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

recurring maid service Wilmette ..
In The News:

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.
Fake AI apps disguised as "ChatGPT" and "DALLĀ·E" are flooding app stores with dangerous malware that steals data and monitors users without detection.
Fake buyers demand specific vehicle reports from unknown sites to steal credit card information from car sellers, but warning signs can help identify these scams before paying.
Android users can now manage apps across multiple devices more easily with Google Play Store's updated remote uninstall button in the latest update.
NASA's Perseverance rover discovers shiny metallic rock on Mars that could be a meteorite from an ancient asteroid, containing high levels of iron and nickel.
Holiday scams spike during Black Friday and Cyber Monday as criminals exploit your leaked personal data. Learn how to protect yourself from fake stores and phishing.
Commerce Department proposes TP-Link router ban over Chinese security risks. Learn how this potential prohibition could affect your home network and devices.
Hyundai AutoEver America suffered a data breach affecting 2,000 current and former employees, exposing names, Social Security numbers and driver's license information.
Washington court rules automated license plate reader images are public records, even when stored by vendors like Flock Safety, setting precedent for transparency.
Fake airline texts claiming flight cancellations are targeting travelers with convincing scams. Learn how cybercriminals steal personal data and credit card info.
Discover how iOS 26's new Adaptive Power feature automatically extends iPhone battery life by learning your usage patterns and adjusting performance intelligently.
New TikTok malware campaign tricks users into running PowerShell commands that download Aura Stealer, which steals credentials and authentication tokens.
Gaia Family offers fixed upfront pricing for IVF cycles with unlimited embryo transfers and financial protection, partnering with over 100 U.S. fertility clinics.
The Jetsons Act aims to position Pennsylvania as a leader in advanced air mobility by establishing regulations for hybrid ground-air vehicles.
Fake Geek Squad invoice emails are targeting users with convincing charges and urgent phone numbers to steal personal information and money.
Fox News Digital's artificial intelligence newsletter digs into a robot in Russia that faceplanted, George Clooney's alarm and OpenAI's rivalry with the New York Times.

Are You Losing Body Fat or Water?

"I tried that diet and lost 8 pounds in the... Read More

Glycemic Index: A Magic Weight Loss Solution or a Soap Bubble Ready to Burst?

Glycemic index ranks different carbohydrate foods depending on their potential... Read More

When Gaining Love Means Gaining Weight!

Do you tend to find your weight increases when you... Read More

How To Cop An Attitude With An Overzealous Hostess

We all encounter those hosts and hostesses who feel it... Read More

Fidgeting: The Natural Weight Loss Diet

It's now official. The simple act of fidgeting can mean... Read More

Tips For Successful Weight Loss

Throughout my childhood and teenage years I watched as my... Read More

Anger: The Unexpected Emotion After Gastric Bypass Surgery

The words I read made me furious. There it was,... Read More

Choose to Lose - The Simplicity of Weight Loss and Understanding Emotional Eating

Permanent Weight loss is not about Diet. If you are... Read More

Be Aware Of Your Reasons

You have decided that you want to lose weight and... Read More

Low Carb Diet Secrets Revealed!

You may be considering a low carb diet program, but... Read More

Change Your Habits for Effective and Long Term Weight Loss

More likely than not a diet with end up a... Read More

Learning How to Become a Good Loser

The Quest to Reach Your Ideal WeightIt was late in... Read More

Carb Crazed

Low Carb diets have become as popular as apple pie... Read More

Why Should I Lose Weight?

According to the BMI chart, if you are overweight, you... Read More

Fitness: Getting Started

It seems like everywhere you turn, there is someone trying... Read More

When Emotional Eating Becomes an Eating Disorder

More and more people are starting to recognize that they... Read More

Food Intolerance and Low Carb Diets

Food intolerance is a pharmacological reaction to the consumption of... Read More

Weigh Loss and your Self Image ? Are You Worthy to Feel Better?

Maybe you losing weight comes down to the simple question,... Read More

Study Finds Healthy Mouth - Healthy Body Relationship

According to a new study appearing in the American Journal... Read More

Weight Loss from Exercise

Weight loss from exercise can be achieved by walking, running,... Read More

Basic Approaches To Weight Management

Being over weight is usually being 20 percent or more... Read More

Leaning Toward Lean: Clear Thinking For Better Health(Care)

Mindfulness is all about paying attention. It's amazing what can... Read More

Eating Out

I know how difficult it can be do stick to... Read More

Remembering The Titanic: Top Ten Weight Loss Mistakes Others Make But We Can Avoid

Patrick Henry once said, "I have but one lamp by... Read More

Weight Loss & Obesity Affects Life Expectancy

We hear it all the time?lose weight for your health.... Read More

last minute cleaning help Highland Park ..