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.
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.
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.
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.
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.
While discovering how to build muscle can often be confusing and misleading due to the number of myths out there, science is helping every day to make things clearer. If you were previously unsure whether to do cardio before or after weights you now have the research to enhance your 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.
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.
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.
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.
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.
While discovering how to build muscle can often be confusing and misleading due to the number of myths out there, science is helping every day to make things clearer. If you were previously unsure whether to do cardio before or after weights you now have the research to enhance your results.
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More Info: See how to build muscle with easy steps from the UK's most watched personal trainer Russ Howe PTI. Discover whether you should do cardio before or after weights to increase results with this free report.
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