I hope this isn't a stupid question, but I could really use some advice. Ask yourself how active you are out of the gym—e.g., do you work at a desk, or do manual labor?—and how much your diet and sleep are on-point. If your metabolism slows down too much, you'll have a tough time burning fat. Muscle and strength.com and Athleanx have great advice and programs that follow this strategy. Sorry, this post has been removed by the moderators of r/gainit. If that is right after lifting, then that is the best time. I do cardio after lifting. I'll usually do about 30 minutes of cardio and the rest of the time is weights/resistance exercises and I'm at the gym for about an hour or so per day, 6 days a week. So if you spend 90 minutes 4 times per week lifting weights (6 hours), that means you should do no more than 3 total hours of cardio per week. 3) Burn fat and build lean muscle Cardio after lifting. I want to believe it’s just broscience but there’s so much conflicting info on the internet I don’t know what to believe. A 30-minute cardio workout is a safe activity for most people to do every day. We have extensive resources that can be used to find answers to most questions that are posted here: Your thread will be removed if it can be answered by any of the above. That has been working very well for me. Cardio and lifting can co-exist, but there should be strategy behind how you program them. It’s not only unnecessary but unhealthy as well. Cookies help us deliver our Services. Also acceptable: lift weights after your feeding window (9 or 9:30 PM in this example). I generally don't want, but it does give me a lot of leeway to check in and go, "Hmm... weak legs today. Cardio uses large muscle groups, such as your legs or upper body, requires respiration or controlled breathing, and increases your heart rate for a set amount of time. An ideal cardio session should be around 45 minutes. Moderators remove posts from feeds for a variety of reasons, including keeping communities safe, civil, and true to their purpose. The short answer is no, it won't impact you very much. Monday a.m.: Lower Body; Monday p.m.: Stationary Bike—8-10 sets of 1 min. Assuming you’re cutting calories and lifting weights three to four days per week (three is the minimum amount that most trainers say you need to see progress), you only need about three cardio days per week to see your abs. Lifting and running on the same day not only takes more time, it increases your risk of overworking your muscles, which is exactly what you want to avoid. Just about any physical activity you do can increase your heart rate, from lifting weights to strolling between your desk and the bathroom to rolling out of bed in the morning. Not quite. Alternate cardio intensities. came to ask exactly same thing here. Not sure on the science of it but after incorporating it my lifts and work capacity have increased. Thanks so much! Cardio Benefits After a Workout. Feb. 27, 2020 10:44 a.m. PT. Myth: Cardio is any exercise that increases the heart rate. I need cardio for my sanity. However, as you do more cardio, your body could lose muscle mass, which leads to a … I think you can still make good gains while doing a little cardio at the end of your workout. You’ll get the same benefits as you would do in 45 minutes without weight training. Then take a rest day. Press question mark to learn the rest of the keyboard shortcuts. What are your goals? Will have Glycogen: If you decide on doing Cardio after a workout you will still have Glycogen in your body to lift the weights. It probably doesn’t make much sense to do your cardio workout before a hard leg workout. Otherwise, in my opinion there's no reason to change what you are doing unless you have specific goals you are trying to achieve. However, people who have chronic health conditions may not be able to do as much cardio exercise. on, 1 min. It doesn't really take too much of your devoted energy to lifting, and it gives me a boost of energy. As an aside, smaller women may find that they reach a point where food cannot be realistically further reduced to continue losing weight; in these cases, it may sometimes be needed to max out the amount of cardio performed or even to go slightly above this amount. Cardio before or after weight lifting: Which one is better for weight loss? I think it really depends on your body and how you feel - do you feel run down or low energy, keep getting injuries/strains? I have a rest day when i think I've overdone it and can feel a slight strain on my knees or if i find myself feeling like i can't be arsed - then I take that as a sign my brain needs a rest day and I stay in to watch Netflix! cool down. Steady State cardio (jogging) when taken to longer extremes (going beyond 60 minutes) can raise cortisol levels and switch the fuel from fat/carbs to include more amino acids (protein). I am a bot, and this action was performed automatically. A solid routine includes cardio, strength, flexibility/mobility, and rest. It isn't a bad idea to do some light cardio before your workout either, your body will be semi warmed up, prepped for your weight training. On the flip side, if I play basketball after my weight-training sessions, I feel fresh and energetic. For my workout, i extensively relied on weight training (using dumbells and calisthenics) and high intensity interval training for my cardio both for 4-5x a week. The best time to do cardio is whenever you want/have time. Great attitude. Start with a 5-min. 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