Q: If I want to lose some extra fat, should I do weights first? I usually focus on cardio first , I can run a lot

A: I'm first recommending focusing on your nutrition, so you're in a caloric deficit. After that, include weight training and cardio into your fitness routine to effectively "lose extra fat." While cardio is essential for burning calories and improving cardiovascular health, weight training is crucial for building lean muscle mass, which in turn helps boost your metabolism. When you have more lean muscle mass, your body burns more calories at rest, which can help you lose fat in the long run.

Regarding the order in which you perform your exercises, there is no hard and fast rule about whether you should do weights or cardio first. However, there are a few factors to consider. Suppose you are looking to build muscle and increase strength. In that case, it's beneficial to start with weight training, as your energy and focus will be at their highest earlier in the workout. On the other hand, if your primary goal is to burn calories and improve cardiovascular fitness, starting with cardio is more beneficial.

Another critical factor to consider is recovery. Suppose you are new to weight training or have not been consistent with it. In that case, it's essential to start with a lower volume and intensity and gradually increase it over time. Doing cardio before weights can make you more tired, making lifting weights with proper form and intensity harder.

Additionally, consider the time you have available to dedicate to your workout. Performing cardio and weight training on separate days may be a more practical option if you are short on time. For example, you can do weight training on Monday, Wednesday, and Friday and cardio on Tuesday, Thursday and Saturday. Also, it would be best if you focused on the quality of your workout, not the quantity.

It's also important to remember that exercise alone is not enough to lose extra fat. Nutrition also plays a crucial role in weight loss. To lose fat, you need to create a calorie deficit, which means consuming fewer calories than you burn. This can be achieved by consuming a healthy diet low in calorie-dense foods, such as processed foods and added sugars, and high in nutrient-dense foods, such as fruits, vegetables, lean protein, and healthy fats.

What Should You Eat After A Workout?

This article is going to provide you with an optimal method for how to approach nutrition after your training session.

Especially after strength (resistance) training or HIIT cardio with a duration of at least 45 minutes.

Stress/Recovery/Adaptation Cycle 

Resistance training done correctly breaks down muscle fibers and depletes muscle glycogen. That’s good stress to the body because in order to build muscle and become stronger, you need to move a load that is challenging to your system and follow it with nutrition that supports recovery. Those two steps, if done correctly, will help you adapt and grow. 

What you feed your body after a workout will do one of two things, help or hurt. The benefits of proper post-workout nutrition include: 

• Improved recovery 

• Reduced soreness 

• Increased ability to build muscle 

• Improved immune function 

• Improved bone mass 

• Improved ability to utilize body fat

• Reduced chance of injury

• Improved performance

A question I receive often is what someone should eat after a workout and this is going to be frustrating for a lot of people but the answer is “it depends”. 

If your goal is to lose weight, then what you eat after a workout has to fit the number one rule of losing weight: calorie deficit. This doesn’t mean your post workout meal should be low in calories. One component of proper recovery means getting enough calories to refuel your body. If you skip out on calories, you’re sabotaging results as well as performance the rest of the day. It’s hard to function in real life when all you can think about is food and hunger.

Some people strictly believe in whole foods and others believe in supplements (protein drinks); I believe a combination of both to be more optimal. 

Why?

Digestion of nutrients is different when the source is coming from solid foods versus liquid foods. The breakdown and digestion of solid foods is much slower than the digestion of liquid foods. Some people are very hungry following a workout while others don’t have the hunger levels for eating. Either way, they both need nutrients to rebuild. 

Nutrient timing is important, it is also somewhat overrated. You don’t need to eat immediately after a workout, however, that doesn’t mean you should overlook when you consume food after a training session. Overall calories and macronutrient distribution matters way more than when you consume calories or supplements for losing weight and body fat or gaining weight and building muscle. 

Protein and carbohydrates play two different roles post-workout. If you leave one out of the equation, then you’re sabotaging your progress and results. For example, if you just have protein and no carbs, then protein can’t effectively build and repair muscle fibers because it now has the task of replacing muscle glycogen that was depleted from your workout. 

For someone who is fasted or didn’t have a pre-workout meal, having a post-workout meal immediately following a workout might help you build more muscle. It also might not make a difference. Remember, overall calories will determine success or failure with body composition over time.

Is there a “Window of Opportunity”? 

There’s a lot of studies that shows you should consume calories post workout immediately to maximize recovery and results. However, a study done (Here) on nutrient timing post-exercise concluded that total daily calorie consumption is a better approach to maximizing training adaptations than timing. The only time when timing outweighs total calories is if you’re training in a fasted state. Here’s what I personally like to adhere to:

Within 2 hours 

• I have a protein shake within 30 mins of my workout. 

• I have a full meal within 90 mins after my protein shake. 

Within 2 hours post-workout, I’ve consumed two meals where most people have one or even nothing. 

How Much Should You Have?

Brad Schoenfeld: Researcher/Educator on muscle building/fat loss.

Here’s what I consume after most workouts on average.

• Protein Shake Macros/Calories

  • 40g protein

  • 51g carbs

  • 2g fats

  • 382 calories

• Chipotle Macros/Calories

  • Brown Rice

  • Fajita Veggies

  • Chicken

  • 37g protein

  • 41g carbs

  • 12g fats

  • 424 calories

• Total Macros/Cals

  • 77g protein

  • 92g carbs

  • 14g fats

  • 806 calories

Recommendations

Whatever you can afford consistently.

Whatever you can easily consume consistently.

Whatever tastes good FOR YOU and that you can stick with on a consistent basis.

I’ve tried everything at GNC and Vitamin Shoppe and they all made my stomach bloat, didn’t taste as good as I had hoped for and even made me break out (allergic to shellfish). If you’re still out there searching for something better, here is my suggestion.

I’ve been taking 1st Phorm supplements for two years now. Someone I looked up to in the fitness industry and trusted talked about what she takes so I tried it out. I can’t tell you how much happier my stomach is because of this decision and the quality of taste is high.

For my post-workout shake, I get their Vanilla Milkshake protein with Ignition, mix with water and it tastes like an ice cream shake from Nifty Fifty’s every time.

Here is the link to order it and try it out: Here

A couple things before you click that link. 

• I do get a small commission if you use that link.

• You get free shipping.

• I wouldn’t risk my reputation or integrity to make money. Your trust in me matters more than I can express.

• Last but not least, it’s going to be THE BEST post-workout shake you try in your life. 110% money back guarantee

Cardio Before Or After Weights?

Before you tell me what you’ve always done, ask yourself if you’re happy with the way your body looks?

Are you happy with the way your body performs in the gym?

If the answer is no then telling me what you’ve always done is not going to change my mind.

In most cases, my answer would be “It depends.”

This isn't most cases.

For the majority of people in America, fat loss is the goal.

Fat loss depends entirely on diet. How much is entirely? About 80-85% which means the majority.

What you do for movement will enhance strength and to a degree, aesthetics.

It's not the fact that you want to lose weight, it's that you want to lose weight and look good naked.

For that purpose, lifting weights should be the priority and cardio is supplemental as well as optional.

Do you have to choose either or? No

However, I believe in doing the least amount of work to get the most amount of benefits.

Contrary to popular belief, I spend about one hour a day, 3 to 4 times a week working out.

The days of me working out for 3 to 4 hours are long gone.

The more literature I read, the more people I train, the more I learn about how the body works and how to pair that with what people want.

If you like spending 2+ hours in the gym, be my guest.

If you like being efficient in the gym, less is more meaning pick 1-3 exercises per muscle group and lift heavy.

If you want to add cardio to your workout, only do so when your calories are in check and you don’t want to decrease your calorie intake further.

Another reason to do cardio after your workout is if you actually like it. 

Here’s another reason why I suggest cardio after weights.

Strength training builds muscle.

Cardio builds aerobic capacity aka conditioning.

It’s harder to strength train when you’re fatigued from cardio.

It’s easier to do cardio even when you’re fatigued from strength training.

You’re also more likely to injure yourself in a fatigued-state lifting weights versus doing cardio.

So to answer the question about cardio before or after weights... Weights first, cardio after IF YOU WANT.

The only scenario I can think of where you would do cardio before weights is if you're training for a cardio-based event.

Training for a marathon?

Training for a swim?

Training for cycling?

Cardio first.

However, there are numerous amounts of literature that explains how strength training improves cardiovascular ability…

But that's a different conversation for a different day.