Tweetyep...see it all the time! then....they complain about crappy weight gain.

TweetThat was one of the biggest hurdles that had to be overcome when talking to people about personal training - we explained the sessions were weight training first then cardio.
Nearly every plebian said they want and like doing cardio first - MORONS!!
It wasn't easy but sometimes it just had to be said - look at me...and look at you...
Do you want a lean physique or to stay soft and fluffy!!??!!??



Sal

TweetI try to never mention the 'C' word

TweetIt's mostly women who do this. I've explained this to two women at my gym who want to get leaner and yet they won't listen to me. One of them has a group training certificate so she thinks she is an expert, but yet complains about her arms jiggling.

TweetSometimes it depends on the circumstances really, and what that person's goals and just what they are trying to accomplish with there training.
There isn't any special magic in exercise order, but some reasons it may matter have to do with the available energy for exercise, the causes of muscle fatigue, and the risk of injury during exercise. In general, exercise you perform when you have adequate energy is performed at a higher intensity with more focus and efficiency. Exercise you perform when your energy supplies are low is less effective and more likely to result in injury.

Exercise order may also matter if you are trying to achieve a specific goal, such as building muscle or improving sports skills, or if you have an extremely high level of fitness already.

Most recreational athletes can avoid this question altogether by doing cardio and weight training on different days. Another option is to do both endurance and strength training at the same time with interval training or circuit training routines that give a full-body workout in limited time.

If Your Goal is Improving Overall Health~
To improve overall health, it really doesn't matter if you lift weights first or do endurance training first. In fact, you can do both at the same time with interval training or circuit training routines or you can alternate weight lifting and endurance days if you prefer.
If Your Goal is Increasing Cardiovascular Endurance~
In order to build and maintain cardiovascular endurance, you should perform endurance exercise first, when you have plenty of energy for long-distance exercise. Add resistance exercises 2 to 3 times a week, either after or separate from the endurance work in order to develop muscular strength and reduce your risk of injury. Lifting prior to running is not recommended because you increase your risk of injury due to muscle fatigue.
If Your Goal is Increasing Muscle Size and Strength~
Increasing muscle size can best be accomplished by lifting weights first when the body's main source of energy for muscle contraction (glycogen) is high. If you do a hard cardio workout before lifting, you deplete glycogen, which makes the workout ineffective.
If Your Goal is Burning Calories for Fat Loss~
If your primary goal is to burn as many calories as you can in a single session, it's probably best to do cardio first and lift weights next. There isn't any magic behind this; it's simply easier for most people to burn more calories per exercise session when they do cardio first. However, almost any combination of burning more calories while eating fewer will result in fat loss.

Some people achieve significant weight loss exclusively though dietary changes; others do it simply through weight training. Weight lifting definitely burns calories; in fact, it often burns more calories per minute than performing endurance exercise. The problem is that most people fatigue quickly when lifting weights, and therefore cannot perform the exercise as long as they can walk, bike or use an elliptical machine. The end result is that the total calories burned per exercise session tends to be higher for those who do endurance exercise first, simply because the can exercise longer.

Ultimately, the best way to lose body fat is to combine endurance exercise and resistance exercise and, of course, to make dietary changes.


If Your Goal is to Improve Specific Sports Skills~~
If you are training for a specific sport, you'll need to design your training to accommodate the needs of that sport. Whether you do resistance or endurance training first depends upon the requirements of the sport, your current level of fitness and your overall goals. If you aren't sure what is the best type of training for your sport, it's helpful to enlist the expertise of a coach or personal trainer.

Elite athletes perform a specific exercise order that encompasses days, weeks and months. Sport-specific training follows the competitive season and is carefully designed so that athletes will "peak" at the height of the season. Their training builds from a general foundation of overall fitness and becomes focused on specific skills, movements and even psychological components in order to provide an edge over the competition. These programs look like a pyramid and cover the entire spectrum of fitness (strength, endurance, flexibility, agility, psychology, etc...) over the course of a season.

IF YOUR GOAL is to be consistent and maintain an Exercise Program~
In order to stick with exercise, it needs to fit into your daily routine and lifestyle. It also has to feel good to you. For this reason, it is helpful to pick the type of exercise, the order of exercise and the time of exercise according to what works the best for your body. You may be naturally inclined to feel best if you do endurance exercise first and then do weights. You may also find that your body responds best when you lift weights at one time of the day and go for a run at another. It's OK to let your body, mood or interest determine when you exercise.


Sometimes training can really be physiologically incorrect, but that doesn't always mean its necessarily wrong~



Stay Strong~~!!!
IPL

Tweetalright well i have a question on this paticular subject... i am about to start MMA training , to where id be doing cardio for one hour 4 days a wk.. and then hittin the gym afterwards because i have no choice sometimes because my job when im workin is from 7 am to 5:30 pm....and my classes start at 7:30 pm.. so sometimes ill have to weight train after my MMA training.... ill be doing a lean bulker for lbm, strength and endurance... is that gonna hurt me? or will the aas help me recoup and be able to train.. ill be using t-bol, prop, var, winny and halo and igf at the end to help maintain gains but i will be doing volume training.. what do yall think?

TweetBR, I'm curious about your cycle you have put together, can you tell me the why's and what fors of what you have choosen? Most AAS do help with recoup, thats why we have to becareful not to over train while on, because alot of the time, several hours after training you start to feel like you didn't train hard enough, or long enough.
I think your main focus should shift over to your recovery period and making sure you get in enough nutrients, at the right times. Make sure immediately following exercise you rehydrate to restore your electrolytes and water, as well as replenish your glycogen stores which will stimulate insulin. Insulin has 2 major factors, (1) It pushes glucose into muscle cells for added energy, and (2) It pushes protein into muscle cells for growth and recovery. That’s why protein needs to be added to the post-workout mix. In fact, adding protein even helps glycogen repletion.
Immediately following exercise, a rebuilding process is triggered to repair muscle fibers damaged during exercise. Evidence suggests that insulin is a strong stimulus of this muscle rebuilding process; insulin facilitates glucose and amino acid transport into the muscle cells/fibers and it diminishes the breakdown of muscle protein. This interrelationship between glycogen replenishment, insulin, and muscle rebuilding is a cornerstone of muscle recovery. That’s why you’ve got to combine protein and carbs in a post-workout drink. Protein not only stimulates the replenishment of glycogen stores by activating insulin, but also provides the essential building blocks for muscle repair.

Just be sure your following the right regimine with your training, especially since time is a factor for you.


Stay Strong~~!!!
IPL