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How to combine cardio and weight training for weight loss

How to combine cardio and weight training for weight loss?

How to combine cardio and weight training for weight loss? You will learn which is better: cardio before or after strength training? Cardio on an empty stomach in the morning or in the evening?

If you want to lose weight, then you need to create such conditions for the body so that it uses its subcutaneous fat as fuel. One such way is to increase physical activity. In this article, we will analyze aerobic and anaerobic workouts, namely, you will learn how to combine cardio and weight training for weight loss. Also, let us examine such questions as: “What is more effective, cardio before or after strength training?”, “Can we combine cardio and strength training in one day?”, “What is better, cardio training on an empty stomach in the morning or evening before bedtime?” .

Many people argue, what is more effective - low-intensity cardio or strength training for weight loss? Some say that aerobic workouts consume much more calories than anaerobic + use as fuel - fat. Accordingly, this positions this type of training as the best fat burning training. Others say that even though anaerobic training spends fewer calories at the workout itself, in the long run (if we look at the day), the body still consumes more subcutaneous fat.

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Low intensity cardio

Power training

Is it possible to combine cardio and strength training in one day?

Who is right? In fact, both cardio (aerobic) and strength training (anaerobic) burn subcutaneous fat equally well. The only difference is that each method does it in its own way and each has its own pros and cons. Now we will analyze it in detail.

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In our body there is a so-called aerobic threshold. This is the kind of thing that determines what kind of energy needs to be used specifically at the moment. If you perform low-intensity physical activity, and at the same time your pulse does not exceed 150 beats per minute (at the level of the aerobic threshold), then fat will be used as energy! If you switch to a high-intensity load, and accordingly your pulse exceeds 150 beats per minute (exceeds the level of the aerobic threshold), then the body switches to the use of glycogen. I must say that 150 beats per minute is very conditional (the average value, which is suitable in most cases). And so everything is individual.

Low intensity cardio

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This is when you perform some kind of physical activity at a low pace, and the pulse does not exceed 150 beats per minute. Most often, this pulse is kept in the region of 120 - 140 beats per minute. As a low-intensity aerobic exercise, you can use: jogging, fast walking, jump rope, exercise bike, etc. In general, it is not so important that you use, the main thing is to adhere to the specified pulse zone. Also, this type of load during a workout spends more calories than strength training.

This is exactly the kind of load that uses fat as fuel. But, it is consumed not subcutaneous, but muscle fat. After the fat stores in the muscles are spent, the body begins the recovery process, during which the subcutaneous fat replenishes the fat stores in the muscles. Accordingly, this is how fat loss occurs if you use low-intensity cardio. In addition, you do not need to wait 30 - 40 minutes to enable fat burning. The process of losing weight starts within 1 minute after you start to train. This happens because in the process of oxidation of muscle fat citrate is formed, which blocks the use of glycogen as fuel.

Power training

This is a training with additional burdening, during which, the pulse varies from 100 to 180 beats per minute (depending on what you are doing at the moment). This type of load during the workout spends fewer calories than low-intensity cardio. But, if you disassemble the whole day (after power training in the body increased energy consumption), you get no less (and maybe more).

This type of load uses glycogen as fuel. The body works more efficiently on glycogen than on fats. Therefore, glycogen is used only when it is necessary to work as hard as possible (for example: strength training) or as fast as possible (for example: sprint). After the glycogen stores are spent, the body begins the recovery processes during which the subcutaneous fat replenishes these stocks. Also, additional calories are spent on processes that affect the growth of muscle mass (you trained with iron, got microtrauma, now you need to restore all this and just in case to increase muscle volume a little).

As you can see, it is not at all correct to ask what is better cardio andriol testocaps for sale or strength training for weight loss. Since, both cardio (aerobic) and strength training (anaerobic) burn subcutaneous fat equally well. The only difference is that each method does it in its own way. For maximum effectiveness, I recommend combining these training methods. Strength training will help you maintain muscle mass, but without cardio Dumbbell exercises for beginners the process of fat loss will be slower. Low-intensity cardio will help you lose weight faster, but without heavy weight training, you will lose weight due to both fat and muscle mass (as a result, you will not get a sporty build).

So, now we know that choosing one thing is not the best option, so the question arises: How to combine cardio and weight training for weight loss? How to choose everything correctly, so as not to harm the muscles and burn maximum subcutaneous fat? Let's figure it out.

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Most often, athletes perform low-intensity aerobic training before or after working with iron. Accordingly, the question arises, do you need to do cardio before or after strength training for weight loss? The effectiveness of cardio after training is based on the fact that the alleged strength training burned all glycogen and now only fat will be used. But, as we already know, fat will burn in any case. Therefore, I do not see much difference between cardio before strength training and cardio after strength training. If you do it before training, then there is a chance that you will get tired, and the power will be worse than usual (therefore it is more logical to do it after).

Also, if you want to keep the maximum amount of muscle mass, then I do not recommend doing cardio for more than 60 minutes at a time, since approximately in such a period of time the body will expend muscle fat and muscles can go into motion (60 minutes is conditional, so to speak , some middle point that works well in practice). If you have a low-intensity cardio training for 90 minutes, then I recommend doing 2 workouts for 45 minutes (one in the morning, the second in the evening) or 60 minutes in the morning + 30 minutes after the evening workout.

Is it possible to combine cardio and strength training Bench press standing (army bench press) - PRO-KACH - bodybuilding for beginners in one day?

Yes you can! There is nothing critical in this. Cardio can be associated with a workout or simply put in a separate time. Again, if the goal is to maintain the maximum muscle, then I still recommend putting these workouts at different times. But, there still need to take into account the duration gp turan of aerobic and anaerobic exercise. Below are a few sample diagrams of how to combine cardio and weight training in one day.

Scheme ¹1:

Strength training - 40 minutes + Cardio training - 20 minutes

Scheme ¹2:

Cardio on an empty stomach in the morning - 30 minutes

Strength training in the evening - 60 minutes

Scheme number 3:

Cardio in the morning on an empty stomach - 45 minutes

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Strength training in lunch - 60 minutes

Cardio training in the evening before bedtime - 45 minutes

These schemes are as effective and well-trained. If you are new or just starting to lose weight, then use the scheme number 1, gradually move to number 2 and at the very end number 3. I don’t advise you to jump on the scheme number 3, as there is too much stress for the body and you can get overtraining. Cardio training on an empty stomach in the morning can vary in time (from 15 to 60 minutes). It can be more than 60 minutes, but if you need to take care of your muscles, I do not advise. So is the evening cardio (from 15 to 60 minutes).

Traditionally, it is generally accepted that fasting cardio in the morning burns fatty deposits best, because in the morning your body has a minimum of carbohydrates and low blood sugar. Against this background, fat burning is more intense. In my experience, I can say that it basically works, but such manipulations need to be done in the final stages of drying (when you already have at least some hint of a press). That is, you have a healthy level of subcutaneous fat and you want to make the body even more prominent, while you already have a rigid diet and a lot of workouts.

Also, I want to note the effectiveness of cardio in the evening before bedtime. The logic here is that you do evening cardio before bedtime, then you don’t eat anything and after 15 to 30 minutes (or immediately) you go to sleep. During this cardio, you burned muscle fat and now during sleep, in the process of recovery, the subcutaneous fat will replenish the stores of fat in the muscles. After all, this consumed fat can be renewed not only from your subcutaneous fat, but also from the food you eat. And if after the evening cardio workout you will not eat anything, then the body will have nothing left but to replenish the spent fat, due to subcutaneous fat. Morning cardio on an empty stomach + strength training at lunch + evening cardio before bedtime = the most advanced weight loss regimen (in my opinion).

Now you have an idea of ??how to combine cardio and weight training for weight loss in order to get maximum effect and maintain maximum muscle. Also, do not forget that in terms of losing weight in the first place are not training, but proper nutrition. If you eat everything, no cardio in the morning on an empty stomach or before bedtime will help you lose weight.

Diet + workout = the key to success!

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P.S. I also recommend that you set aside a little of your precious time watching this video.

Sincerely, Sergey Garbar

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4. How many calories are needed per day to lose weight?

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strength training, combine cardio, training weight, training weight loss