One of the most regularly asked questions in the fitness industry is 'Should you do cardio before or after weights for better fat loss and muscle growth?' Lots of people are lost in the subject of how to build muscle so today we'll clear up the science behind this subject for you.
There are a number of myths in the fitness industry which lead to confusion. This is because there is still so much scientific research which needs to be carried out. Thankfully, this particular area is something that has now been cleared up.
Over the last five years or so, there have been a number of tests on subjects to figure out the definitive answer to this popular fitness myth.
The most common misconception in this particular area is that you'll pre-exhaust your muscles by hitting cardiovascular equipment before a heavy resistance workout. This couldn't be further from the truth. In fact, you'll greatly enhance your gains if you do your aerobic activity first, so the old theory that cardiovascular exercise should be done after you've finished with the weights is not true.
Up until recently that theory made a lot of sense. However, when scientists carried out tests they found that those who performed aerobic activity prior to lifting weights actually enjoyed superior lean muscle growth as well as superior fat loss!
Even subjects who were performing HIIT got the same overall results.
When you workout the body releases 2 enzymes which play a major role in your overall results. They are known as mTOR and AMPK. AMPK is designed to help you adapt to prolonged aerobic activity, so it's released as you do run on a treadmill or cycle.
On the other hand, mTOR is pumped into the body immediately following a resistance workout and is designed to be the switch that activates the process of recovery, i.e. building more lean muscle. The bad news for you is that AMPK stops the release of mTOR, meaning if you jump on a bike after you finish weight training you'll actually switch the muscle building process back off.
Once the body releases mTOR you enter the golden window for post-workout nutrition. This peaks at one hour in length, although mTOR levels stay increased for up to 6 hours in total. To get the most from this period, simply avoid releasing any AMPK during this time.
If you are one of the many people who like to perform two separate sessions in order to keep resistance training and aerobic workouts away from each other, that last piece of information will stand out as particularly groundbreaking. By separating your sessions with a six hour period you'll allow yourself to get the absolute full benefits from mTOR release before you blast fat with your HIIT session or aerobic workout.
If you were wondering how to build muscle by optimizing your resistance/cardio split you now have the latest scientific findings to help you do that. Whether you currently do cardio before or after weights doesn't really matter, it's what you do from this point on which counts towards your future results.
There are a number of myths in the fitness industry which lead to confusion. This is because there is still so much scientific research which needs to be carried out. Thankfully, this particular area is something that has now been cleared up.
Over the last five years or so, there have been a number of tests on subjects to figure out the definitive answer to this popular fitness myth.
The most common misconception in this particular area is that you'll pre-exhaust your muscles by hitting cardiovascular equipment before a heavy resistance workout. This couldn't be further from the truth. In fact, you'll greatly enhance your gains if you do your aerobic activity first, so the old theory that cardiovascular exercise should be done after you've finished with the weights is not true.
Up until recently that theory made a lot of sense. However, when scientists carried out tests they found that those who performed aerobic activity prior to lifting weights actually enjoyed superior lean muscle growth as well as superior fat loss!
Even subjects who were performing HIIT got the same overall results.
When you workout the body releases 2 enzymes which play a major role in your overall results. They are known as mTOR and AMPK. AMPK is designed to help you adapt to prolonged aerobic activity, so it's released as you do run on a treadmill or cycle.
On the other hand, mTOR is pumped into the body immediately following a resistance workout and is designed to be the switch that activates the process of recovery, i.e. building more lean muscle. The bad news for you is that AMPK stops the release of mTOR, meaning if you jump on a bike after you finish weight training you'll actually switch the muscle building process back off.
Once the body releases mTOR you enter the golden window for post-workout nutrition. This peaks at one hour in length, although mTOR levels stay increased for up to 6 hours in total. To get the most from this period, simply avoid releasing any AMPK during this time.
If you are one of the many people who like to perform two separate sessions in order to keep resistance training and aerobic workouts away from each other, that last piece of information will stand out as particularly groundbreaking. By separating your sessions with a six hour period you'll allow yourself to get the absolute full benefits from mTOR release before you blast fat with your HIIT session or aerobic workout.
If you were wondering how to build muscle by optimizing your resistance/cardio split you now have the latest scientific findings to help you do that. Whether you currently do cardio before or after weights doesn't really matter, it's what you do from this point on which counts towards your future results.
About the Author:
Writer: See how to build muscle with simple tips from the UK's leading fitness instructor Russ Howe PTI. See how to do cardio before or after weights to maximize results with this free report.