When working out is it better to run or lift first?!
Question: Okay I usually lift then when I'm done I run... but when I do the opposite I'm usually tired by the time I get done running.
Should I continue doing what I'm doing? I been trying to lose my gut and my fat face. I know the reason is because I drink to much but I want to make up for it by working out harder. I usually lift then run 2 miles, jump rope for about 10 minutes. I usually hit up the sauna for about 15 minutes. I been doing this for a long time and It doesn't seem to be working..
Some facts about me..
I drink on the weekends(alot)
My sleep is about 5 hours average
I sit in an office for 8 hours
I'm 22, 5'8
I take NO-Xplode
I don't workout my legs
I go to the gym monday-friday
Answers: Okay I usually lift then when I'm done I run... but when I do the opposite I'm usually tired by the time I get done running.
Should I continue doing what I'm doing? I been trying to lose my gut and my fat face. I know the reason is because I drink to much but I want to make up for it by working out harder. I usually lift then run 2 miles, jump rope for about 10 minutes. I usually hit up the sauna for about 15 minutes. I been doing this for a long time and It doesn't seem to be working..
Some facts about me..
I drink on the weekends(alot)
My sleep is about 5 hours average
I sit in an office for 8 hours
I'm 22, 5'8
I take NO-Xplode
I don't workout my legs
I go to the gym monday-friday
I'm snipping this Answer from one I just did yesterday on this same subject, so apologies up front for not being more creative today.
There is some recent research that shows that performing high-intensity cardio AFTER your weight training is more effective overall at burning fat (especially abdominal fat) then performing cardio first or by itself.
The physiological reasons for this have to do with how your muscles use stored energy in the form of muscle and liver glycogen to fuel weight training. When you perform resistance training your body first uses stored muscle glycogen (of which there is a limited supply) and then it turns to glycogen stored in the liver. Once liver glycogen is depleted, the body turns to a combination of lipids (stored fat) and protein to provide energy to your body.
Weight training depletes muscle and liver glycogen more quickly than cardio, so when you perform cardio AFTER your weight training, when less glycogen is available, your body may burn more fat during cardio. Or so says the theory.
You also want avoid being fatigued when you do weight training, and if you do a 30-40 minute session of cardio prior to resistance training, you may find that you become tired more easily and are not able to lift as much weight (this is because you have less glycogen available to perform work.)
Finally, you SHOULD perform a light cardio warmup (no more than ten minutes) prior to weight training. Follow-up your weight training with 25-30 minutes of high-intensity cardio (sprinting on the treadmill, for example, or taking your heart rate up into the 80% max heart rate zone/MHR) for the best fat burning results.
Also, performing both types of exercise are ideal for fueling fat burning. Cardio burns more fat DURING exercise than weight training, but weight training burns more fat AFTER finishing the exercise, than cardio. This is because in the course of repairing itself, muscle will burn fat for energy ... and this persists for hours after finishing your weight training.
Also, add in some leg training and cut back on the weekend drinking. The leg training will improve your overall balance and encourage more growth hormone to be released. The drinking slows your metabolism and adds a lot of empty calories (as well as saps your strength.)
Reference are included below.
Best of luck!
Usually you'll want to run first to get the cardio in and get the heart rate up, get back home and start lifting that way you'll burn calories with the increased heart rate while building the muscle.
If you research this topic you are going to find many trainers recommending cardio first and you will also find many trainers that recommend weights first. Neither gives you enough reason to believe which is better. I think what works best for you is the answer. Remember varying your workout is the key to keeping it fresh and sticking to it. For me, I dislike weights so if I do them first, then I have something I enjoy like cardio afterwards. Do what is your preference!!!
you NEED to drink a lot of water. That will help you lose water weight. Since you aren't very active during the day I would say you need to eat 5 or 6 small meals per day, mostly fruits/veggies/fiber/lean protein. As for the drinking thing... I myself tend to go a little overboard on the weekends as well. I have come to find out that wine is by far the best alcohol to consume. If not wine I would go with Rolling Rock Light. Cardio is the most important when trying to loose weight, but make sure you are weight training at least 2 to 3 times per week.
Ok things to change...
1)You have got to either stop or cut way back on the drinking. Alcohol blocks off alot of your protein synthesis.
2) If you are not working legs, I doubt you are serious about your lifting. Get off the NO-Xplode because creatine is only useful in powerlifting, bodybuilding, and sprinting. Anything else you get NO benefits.
3)Start working out your legs.
Now to your question, it is actually more effective to lift first. The more lean muscle mass you have, the higher your metabolism. You burn more calories during recovery from lifting (used to rebuild). Run AFTER lifting and both your metabolism and growth hormone levels are peaked, you will metabolize fats/carbs/protein more efficiently, meaning you can run longer and more intensly.
Also, the small snacks that the other posters mentioned is imperative, as is the water. If you absolutely feel you HAVE to drink, do wine or Guinness. Guinness has actually been found to have some nutritional benefits.
I work out 4 days a week. I agree with the other person that each trainer will tell you something different. One trainer I did work with had me warm up on the treadmill for about 5 minutes, then I did my weights and machines and then back on the treadmill for another 25 minutes. I was stuck doing the same routine for a year without any changes and as soon as I worked with him and he made me switch what I worked on each day, I started seeing results. The treadmill stayed the same but each day I worked a different area with the weights and machines (Mon:arms, Tues:back and stomach, etc.). That really made a difference.
what the hell are you drinking for? the way you're doing it, you'll be constantly adding problems to the solutions. your body won't change at all if you continue to drink. stop drinking, you'll see better results if you do. otherwise just stop working out. there's no way you'll "make up for it by working out harder".
you should to run for atleast 5-7 min before lifting...
i prefer to run for about 25-30 min which is about 2-3 miles, then lift to keep the HR up..