead of the 2028 Olympics, featuring AI-powered eVTOL operations and next-gen aviation tech.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Overweight? - 5 Tips to Enhance Your Sex Drive

You could try one of the many sexual enhancement drugs... Read More

Youll Need Total Will Power To Undergo Weight Loss

How much will power does it take in order to... Read More

How to Do the Atkins Diet Right?

Let me tell you something - if you are doing... Read More

How To Get Past a Weight Loss Plateau

Everyone who has ever been on a diet has hit... Read More

Exposed: The 95% Dieting Lie Thats Keeping You Fat

Repeat a lie often enough and people take it as... Read More

How To Avoid Common Diet Scams

As our country gains weight at an alarming rate, we... Read More

Gastric Bypass ? The Nightmare for Food Lovers

While the gastric bypass may seem like the perfect solution... Read More

How To Burn Fat Fast: Go For Speedy-Burn, Not Crash-Burn

How to burn fat fast is a question that burns... Read More

Weight Loss Plateaus -- 7 Easy Steps to Overcome It

Have you ever experienced this scenario before?"I have successfully lost... Read More

Weight Loss, Exercise, and Bodybuilding Tips ? Keeping Your Body-Fat Low: Part 6 of 10

Do you know that while you work out the muscles... Read More

Stop Putting Life Off Until You Lose Some Weight

No One I Know Looks Like a Bathing Beauty, so... Read More

How To Burn 50% More Fat In Every Workout With Secrets For Weight Loss Success

If your health and fitness are important to you, you... Read More

Fad Diets & Weight Loss

A diet may be a fad diet or a healthy... Read More

How To Indulge and Win The Battle of The Bulge During The Holidays: Get Yourself a Buddy

If you are trying to lose weight, the holidays literally... Read More

Weight Loss Efficiency ? 10 Ways To Make The Most Out Of Your Gym Workout!

My name is Greg Ryan. I am a high profile... Read More

The Beginners Guide to Losing Weight

So you've decided that you're going to do it.You're sick... Read More

Weight Loss Discipline

Why is it so hard to lose weight and keep... Read More

The 5 Keys To Finally Lose Fat Fast!

Losing fat in my opinion is not all that difficult.... Read More

After WLS: How Much Weight Have You Lost?

I had lost nearly fifty pounds before anyone mentioned my... Read More

The Type Of Food and Nutrition That Can Help You Lose Weight Fast

The following are diet tips that can help you shape... Read More

Snacking, Fear, Greed and the Gastric Bypass Tool

Do you remember nodding your head with understanding during your... Read More

Are Your Co-Workers Making You Fat? Avoiding Unexpected Treats

Taming the See Food Eat Food ResponseWhat happens when you're... Read More

Turn Your Body into a 24hr Fat Burning Furnace and Still Build Muscle!

Is this even possible?Well hold on to your seat because... Read More

Weight Loss Through Low Carb Diet

Are you or your family members amongst the 65%?To help... Read More

Diet Plans for a Low Carb Diet

One of the most popular diets is the low carb... Read More

family-safe home cleaners Northbrook ..