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.
It is not uncommon to hear a different answer each time you ask somebody for advice in the gym. That's because a lot of the health and fitness industry is built upon opinion rather than fact. There are many areas which haven't yet been scientifically researched enough and, until recently, this was one of those areas.
The last decade has seen a growing number of scientific studies in this specific area. Finally we're at a stage where definitive answers can be given on the topic.
Contrary to mainstream opinion, you should be performing your cardiovascular workout prior to hitting the weights if you want to get the most out of the gym. This will surprise a few people out there, because one of the most common mistakes is to presume that you'd exhaust the muscles if you did your aerobic activity first.
These recent findings lay to waste one of the oldest theories in fitness. It dates back so long that many people believe it to be fact and still insist on doing it to this very day. However, scientific studies prove that those who put their aerobic activity earlier in their workout enjoyed better fat loss and muscle growth.
This also applied to individuals performing high intensity interval training, too.
This happens because of the release of two enzymes in the body during physical exercise. They are known as AMPK and mTOR. AMPK is the body's call to action to help you adjust to aerobic activity.
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.
This information comes in very handy for those who like to separate their workouts into two separate sessions per day. If you keep six hours between each workout you'll be able to get the full benefits of the muscle repairing process switched on by mTOR enzyme before you release any AMPK during cardiovascular activity.
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.
It is not uncommon to hear a different answer each time you ask somebody for advice in the gym. That's because a lot of the health and fitness industry is built upon opinion rather than fact. There are many areas which haven't yet been scientifically researched enough and, until recently, this was one of those areas.
The last decade has seen a growing number of scientific studies in this specific area. Finally we're at a stage where definitive answers can be given on the topic.
Contrary to mainstream opinion, you should be performing your cardiovascular workout prior to hitting the weights if you want to get the most out of the gym. This will surprise a few people out there, because one of the most common mistakes is to presume that you'd exhaust the muscles if you did your aerobic activity first.
These recent findings lay to waste one of the oldest theories in fitness. It dates back so long that many people believe it to be fact and still insist on doing it to this very day. However, scientific studies prove that those who put their aerobic activity earlier in their workout enjoyed better fat loss and muscle growth.
This also applied to individuals performing high intensity interval training, too.
This happens because of the release of two enzymes in the body during physical exercise. They are known as AMPK and mTOR. AMPK is the body's call to action to help you adjust to aerobic activity.
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.
This information comes in very handy for those who like to separate their workouts into two separate sessions per day. If you keep six hours between each workout you'll be able to get the full benefits of the muscle repairing process switched on by mTOR enzyme before you release any AMPK during cardiovascular activity.
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.
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More Info: Learn how to build muscle with easy steps from the UK's most watched fitness instructor Russ Howe PTI. Discover whether you should do cardio before or after weights to increase results with this free video guide.
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