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Cardio Before Weights Or After? Learn the Best Time to Add a Cardio Routine

There has been an ongoing debate as to whether you should do cardio before weights or after. There are both advantages and disadvantages to each choice, but one stands out above the other. In this article, you will learn exactly how each one affects your body and your fat loss goals.

When you do cardio for an extended period of time before your workout, you use up all your energy by depleting your glycogen stores before you even reach the weight. This means that all the carbohydrate (glycogen) stores that are used to give you the energy and power to push through your weight lifting are used up. This will leave you weak and tired in the gym. When you don’t have the energy to push through your sets and heavy reps, you won’t be able to add more weight than you did the week before. When you don’t add weight to your training every two weeks or so, you won’t make progress in either muscle building or strength.

Even if you’re trying to lose weight and that’s your primary goal, doing cardio before weights can still hinder your progress. Why you might ask? This is because when you gain muscle, you build your body to become a fat burning machine. The more muscles you have, the more calories you burn just sitting still. Cardio before weights can actually lead to muscle atrophy.

When you do cardio after weights, some magical things happen. In terms of your glycogen stores, this is the perfect time to run. After a heavy weight lifting workout, these stores will be close to empty and your body will be looking for a fuel source to fuel you for your cardio routine. This means that your body will remove your fat to use as energy. Normally, your muscle would be the first to be converted, but since it was right after a workout, fat is the first source of energy. Remember, if your cardio lasts more than 40 minutes, there’s a good chance you’ll burn muscle instead of fat, so keep your cardio routine short and intense.

I would recommend getting a BCCA (branch chain amino acid) drink right before your cardio routine to stop ANY chance of muscle breakdown. Unlike drinking a protein shake, branched chain amino acids don’t go through the normal digestive process, so they won’t be burned as fuel during your cardio routine, they’ll go straight to your muscles. BCCA can be purchased anywhere you buy dietary supplements.

As you can see, cardio after weights is very beneficial for burning fat and maintaining muscle. Even if you’re trying to build muscle and don’t care about fat loss, this will keep you lean while packing on pounds of muscle. As always, I would recommend doing light work or light aerobic exercise before starting your weight training.

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