Should I Do Cardio or Lift Weights First When I'm Trying to Burn Fat?
For years, women have been told that in order to lose weight they need to eat less and hit the cardio hard. What happens to most women is that they see great results initially, then see a huge plateau. They end up frustrated and put on weight, even though they are doing the same things that had previously helped them lose weight.
The problem with this strategy is two-fold. When you eat less and do more cardio, you are in essence resetting your metabolism. Your body becomes more efficient at cardio the more you do it. Think about it. The first time you ran a mile it was hard. The more you ran though, the easier it became. That’s because your body became more efficient at running. That means your body learned to use less energy (calories) than it did at first.
In addition, the weight you initially lose from cardio and calorie restriction is non-discriminatory. That weight loss will come from both fat and muscle. The more muscle you lose, the slower your metabolic rate becomes. The more muscle mass you have, the faster your metabolism.
So...what should you focus on to lose weight?
Nutrition. This has to be your starting point. You have to dial in your macronutrients and eat the right things at the right time to truly turn your body into a fat burner. For many women used to tons of cardio and fewer calories, this will probably mean eating more than usual!
Strength training. After dialing in your nutrition, you can focus on building lean muscle. This might seem scary to some of you, but building lean muscle means you will be increasing your metabolic rate, which means your body will be more effective at burning fat.
Cardio. Cardio has its place in a workout schedule. The first type of cardio you need to include is HIIT; sprints or intervals. Then, add in a few longer cardio sessions no longer than 30 minutes after your intervals. This will maximize fat burn and help you see some incredible results.
To lose fat and see results that last, you need to first work on your nutrition, then add in an effective strength training program. A small part of your program should be HIIT, then a smaller part of the program should be long form cardio. If you are looking for an effective way to incorporate all of these things into a comprehensive program that will help you lose weight and keep it off, check out the next round of the FASTer Way to Fat Loss.