Everyone goes to the gym and heads straight for the treadmill or cross-trainer. We’ve always been told “Cardio before Weights”, the traditional concept treads on warmup with cardio and then some weight training, however it is not an effective training method but a waste of time and effort. The proven and scientific technique would begin with weight training and post-session cardio that is “Weights before Cardio.”
Before the workout commences, the body is fuelled with all the energy reserves in the blood, liver, and a few other places. Of course, the fat under the skin is also an addition to deliver the required gas for the workout. The priority of energy consumption is blood glycogen – liver reserves – and last the body fat. We can say the cardio warmup of 30-40 mins will use all the glycogen followed by the weight training fuelling out through the fat reserves.
The ease of burning glycogen is much easier than that of fat. The cardio phase of less intensity would smoothly sail as the glycogen gives in quickly without much effort. The weight training of higher power and requiring a quick surge of energy would be a struggle as the fat takes a lot of time and effort to be converted into fuel. Overall the cardio slipped in with less labor, and the weight training couldn’t attain reasonable poundage. Hence a non-practical muscle training and less fat utilised.
If the weight training is performed before the cardio session the session would be explosive as the quick fuel “glycogen” fuels the much demanding muscle workout. hence more poundage lifted with better endurance and effectiveness equals better results. The cardio being less demanding, would try and use the fat reserves with increased intensity, hence, the post-training cardio session fuelled entirely through fats equals an incredible amount of fat loss.
In simple words, let’s equate this –
Concept 1: Cardio first (using easy energy glycogen) + Weight training at the end (using stubborn fat) = Ineffective Training
Concept 2: Weight training first (using easy glycogen) + Cardio with (stubborn fat) = Effective Training.