I’ve been training like a boss this week. Here’s what my week looked like…and in this order:
Monday: Weights and cardio (scroll down to find out why you should do weights before cardio)
- Metabolic conditioning workout (weights)-20 min. I’m up to 15-pound weights now (I use these by CAP), and am able to complete four rounds of the workout!
12 squat w/ bent over flys
12 static squat with a row/tricep extension
12 squat with a press
- Sprint intervals on my bike (cardio)-20 min. I go 30 seconds hard on a difficult setting, and then 1 minute easy. And I have been watching The Voice. 🙂
Tuesday: Same as Monday, weights followed by cardio.
Wednesday: 40-minute tempo run. I had some scheduling issues, so I only had time for 35 minutes, but I did get in 4 miles (8:36 pace-booyah!). Funny thing happened on my run, too, you can read about it on my DailyMile post if you want.
Thursday: Sprint intervals on my bike (cardio).
Coming up: Today (Friday) is a rest day, then Saturday I have to run 8 miles. Hoping I can join the local running group or find someone to run with for this. I will rest again on Sunday, and then start over again. 🙂
Fat Loss Results: I changed my weigh-and-measure day to Friday as it’s just better for me. Monday’s are hard enough. Besides, I find I actually stay focused on my goals better if I weigh on Fridays because then I am motivated through the weekend. This week, I lost a half of a pound, but I also lost a half of an inch off my belly, which is probably why my jeans felt a teeny bit looser. (Couldn’t tell if it was because I’d already worn them once or if I’d actually lost some of my belly. Probably a little of both.) I only lost .25% of fat. But I’m calling that a win…and also reminding myself that I checked in two days early. And, also that these things take time and dedication.
Do you ever go for a run, then come home and lift weights? If you do, you’re doing it wrong! 😉
I once read you should always try to do weights before cardio because you’ll have more energy to lift your weights (or do strength training), and you’ll be less likely to get hurt (because you won’t have burned up all your energy doing cardio). Those two “rules,” were enough reason for me, but it turns out there are some other good reasons to do weights/strength before cardio, especially if your goal is fat loss, as I discovered in this article from Builtlean.com, written by John Leyva, CSCS, CPT:
Why You Should Lift Weights Before Cardio
1. Lifting heavy weights requires lots of energy. If you do cardio first, you’ll have depleted your energy and not be able to lift as heavy. Remember, lifting heavier weights will help you build muscle more effectively and muscle helps burn fat off your body.
2. Another great reason is that you’ll have less chance at hurting yourself.
3. And, some studies have shown cardio AFTER weights produces the best afterburn effect. (In other words, you’ll burn calories longer after your workout.)
4. During exercise, the hormone cortisol is released to break down muscle in order to keep you going during a workout. An increase in cortisol during a cardio session can inhibit muscle building. But, when you strength train, cortisol and testosterone increase at the same time, which is what you need to happen to build muscle. So, if your goal is fat loss and/or muscle building, do weights first in order to get that beneficial hormone combination before you do your cardio.
5. There are these things (yeah, I’m super technical like that) called mTOR pathways, and they remain clear when cardio is done AFTER weights. The mTOR pathway is basically the pathway that tells your muscles to grow. From the article: “When you do cardio with strength training and especially before strength training, this muscle building pathway becomes inhibited, making an already difficult situation that much harder.”
There are more, but these are the ones I found most interesting. Do you know someone who is “doing it wrong”? C’mon, guys. Friends don’t let friends workout wrong. 😉
Have a great weekend!