Stats:

Age: 24.
Height: 5ft 11in.
Weight 170lbs.
Bf%: 18% (guess).
Goal: 10% body fat.

Question: I work out Monday, Wednesday, & Friday evenings. I do 45 mins weight training only. I want to incorporate 20 mins LISS cardio into my workouts to facilitate fat loss. Should I do the cardio before the weights or after? Please explain your answer.

Thank you.

Stats:

Age: 24.
Height: 5ft 11in.
Weight 170lbs.
Bf%: 18% (guess).
Goal: 10% body fat.

Question: I work out Monday, Wednesday, & Friday evenings. I do 45 mins weight training only. I want to incorporate 20 mins LISS cardio into my workouts to facilitate fat loss. Should I do the cardio before the weights or after? Please explain your answer.

Thank you.

Preferrably do the cardio on your OFF days from training. If you can't, do it after training. Never before, simply because you will expend precious glycogen reserves before weight training and have no fuel to lift. Thus sacrificing optimal strength and the possibility of tapping into your muscle as a fuel source.

At your current stats, I'd consider NOT doing cardio, but rather focusing on the diet to burn the fat and feed the muscle and metabolism. Unless you are doing the cardio for heart health.

Cardio can come into the mix slowly, once you reach a fat loss plateau.

Whatever you decide, good luck. :tucool:

Ah, thank you very much. :tucool:

Stats:

Age: 24.
Height: 5ft 11in.
Weight 170lbs.
Bf%: 18% (guess).
Goal: 10% body fat.

Question: I work out Monday, Wednesday, & Friday evenings. I do 45 mins weight training only. I want to incorporate 20 mins LISS cardio into my workouts to facilitate fat loss. Should I do the cardio before the weights or after? Please explain your answer.

Thank you.

20 minutes of LISS near your workout is not really going to do much for fat loss. 20 minutes of HIIT makes more sense. But, since you are working out anyway, why not just lift hard for another 20 minutes?

20 minutes of LISS near your workout is not really going to do much for fat loss. 20 minutes of HIIT makes more sense. But, since you are working out anyway, why not just lift hard for another 20 minutes?


Ideally I want to be doing 20 minutes of HIIT within a couple of months. However, I definitely need to work my way up to that. I'm pretty unfit at the moment. I suppose I could lift hard for those 20 minutes, but that would mean incorporating 2 or 3 more exercises for body parts that I'll already be hitting pretty hard with heavy compound movements. I don't want to overtrain & injure myself at the beginning of my program. To give you the complete picture, here's the weightlifting routine I have planned:

Monday- Back, Biceps, Traps, Abs.

3x10 Deadlift.
3x10 Seated Rows.
3x10 Lat Pulldowns.

3x10 Barbell Curls
3x10 Preacher Curls.

3x15 Trapezius Shrugs.

3x30 stomach crunches supersetted with 3x15 leg lifts.


Wednesday - Legs, Obliques

3x10 Squats
3x10 Hamstring Curls
3x10 Leg Presses.
3x20 Calf Raises.

3x30 Broom Twists


Friday- Chest, Triceps, Abs.

3x10 Bench Press.
3x10 Incline Dumbbell Bench Press.
3x10 Pec Fly's

3x10 Tricep Extensions.
3x10 French Presses

3x30 Stomach Crunches.

P.S. - Does anyone have any good articles where I could read up about HIIT, how it works, why it's more effective than regular cardio etc...?

Stats:

Age: 24.
Height: 5ft 11in.
Weight 170lbs.
Bf%: 18% (guess).
Goal: 10% body fat.

Question: I work out Monday, Wednesday, & Friday evenings. I do 45 mins weight training only. I want to incorporate 20 mins LISS cardio into my workouts to facilitate fat loss. Should I do the cardio before the weights or after? Please explain your answer.

Thank you.

Over the past two and a half months I have lost a considerable amount of fat. My advice would be to do weight training first and build your cardio stamina up so that you are able to do about 30-35 mins of LISS cardio at a good pace so your heart rate reaches 70% of your max. Remember your diet should be the number one goal, but from a cardiovascular perspective, I would definitely add cardio into my routine atleast 4 days/week. Some people on this site recommend doing cardio in the morning on an empty stomach and weight lifting in the afternoon, but I dont have the time to go to the gym twice everyday. Just pick up a plan and STICK WITH IT. In a year you'll look back and you'll be surprised about how far you've come