Must I Strength Train After or before Cardio

 

Should I Do Cardio Before or After Weights?

Video taken from the channel: morellifit


 

Cardio Before or After Lifting Weights?

Video taken from the channel: Dr. Phoenyx


 

Cardio Before Or After Lifting? (Personal & Scientific Reasoning!)

Video taken from the channel: V Shred


 

Should You Do Cardio Before Or After A Workout To Burn More Fat?

Video taken from the channel: SixPackAbs.com


 

Cardio Before or After Weights? | Tiger Fitness

Video taken from the channel: Tiger Fitness


 

Cardio Before or After Weights to Burn Fat Fast | Cardio before or after lifting | Weight Training

Video taken from the channel: Gravity Transformation Fat Loss Experts


 

Do Cardio or Weights First?

Video taken from the channel: PictureFit


Here’s a cheat sheet for whether you should do cardio before or after weights based on common fitness goals, according to the American Council on Exercise. And research from ACE shows that lifting weights first can increase heart rate by 12 beats per minute during a cardio workout, which makes the run or ride feel more intense, causing you to feel tired sooner. A CASE FOR WEIGHTS BEFORE CARDIO Meanwhile, if your goal is to increase muscular strength and power, lift before doing any cardio. Lifting weights first, especially if you are lifting heavy using your entire body, will tire you out before you make it to the cardio portion of your workout. That means you might cut your workout.

If your goal is to build muscle, do a cardio workout first. A study looking at the hormonal response to doing cardio before or after weights found that in men, anabolic hormones like testosterone remained elevated longer when weight lifting was. done after cardio. An ACE-commissioned study found that placing cardio exercise after strength created a heart-rate response that was 12 beats per minute higher. If you’re focused on lifting a certain amount of weight or mastering a new kettlebell exercise, then you should definitely hit the weight room first and supplement it with some steady-state cardio on the treadmill, rower or bike. Performing cardio after weight lifting has an additional benefit that many people forget or fail to mention.

When you lift weights, you are tearing down the muscles so they can heal and grow after you train. This causes some level of soreness the next day. Well, the soreness is. If you do Cardio before lifting weights you will deplete the glycogen stores in the body, which will leave you tapped out in this area when you start the weightlifting component. Cardio will feel easier: Cardio after your workout will make your training session feel easier because you are well rested before you engage in strength training.

Afterwards, you can lift weights to help strengthen your muscles for cardio. If you want to gain muscle or get stronger, lifting weights first is best because you can put most of your energy towards that. If you don’t have a clear goal, however, stick to lifting weights first.

I’ve learned that lifting before cardio is much better for fat loss and workout energy efficiency. It takes a lot of energy to move heavy weights; don’t zap it all by treadmilling beforehand! It takes a lot of energy to move heavy weights; don’t zap it all by treadmilling beforehand!

List of related literature:

▶ If I am lifting weights and doing cardio in the same workout, which should I do first?

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

Do it before or after your weight lifting.

“The Athlete's Way: Training Your Mind and Body to Experience the Joy of Exercise” by Christopher Bergland
from The Athlete’s Way: Training Your Mind and Body to Experience the Joy of Exercise
by Christopher Bergland
St. Martin’s Publishing Group, 2010

Personally, I lift early in the morning and do my cardio after work, before dinner.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

I typically perform the first one or two exercises of the day with the goal of lifting heavy and then do the rest of my workout with a focus on the feel, not the weight.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

In the beginning, don’t lift weights for longer than 10 or 15 minutes.

“Hypoglycemia For Dummies” by Cheryl Chow, James Chow
from Hypoglycemia For Dummies
by Cheryl Chow, James Chow
Wiley, 2011

Before IF, I both loathed and loved my gym excursions.

“What When Wine: Lose Weight and Feel Great with Paleo-Style Meals, Intermittent Fasting, and Wine” by Melanie Avalon, Sarah Fragoso
from What When Wine: Lose Weight and Feel Great with Paleo-Style Meals, Intermittent Fasting, and Wine
by Melanie Avalon, Sarah Fragoso
Countryman Press, 2018

Alternately, you could do cardio first thing in the morning and lift in the evening or vice versa.

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

first experience overtraining, then over-reaching, and then staleness.

“Biophysical Foundations of Human Movement” by Bruce Abernethy, Vaughan Kippers, Marcus G. Pandy, Stephanie J. Hanrahan
from Biophysical Foundations of Human Movement
by Bruce Abernethy, Vaughan Kippers, et. al.
Human Kinetics, 2013

When the superset is completed you can rest briefly.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

Soif you do cardio and weights in the same session, which shouldcome first?

“Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World” by Tom Venuto
from Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World
by Tom Venuto
Random House of Canada, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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143 comments

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  • he really tells you, weigt training would make you loose more weight than running??? naw sorry. it makes you more buff, but defenetly not loose weight betta

  • can people stop with this hardgainner bs, i guarantee u skinny guys put more raw muscle than bulky guys assuming they have same height, bulky guys appear bigger which is why people assume they put muscle more easily, but in terms of raw new muscle i guarantee u they put less than a skinny guy, one obv is reason is becouse they already start with more muscle than a skinny guy so it gets harder the more muscle u have to add more

  • What works for me is cardio after, tried cardio first and my energy was drained, now I’m working out at 6 am on an empty stomach with a pre workout drink.

  • Get The Body You Deserve With Science: http://go2.sixpackshortcuts.com/SH3PF

    …So while I was finishing up some cardio, I figured I’d give you guys a quick chat on how you should be timing your cardio. Should you be doing your cardio post-workout or pre-workout?

    Any trolls, inappropriate comments, or spam will be removed from the comments and banned from SixPackAbs.com. We strive for a great troll-free community here, and we’d love to have you as a part of it.

  • Take the slow approach until you can go fast, and by the time youíre fast, youíll find the determination to go hard and then youíll be ready to train like an athlete so that you look like one. Give it time and always remember, ìSlow, steady progress is better than fast, daily excuses.

  • I totally agree! But unfortunately most folks do not understand the intensity it takes while weight training to change body composition so doing cardio sometimes benefits more. Because otherwise all they do is talk and hang out. Do a video explaining how intense the weight training must be. ����

  • Give me your view doing abs and cardio after workout. In which workout we should carry on abs day and cardio day.

    Legs day –
    Shoulder day –
    Biecep day –
    Triceps day –
    Chest day –
    Back day –

  • I do a 10-12 mins HIIT 30 sec on (sprint) 30 sec off. Incline.5 every 30 sec sprint. I try to intermittent fast so I burn more calories. Once the fat goes down I will change but love HITT first. Good luck ��

  • What is the best way to lost a ton of fat? I read a lot of good opinions on the internet about how exactly Custokebon Secrets will help you lost tons of weight. Has anyone tested out this popular fat burn diet plan?

  • If you recommend a limited HIT cardio session, what duration of a lift session do you recommend? Is this more efficient than training cardio on fully separate days from lifting days? I’ve only just gotten “back” to the gym with renewed commitment everyday from 5am-6am. Is that enough time for lifting AND cardio?

  • I jog to the gym, lift, then jog home. It’s about 15 mins each way. I try to remember not to squat first. The trip to the gym would be 30 mins walking, 25 on the bus or 15 driving (then pay for car park). It’s a compromise but it keeps me well.

  • How do you feel about fruit? And more specifically bananas? After my work out I mush up a banana and put it in some Greek plain yogurt. 25grams of protein in the yogurt.

  • I like to do hiit workouts in the morning before I eat anything so instead of using glycose for energy I go straight to burning fat and then later on in the day usually around 7 or 8 I go back for weight lifting. I personally think that’s the most effective way of burning fat and being able to have the energy to do your weight training same day

  • Thanks for the video… quick question.. what about doing HIIT after leg day? I hear that it might do the opposite of building muscles after a leg session.

  • Interesting. The Rock, Dwayne Johnson consistently does his cardio first thing in the morning and then does his weight training about an hour later.????

  • im fuck up..im a teacher i logout 5pm…vacant 4-5 so i usually run around the school field(our school does not have gym) after logging out i eat…protein shake and banana..and i lift weights for 2hours…so no choice for me..i have to cardio first

  • Basically, it’s better to use glycogen for heavy weight training so you tear your muscles and force them to grow, and then go for cardio where you don’t need glycogen, and you can get fueled mainly by your stored fat.

  • Hi, I have issues with weight training, I mean my dumb bell (5kg). I got shoulder pain.i feel my muscles are weak. So I stopped. Kindly suggest me how to work on this weight training.

  • I had the preference of lifting first then doing cardio after because I can push my cardio when I’m tired but getting tired while lifting can be dangerous.

  • Now for me I did the total opposite I would go to the gym do cardio for a hour then weights for I hour use to be size 22 went down to size 4  after 1 year I just pushed myself not to give up and on my cheat day when I ate what ever I was craving I spent 2 hours on cardio. and not on my phone lol.

  • Thought I was pretty strong and I’ve been doing cardio before my lift, can’t wait to see how strong I really am when I switch it up

  • If you do cardio after weights, is there a risk of muscle breakdown? How could you avoid muscle breakdown if you do cardio afterward?

  • I swim and I do GYM. When for some reason I went for the swim before, my lifting was VERY seriously diminished. If I lift first and then swim, my swim will be also diminished, but only SLIGHTLY. My priority also is the GYM for now, so it only makes sense for me to lift first and then swim.

  • Hmm…i thought running is better first then lift…or like when i run and then try to do a sit up it feels i do better…but i rather do it the right way if weights is better first…im also trying to get a bit of muscles so i can do push ups…

    Edit: After watching this i guess i can do one thing in the morning like running and nights weights…

  • Good morning, great Tips and advice!!

    I am having a very very hard time losing weigh, I’m working out 5 days a weeks and counting my Marcos. I am not saying that my body hasn’t changed because everyone think I have lost weight, but the scale has not moved! Any advice to “move the scale” really need to drop 40lbs’

  • Love your “listen to your body” speeches at the beginning of your videos!
    What do you think about all the supplements out there? Spark, Ketones, protein shakes, etc.
    (I’m going natural but see most women are taking something)

  • Neither, do it separately. Used to do it after like everyone else, but now I wake up early and do cardio alone. I am much leaner now and feel so much better. If you cant wake up early, that’s on you.

  • Should I be working out everyday? And should go until I burnout. I do a all over body workout. I stretch, then crunches, sit-ups, elbows to knees.(squats, lunges twice a week)then I throw the medicine ball around for about five minutes. Then I do three sets of twenty of each machine that workout the back, shoulders and arms every night. Is to much. Then, I run a mile or stair stepper. I am not getting sore. Is this to much? I do not feel “workout” unless do this. Should I feel exhausted before I leave every night?

  • So I workout both cardio and resistance training on the same days, but I’m also on a keto diet and I work out fasted. Since I have a very low supply of glycogen to begin with, does this advice still stand? My goals are fat loss, so I’ve been doing cardio first, then lifting heavy for one or two sets to take advantage of the creatine phosphate, and then just slightly lighter till failure.

  • Wake up meditate then yoga. Drink chamomile tea get “mindful”. Walk two miles, run 8-10. Shower go to work. Get home start light yoga then take pre-workout. Get your sets in maybe more then walk 1 mile, run 5 miles, walk 2 miles. Shower, sleep, repeat 6 days a week. Sunday is for mowing grass and cleaning the house.

  • You mention at 2:20 that it’s different if you do HIIT. Can you elaborate? I do HIIT and was thinking i should start doing it after weight training. thoughts?

  • I used to do cardio before my workout and that affects my muscle growth well enough but recently (I dont know why) I changed the way I did and my growth almost stopped

  • Thanks for that, if I may ask.. the trainer in the gym I go to said that I should do cardio first because I should warm the muscles up, especially that I’m recovering a rotation cuff injury to avoid any more harm or pain while lifting.. so is what he’s saying correct? shouldn’t we warm up on the treadmill/elliptical trainer for like 15 minutes?

    Thanks in advance, I hope you answer the question:D

  • I do cardio before work.. lost 10 pounds in one month but to compensate I take pre work supplements.. is funny they are days I can’t do cardio because I feel drained.. I’m going to do it different and get back to you.we not all create equal.. lol

  • after my lil weights etc. my cardio is treadmill for 15mins/ spin bike 10mins with sprints/ finish off with the monster SLED PROWLER for 20mins. guaranteed atleast 700 cals burnt.

  • Considering you have a lot of free time, I go twice at the gym and I couple that with fasting. My first visit is mostly cardio. I have a mix of walking, sprinting, running, moving on a 10% incline.. depending on whatever I feel like it. I never follow a specific regiment just so my body doesn’t become efficient in any of them. On the night after 8-10 hours, after my meals I go for weight training and I usually drink lots of water and a strong coffee to lift my spirits and keep me focused. All in all, I do our 1,5 hour of walking and it takes me about 1.5 hour to finish my weight program. Although I’m back to lifting and going to the gym after 4 F’in years, I see my body change drastically after just 3 weeks. I haven’t lost weight.. (mostly because of the bulking and creatine) but I can definitely see a big difference in my appearance. Starting of at 87 kgr, 180cm (skinny fat, my muscles have been messed up from negligence).

  • My thing is do what works for you i think doin cardio before and after training i prefer before my strength levels never went down. I do 3 2 minute rounds of jump rope then rest for a half an hour the go run a mile hit the weights then go back run a another mile n go home definitely saw progress. And i also think cardio first will help with stretchin. Idk thats just me. U value alls views n opinions tho.

  • Does Custokebon Secrets really work? I notice a lot of people keep on talking about Custokebon Secrets. But Im not sure if it is good enough to lost lots of weight.

  • You have to sneak up on the body fat and scare it. Only then will it go away. come see my 532 day program for a low price of $125 and ill throw in a dollar tree shirt with a random name on it.

  • Only thing I would mention is concerning myself,… if I go hard on legs then do cardio… aka HIIT on a treadmill. (20 sec on, 10 sec off at say,… 10 or 11 mph), there is a good chance one of my knees will buckle and I’ll break something or at least my pride in front of the whole gym. Haha. So that’s prob the day I’d do HIIT before. Or just do the bike that day.

  • My own workout routine..
    *Weight training 3 set, 15 to 20 reps
    *Cardio training 30 minute

    Start with weight training 1st set
    Then cardio for 15 minutes
    Continues with weight training 2nd set
    Then cardio for another 15 minutes
    And end with weight training 3rd set
    Done!!!
    *I workout twice a day ✌️

  • That’s the problem with these videos. It’s an incomplete explanation. And it also leads the intellectually lazy to believe that when calories are only burned during a workout. common everyday motion burns calories including glycogen stores. It’s important to know how much you’re body burns an hour at rest or moderate every day activity. That factors. To how many calories you eat and how long after your last meal your workout starts. If you have the energy after weights, to run or do any valuable cardio, you’re either cheesing on your weights or you’re extremely experienced and fit. This advice is not for beginners or casual players.
    Learn the science first. Burning today’s meals and glycogen store can happen by knowing how many calories you eat and how ma y hours tour body roughly burns per hour. If your workout is long enough after you eat. You don’t have to worry about the timing for fat burning.
    There’s so much more but anyway…

  • thanks I usually do it first since I feel great after for my heavy lifting. I do the treadmill for 20 to 30 minutes. Maybe I should change that.

  • Thank you man, please help me I tend to do 1 hr of cardio before weights, I will Change this from now on thank you man, I’m gaining weight again really don’t want too

  • I just hit the gym and I’ve been doing shit all the way around.

    20 to 30 minutes cardio and then weights!

    So glad I found this before fucking things up!

    Thanks a lot, thoe.

  • Bro I love yo channel but this is misinformation, i do cardio 2km before a badass workout and 1km after and I’m lean and shredded

  • So let’s say, I lift weights first, how long after I’m done lifting should I do cardio?
    For example can I weight lift at the gym for an hour, drive home and do the cardio?
    Or does it have to be immediately after weightlifting?

  • Like you’ve mentioned, it all depends. Some will do cardio sessions for better running performance and others just to get the blood flowing in their body before weight lifting (to feel good and awake). Thanks for the videos:)!

  • Im going to start working out(weight training/lifting) then cardio after like the video suggests but im going to doing on a empty stomach. Im fasting last meal at around 10pm and wont eat again until around 8-10pm the next day. Is this a good idea. Anyone can tell me what they think or share their experience

  • Since human beings first stood upright and went looking for food the obvious process would be fasted cardio first, walking running rowing jumping during the hunt followed by the fight and the kill or digging swimming,climbing for roots seeds fruits before carrying the food back to the Palio camp to eat, if was good enough for them science boy, it’s good enough for me

  • When considering eating healthy, you have to never fall victim to modern fad diets. Extreme diets undoubtedly are a danger for your health, especially ones that seriously limit your every day nutritionary intake. Many of these fad diet plans work for a short period and then the benefits decrease after a while. You should check out Fenoboci Diet Plan on google as it is not just another fad diet where you starve yourself.

  • INSTANT DISLIKE FROM ME, I HATE YOUTUBER THAT TAKE FUCKING AGES TO GET TO THE POINT JUST SO THE VIDEO IS LONGER AND SO U HAVE TO WATCH TILL THE END. Bitxch I watch till the end IF I want to!

  • I am currently training pull ups and one arm one leg push ups(Yep, my back is too weak compared to chest and delts) in a grease the groove/high volume/ controlled overreaching fashion which has given me gains that defies logic lol, so I must start the day with 600 jumping jacks and then do the rest of the exercises…

    Worked fine… In a month I am down from 24 percent body fat to 18 percent body fat(because I can see my abs), while increasing my one arm push ups and pull ups by 40-50 percent, in a month.

    If you have limited time you do what you must do, life won’t always be fair and you won’t always be able to make time for everything to be optimal, but that doesn’t mean you don’t do nothing, that’s stupidity.

  • Yeah i took ur advise, i was doing cardio bfor weight lifting n noticed i wasn’t sweating as much, once i took ur advise my shirts r drenched in sweat, n then i run a mile or so, more intense work out, thanks for the advise brah,

  • but wait, muscles will use glycogen while you do cardio before weight training am i correct? then weight training will burn fats in this case, i hope im correct, but tbh i do cardio first then go lift heavy ass weight, i find my body more heated up when i do cardio first then move to lifting muscles and veins started showing all over my chest arms and shoulders when i started doing this program thanks to fat loss

  • I love your videos. I started dieting 4 weeks and have lost 10lbs without exercising. I want to introduce exercising but I have issues with my knees. What type of workouts can I do at the gym that will help me through my weight loss journey and not cause too much wear and tear on my knees.

  • Dear Vince,
    I have been watching your videos for a while, and looked and looked and looked for the answer to my question but you currently have no videos on it, firstly would it be advisable to do only cardio one week and then the next week only do weight training and so on because I am currently trying to both build muscle as well as shred some fat and improve my stamina for sports or should I alternate cardio and weights day by day?

    It would be great for you to respond,
    Thanks in advance

  • Everything this guy said is absolutely nonsense I’m not a “fat burning expert” but I cant be the only person who knows this shit is stupid.

  • But what if instead of doing a steady pace.. you start with hiit cardio won’t that target your fat first�� and just like anything else you will get used to working out in the cardio/strength training order?

  • Been weightlifting (30 mins) and then running (15 to 20 mins) for about 2 months now. Going to continue doing this! Thanks for the advice.

  • Understanding the basics of biochemistry involved in metabolism I can say for sure you just have to wait 12hrs before you exercise to use your glucose reserves in glycogen making glycogenolysis and glyconeogenesis to use the reserves of glucose stored in tissues. Plus you forgot to mention lipolysis. You can do whatever you want first, but make sure you have an empty stomach.
    Your video is good. Keep up the good work man.

  • My previous trainer advised me to do 20 minutes cardio in higher intensity first, and folloeed by strengthening exercise to build muscle and tone up. So, i follow his advice.

  • lol, ok. I guess this video just told me that I need to step up my game. My “hard” cadio workout was about 15 minutes (he called it a light cardio workout). Also, I’m so fried after weights, I don’t see you’d have the energy to do cardio. Usually I just want to go home and melt into my living room. Ok, I’ll try cardio after weights.

  • Honestly, I fast from 5pm and do cardio the next morning only for 2 miles in 15 mins and then do my weight lifting for about an hr and then HIIT for 20 mins and btw I’m on keto. So I’m not really using carbs.

  • hey there, i found doing cardio before much easy as i am starter for a gym but i used to play football regular in past days and there is no problem doing cardio 20-30 mins before lifting after cardio also i can lift up to 30 mins is this okk for gaining muscle or should i go for cardio after lifting either way i also want to gain abs by loosing fat in my body please suggest me……

  • Hey Vince. Thank u for your tips and advices. My question is how I can transfer my body to look in a better shape because now am turning 19 and my body look small. Thank you and I hope you reply on my comment

  • Cardio last is definitely more important if you’re looking to cut fat. Use weight training to burn through your glycogen levels. So that when you do cardio your body has no choice but to burn fat. You’ll notice that you’ll sweat a ton more when you do cardio last. If your goal is size only and bulk then it really doesn’t matter when you do cardio. It won’t “kill your gains”. I hate just how maligned cardio has become in today’s fitness world. It’s absolutely essential.

  • Hope you’re recovering well after your surgery, sir. Great video, and looking forward to the next live Q&A. Btw, I don’t have Facebook or any social media so is there a way to know when the next live Q&A is? Thank you for all of your effort sir!

  • I do 40 mins of cardio before lifting and i still do 3-5 sets on what ever im training doesnt effect me. I did hear cardio before if you wanna lose weight and cardio after if you want to build muscle.

  • Do mine first empty stomach first in morning. I eat two of my meals before my weight training Keeps me leaner and affects my workout 0. It also gets it out of the way for the day. I agree however if you do weight training and cardio same ‘session” as Mark said I would agree with him and do cardio last! If you do it first in morning empty stomach is best for me and gets it out of way since I wait at least a few hrs and couple meals in me before training with weights on push poll system. Push pull is by far the most logical physiology way of training in my opinion.

  • Pre exhausting by lifting heavy first improves your cardio training in a shorter time span, but running hard first takes away from heavy weight training, of course alot of people think jogging for for 20 min on a treadmill is cardio its not, thats a warm up before stretching then lifting

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  • I dont understand any of this shit. Other guy says that and the other says that how am i supposed to reach my goal? I mean every human body parts reacts differently what food to eat how many carolies to take and burn. Other guy says carbs aren’t good for you and the other guy says yes carbs are good for you. And im so lost right now. I dont get it. Yes im a begginer i’ve been doing some calisthenic workouts but i haven’t lift before in my life (and i have a mixed of skinny fat and slim muscular looking body) cuz i could’nt afford a gym. Which calisthenic theres no lifting cuz its a body exercise. So please i need help and tips.

  • Definitely before the steroid injection. Also, you are on too much adderal, or too few mood stabilizers? That study was not valid, cite it you bias muscle bound bafoon.

  • Thank you so much I didn’t know that was a true statement I heard people talk about it thank u for confirming. And i was one who did cardio 1st i will now switch it up & see how I feel. Thanks for always sharing your knowledge

  • Any recommendations what to do for a warmup before lifting then? my body feels kind of weird going straight into lifting. I do stretch abit

  • Hey guys, I know talking about crowdfunding and Patreon is never a fun topic… I’ll try my best to never overwhelm you guys with it. Even with just a dollar a month can help me out a lot! It’ll also help you skip that donut killing your gains �� If you truly enjoy and believe in this channel, please give the idea of contributing a thought so I can keep making quality vids for you guys. Please check it out on http://www.patreon.com/picturefit. Thanks for all the support so far! Love you guys ❤

  • Well, my coach recommended to go do cardio first and then weights. He said that if you start the other way around, then you’ll lose muscle gains from doing cardio; thus, making it harder to bulk up.

  • Marc do you have a response to Jason Blaha calling you out? He said he’d beat your ass in a fight and if you come at him he’ll draw.

  • Currently, I do cardio in the mornings and lift in the afternoon. Since there is a large gap in between my sessions, does the positioning of my lifting and cardio matter? I’m currently trying to lean out and lose the rest of my football weight, and I’ve always been under the impression that cardio in the morning is good because it helps boost your metabolism and burn more fat…is true?

  • Great info. I am glad that I finally heard it from u. Weight training first before cardio is best. �� wow!!! Learn something new everyday. I luv it!!����

  • Just texted my friend on the subject..this is too on the nose..lol and I’m comment 2.. Wow. I have my own thought on it so let me see what Lobliner says.

  • Jesus loves you people here is a prophecy so that you may know the Bible is really from God Hosea 6:2
    2 After two days will He revive us: in the third day He will raise us up, and we shall live in His sight. 2 Peter 3:8
    8 But, beloved, be not ignorant of this one thing, that one day is with the Lord as a thousand years, and a thousand years as one day. The book of Hosea is written hunderd of years before Jesus first coming… In 1948 Israel is restored as i know and do you know what the second day its almost over and comes the third..

  • Sorry can you direct it to the point in lame mans term? Can I do cardio 1st then do a weight training… because I do 15km walk within 2hrs then after that I rest for an hour then do a weight training is that ok or not?..

  • i would hope you can answre this,im a boxer i wake up at 6AM for a 30 min run then at 11AM i do body weight training then at 5-8PM i do boxing like: hitting the heavy bag,hitting the pads, sparring,and a little bit of runningto top it off is that a good scheduel and will i be able to build muscle?

  • What if we’re doing calisthenics ( body weight training) cause it confuses me should I do it before or after my skill and strength training?

  • how long after I have done weight-training should I wait to do cardio… the keyword is how long… there’s not one single Youtube video on how long should I wait…. maybe you could be the first to answer a simple question.. should I wait an hour 2 hours 4 hours 5 hours or do it the next day… remember the keyword is how long.. be the first answer this question..?????????????????????

  • I don’t think there is a right or wrong answer to this…its all about what works best for you…..I do my cardio before weight training because my legs will cramp up if I do it after

  • Great video. Would closing your mTOR pathways so soon after weight training with AMPK enzymes affect protein synthesis, I mean would it be best to give it a little time after your post workout meal before cardio. Or is jumping straight into light cardio and closing off mTOR not going to make much difference by that point?

  • I do a 10 or 15min cardio before workout, as after weight training i have no energy left. But the way you explained it makes sense so i will switch it around and try it out for a few months.

  • Days I have an amount of time to lift, I like to do a 10 minute warm up on treadmill, stretch good, lift, and do a 10 minute cooldown. If I’m in a push/pull/leg split, I’ll do some mild cardio on days of pushing or pulling, but nothing on legs.

  • I tried both but cardio after weight training is so much better because once you do it before weight training you won’t have enough energy to lift heavy honestly!!

  • I thought of it since I watched another video. This guy got a very good point! Reason is that when you weight lift before cardio, you’ve collect glycogen and stay in your body before running. It won’t get rid of muscles at all. But the question is….. after I weight lift of my legs and run, how come my chest is hurt since I worked out upper body yesterday? This happens twice from today. Does this mean I’m losing body muscles?

  • Real answer is there’s no difference, various studies have shown no difference at a cellular level. As long as you refuel and allow some time for recovery (8 hours at least).

    Rest is universal, if you’re new to running it’ll wear you down more, do it on a different day until your body’s adapted.

  • Hey Vince, ur great! Thank u so much for all the tips… im looking and looking for tips for proper lifting but mostly youtuber had a lot of advertisements or promotional things and i just felt they robbed my time and ended unsubscribing them…. thank u so much man… ur great help! God bless!

  • Great analysis on this important thanks a lot I thought cardio was best before weight lifting but my body proved me wrong because I wasn’t able to get that maximum pump l was too fatigued doing cardio takes a lot out you I learned that when I did cardio before weight lifting my workout was not good. Thanks bud

  • I roll on the day/: I listen to my body.. but next week I start focus on weights only and finish off with good slow walk.. I like my 13 bike warm up cause my body is never sore next day if I do that and body had a good warm up

  • woman 61 I need to loose my belly fat and get my waist smaller lease, can we do cardio before and after? thanks for your advice Vince.

  • For real transformation you need perfect diet plan and training plan. The website called NextLevelDiet do it for you. I lost 14lbs in one month!!! Isn’t that amazing!?

  • Am I going to tank energy wise while doing the weight lifting exercises and having a low carb diet for the day? I notice in the tone program, the carb cycling has a lot of low carb days. What are the strategies for fueling up before working out?

  • Im going to start working out(weight training/lifting) then cardio after like a video i watched suggests but im going to do it on a empty stomach. Im fasting last meal at around 10pm and wont eat again until around 8-10pm the next day. Is this a good idea for fat lost. Anyone can tell me what they think or share their experience

  • I agree, consistency is paramount in seeing results. I tend to do steady state cardio before my workout as a warm-up. It’s nothing that will burn me out for weights.

  • I like to do fasted cardio in the a.m., then strength train at least a few hours later. That way I can eat breakfast after the cardio, fueling up for the strength later, and still have 100% for both.

  • Without a doubt…cardio AFTER weightlifting!! You’re burning fat…you’ve depleted the good sources of energy during lifting. Once depleted, your body turns to the fat as a source of energy = burning FAT! I like to run 30-45 minutes after a good weightlifting session.

  • Great advice, as always, I enjoy you Dr. Phoenyx. What are your thoughts on doing strength and cardio together? I workout at home and I will do cardio sculpt type workouts at least three days out of the 5-6 that I workout. Would like to know your thoughts, insight and advice are welcomed.

  • For about three months I have been doing cardio before weights but I think I’m going to switch it up I did lose a lot of weight at first but it seems like it’s at a standstill now so maybe me switching it up will be beneficial.

  • weights first then cardio, however it can depend on your preferences and goals. you can also swtich it and do each one on different days or different hours to improve perfomance since you will have more time to recover

  • Thanks buddy. This debate been doing the rounds every other week. We do the same. Kinda feel tired after cardio to do lifting. Trainer suggested the same. To gain muscles do lifting first. U cleared my doubts. Cheers.

  • my main goal is to lose fat but i also want muscle mass so which should i do first? i like doing weights first more but i’m not sure.

  • Lost 70lb by doing cardio/running. How did I manage to do that? I make a video explaining how to that and there are more to come. The cardio/running is the KING of sports. Whether is the basketball, volleyball, soccer, baseball, handball, tennis, football or almost any sports. You name it. Even the pro bodybuilders do cardio. GUYS, do cardio on regular bases, it will improve your health, strength, endurance, condition AND OF COURSE YOU’LL LOSE FAT. Hard work pays off, so invest in yourself!!!

  • Can we burn fat to achieve 9-10%, so that I could do weights later to tone up and get my body in shape? This question is because, I used to do weights and I got very pecs and biceps. I don’t want that happen. I want completly slim down and then do weights for minimal lean muscle mass. So do you think doing cardio right after I get up can burn all my fat, or do I have to rely on weights? If your answer cardio, could u give me a good cardio plan. Or if it’s by weights, could you give me a plan, where I burn more fat than build muscle mass. And could you also assist me by providing an ideal vegetarian diet for weight loss because I don’t want to use whey or cassien!!
    Thank you

  • Vince, I didn’t even realize until I saw this video. You are right about doing strength training first because you have more energy then finish with cardio. I gained muscle and I toned town plus the treadmill is less and less used.
    I saw the change in me and I stock to it because it really worked. At 43 almost I can say I feel great and I am in the best shape of my life. Thanks for the tip you are awesome!!!!

  • Hi awesome videos I’m back in the gym after three years following an accident and spinal surgery resulting in fusion of my spine how can I work around building up again but try to avoid super heavy lifting thanks

  • I usually run for 30-40 min and after that I do homeworkout for arms, chest abs, back and legs. I try two combination per day like on Monday I will do arms and abs, Tuesday I will do chest and abs and on Wednesday I will do legs and back same order for next 3 days and on Sundays I rest. What do you think am I overdoing it?
    I don’t want muscle loss, can you help?

  • How about Stretching? I’m an athlete and a dancer. Way back, stretching is a must before the start of the training. Most of the guys in the gym don’t do stretching before lifting. What’s your stand on this? Thanks!

  • I think I’ve seen all of your vids so far. Great vids! keep on doing them…I have just one question… you usually(always) recommend doing this HIIIT cardio… are we supposed to do them on a different day than our weight training? or maybe same day?…I’m trying to build lean muscle and lose extra fat(i’m skinny fat)

  • Actually Cardio help me at the time of weight lifting, I have tried Cardio after weightlifting but I can’t do it so it works for me to do Cardio before Weights

  • Hey Vince. Thanks for the tips. But i do have a question. I’m currently on a diet plan and I was wondering how many cheat meals can I have in one week? ThanksAj

  • nonsense guys tbh. he is just saying whatever he wants to say without any research or what. look!!! “there is no answer to this question.” im out

  • The owner of picture fit channel is fat so he doesn’t shows up his body on yt he just make cartoons and add some speech on it saying blablabla

  • Can you make a video about BCAAS. Cause I just seen your creatine video and protein video, and I helped me clarify questions I had them.

  • Hi how do you know you hard gainer as I think am
    One my self and as hard gainer can you ever put on mass and do you shows and thanks

  • Hey so i do intermittent fasting… my first meal is at noon.. but right b4 i eat i do calisthenics and run. later on like at 3pm i go to gym to weight train a specific body part… good idea?

  • 2 reasons I do cardio first
    1. If I do weight training first I won’t do as much cardio as I should.
    2. I am cutting so I like to get my heart rate way up so I burn more fat while lifting…opinions?

  • Let’s retrain the mentality, Call it a ‘treat’ meal not a ‘cheat’ meal. It’s more about mindset and we all want to stay congruent with our mental pictures of ourselves and most people don’t enjoy cheating. However, who doesn’t enjoy a treat? Peace -Solykos

  • You truly are the king of ectomorphic bodybuilding tips. Can you do a video on using chains / accommodating resistance? Basically, how to maximize your bodybuilding workouts with use of heavy chains. Thanks for considering!

  • For guys 40+ you better do your homework on cardio training and testosterone levels. I use to be an avid runner that averaged about 30 miles a week. Now that I’m 40 I do interval (sprint/walk) training, 6-8 iterations, total time around 15 mins and currently only a few times a week. I perspire more than the average person so cardio is always after weights so as not to be all nasty on the equipment.

  • Always cardio last. I want to use most of my strength on lifting that will make the most difference. If I do cardio first I can’t lift as much after.

  • Just did cardio then grabbed the pull up bar and push and it’s a hell of workout I suggest warm up a little bit then workout then do cardio. I barely can type this m3ssage after ��

  • But are you sure that this don’t over lose weight what about a person who want to burn fat but don’t really looking to lose weight. So you warm up first do weight then do hiit don’t hiit make you lose too much fat. If you want to balance your body like till example am a mesomorph. If your doing a low hiit cardio workout that work with the body at the same time then you don’t need to do hiit. Bu I have a lost question does hiit burn fat and lose or does hiit burn fat and build tone like if your working with your intire body with different muscles groups. What’s the best way to do hiit while not losing too much weight if am a mesomorph. I don’t do gym nor lifting weights.

  • I think it’s better to weight lift first cus right after I play basketball I barely feel like lifting weights cus I’m tired so yea weight lifting would be better

  • What is the ideal cardio at 40? I’ve been running for over 20 years and recently started getting bored of it. Also, is it better to run or walk at that age?Thanks for all the helpful videos you have been giving us. Keep it up!!!

  • I do the same, Strength training first and then cardio.. It helps to burn the excess glycogen left in my muscles after strength training..

  • I do cardio for endurance,powerlifting for strenght and a little bit of bodybuilding for aesthetics and isolating some muscles. I also jerk off with both hands to avoid mascular imbalances

  • Firstly, let me just say thank you for your videos! You are very informative, concise and clear. I love it! I have a question, I have a 20 min HIIT workout that I try to do before work like at 5 am and then try to strength train in the evening around 5 pm. My HIIT workout consist of running, sprints, skips, burpees and air squats. I have noticed that I been able to do it a little bit easier so I have went up on speed of my sprints & number of burpees, etc. My question to you is, can your body get used to your HIIT workouts and if so, how often should you change up your HIIT? I would rather just keep this HIIT workout bc it keeps me engage & it’s not boring. I also do this either 3 to 6 times in a week. What do you think? I hope to hear from you.

  • 🙁 fudge i am getting there but i been doing cardio and weight lifting after i notice how tired i get ima reverse ths today..>.< thanks

  • Aftee doing strength training I find cardio too difficult. So shall I do cardio first? Because after doing cardio I can still do strength training but the reverse is not true for me. please suggest.

  • hi my GOOD FRND I WANT TO KNOW ABOUT THESE FITNESS BANDS RIGHT EXACT ACCURATE AND STRAIGHT FORWARD RATE OF CALORIES BURNED AND STEPS TAKEN OK FRND ACCORDING TO

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    SO PLZ KINDLY REMAIN THIS THING IN UR MIND MY FRND AND ALSO PLZ TELL ME THAT ONE OR TWO FITNESS BANDS MY FRND WHICH SHOULD COST NOT MORE THAN 35 TO 40 DOLLARS BUT IT CAN GO UPTO 45 DOLLARS ALSO IN PRICE OK BUT NOT MORE COSTLY THAN THIS OF MY RANGE OF MONEY MY FRND

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    SO ARE THEY VERY VERY RIGHT ACCURATE AND EXACT AND SHOULD THEY ARE CONSIDERED SAME TO SAME LIKE ANY GYM MACHINES ON WHICH WE EXERCISE DAILY LIKE TREADMILL, ELEPTICAL, ROWING, STATIONARY BIKE

    OR ANY STAIR MASTER OR ETC ETC

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    THEY DOES NOT GIVE U THE MOST RIGHT AND ACCURATE AND ADEQUATE AMOUNT OF CALORIES U HAVE BURNED DURING UR ANY AND OR ALL TYPES OF EXERCISES MY FRND LIKE WALKING, RUNNING JOGGING SLOW JOGGING FAST JOGGING SLOW RUNNING SLOW WALKING OR FAST RUNNING,

    JUMPING JACKS OR RUNNING ON THE STOP AND ETC ETC OK FRND

    AND THAT FITNESS BAND OR ANY SMART WATCH SHOULD BE VERY VERY MUCH SAME AS LIKE DITOO ANY OF GYM MACHINES WHICH WE HAVE IN OUR GYM FRND LIKE ANY TREADMILL OR STAITIONARY BIKE OR ANY ELEPTICAL OR ROWING MACHINE OR ANY STAIR MASTER TYPE OF ANYTPE OF STEPS TAKEN AND CALORIES BURNE TYPE OF MACHINE AVIALABLE IN GYMS OK FRND

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    TELL ME THAT THING TO ME MY FRND I AM VERYVERY BIT OF CONFUSED FROM LAST SINCE MANY YEARS IN THIS THING TOPIC OK FRND

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    SO I WANT TO KNOW ABOUT MY EACH AND EVERY MEAL FOOD ITEMS CALORIES INTAKES IN MY DIET WHICH I EAT 3 TIMES A DAY OK FRND

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  • It also depends what your goals at the gym are.
    For example, if you’re like me and running 20 miles a week with a priority on running, weights are naturally something done after running.
    Likewise if your goal is to gain muscle mass, then doing cardio should be at the end of your gym session.

  • Yes, it was helpful. I will approach my workouts in the gym differently. I would do 20 mins cardio then lift weights, but I think I will do what you suggest and save my cardio at the end.

  • Question: would rapid weight loss (> 2 pounds/wk) increase the likelihood of loose skin? Or is that factor is genetically predetermined and the speed of weight loss is a confounding factor? Or not a factor at all?

  • I walk on the trademil for 5 minutes then increase the speed to 9 km/h then increase the speed every minute by 1 km/h until I reach 13 km/h then I drop the speed to 6 km/h and walk for further 5 minutes
    Is this rotuine correct or not?

  • Great tip Michael. I love cardio from years, maybe 25 or 26, because cardio calm me down. Now i’ll be more efficent for my body ����. See you on Instagram. Hugs ��❤