Can you do cardio after doing a weights session

I watchde a video posted on this site last night about some guy "i want to be like that guy"
 
and he was training with weights the doing 16mins cardio after
 
is this the best way to shred fat
 
weights then 16min cardio after

A short spell of cardio can be good.

There are better ways to do it. Eg seperate the cardio from the weight session. This could result in lots of sessions at the gym though that for most people they would not have the time to do.

cardio after weights is one of the best times to do it imo.

but if your serious about cutting fat 16 minutes isnt going to cut it, 30-45 minutes  SSCV  is where you want to be.  dont go mad or try kill yourself,  just a nice pace on a weight baring exercise, keepin HR around the 110-120 range, definately no higher than 130

AFAIK the logic behind doing cardio after weights is the same as doing cardio first thing in the morning. You're running on empty, any kcals you have eaten will have gone towards fueling your weights session, so the theory is that your body will start to use stored energy (ie. body fat) to fuel the cardio session. Whereas if you just eat a big pile of carbs and then go on a treadmill, you're just going to burn off the carbs you just ate.

(I still haven't gotten around to cutting so I can't speak from experience, so correct me if I'm wrong anyone!)

Agree with all above, I do a short 10 mins after most sessions. Bag work 3 mins, skipping 3 mins, and keep going til I fall over :)

I go with CK's thinking, You've used all the carb/protein for the weights, so blitz off some BF at the end running on empty. Makes me feel sick though.

^ Forgot to add, an intense 10 mins !

CitizenKane


AFAIK the logic behind doing cardio after weights is the same as doing cardio first thing in the morning. You're running on empty, any kcals you have eaten will have gone towards fueling your weights session, so the theory is that your body will start to use stored energy (ie. body fat) to fuel the cardio session. Whereas if you just eat a big pile of carbs and then go on a treadmill, you're just going to burn off the carbs you just ate.

(I still haven't gotten around to cutting so I can't speak from experience, so correct me if I'm wrong anyone!)

This could only be close to true if the weight training done prior to the CV session is exhuastive enough to significantly deplete glycogen levels. I doubt most sessions would do so.
 
Further regardless at a high enough intensity of cv you'll be using carbs as the predominate fuel until fatigue occurs, ie glycogen depeltion occurs enough that the body reduces your work rate to spare glycogen stores.
 
Obviously it's even more complicated than that.
 
However no probs with doinh some CV after weights. 16 mins won't really cut it unless it's of a high intensity. If it's not at a high intensity the 16min of low intensity cardio is close to a cool down and maybe better than not doing any cv but def not the base for a good cv training program (whatever the goals of that program are)

If weights and cardio are done on the same day then the cardio should be done last as an intense cardio workout put first will not leave you with enough energy to carry on with good weight session after imo.

Currently im doing:

Monday / Wed/ Friday = Weights
Tueday / Thursday / Saturday = 20mins cardio (im building up to 45mins as im quite unfit at the min)

would i be best to do 10-16min intense cardio after each weights session and still do 45mins cardio on cardio days

im trying to lose body fat and keep muscle

im 5ft 8
87kg
25% bf
27 Year old male

my Diet is:

8am 4 weetabix, protein shake, multi vit, fish oil with glucosmine
10.30 1 chicken breast in a wrap with lettuce
12.30 1 chicken breast with veg or salad (2 fish oil caps)
3.30  1 chicken breast in a wrap with lettuce

6PM - GO TO THE GYM

6.45 PWO Shake

7.15 Scrambled eggs with wholemeal toast and veg

10.30 protein shake with milk

is this ok?

but if your serious about cutting fat 16 minutes isnt going to cut it, 30-45 minutes SSCV is where you want to be. dont go mad or try kill yourself, just a nice pace on a weight baring exercise, keepin HR around the 110-120 range, definately no higher than 130

 
Bit of a broad statement. Not everyone falls into this catagory. I utilise more fat around 140 but agree as a basic guideline but would say 120 -130 depending on your current activity

south_west_male

but if your serious about cutting fat 16 minutes isnt going to cut it, 30-45 minutes SSCV is where you want to be. dont go mad or try kill yourself, just a nice pace on a weight baring exercise, keepin HR around the 110-120 range, definately no higher than 130

 
Bit of a broad statement. Not everyone falls into this catagory. I utilise more fat around 140 but agree as a basic guideline but would say 120 -130 depending on your current activity

unless someone has been metabolically profiled then all we can go on is averages.  for most people 140 is mainly sugar burn and way too high for sscv when the desired result is fat burn and muscle retention.
 
have you been profiled to know you utilise most fat at 140?  what machine was it on?

yungdest81


^ Forgot to add, an intense 10 mins !

then it will do little for fat burning, and mainly just be working your cv fitness.
 
when it comes to cardio working harder doesnt=more fat burnt

Nich1982


Currently im doing:

Monday / Wed/ Friday = Weights
Tueday / Thursday / Saturday = 20mins cardio (im building up to 45mins as im quite unfit at the min)

would i be best to do 10-16min intense cardio after each weights session and still do 45mins cardio on cardio days

 
at least 2 people have told you
 
1-  cardio that is intense doesnt burn fat
2- that 10-16 minutes cardio isnt long enough!!!
 
you can  incoperate a HIIT session once a week if you want to increase cv fitness, but do it on its own day.
 
the rest of the cv sessions need to be at least 30 minutes long and sscv.  start by doing them PWO  and then add in more sessions as they become necessary to keep fat loss going.
 

 

Glycogen depletion is a factor.  However, let's not forget that low intensity cardio is predominantly aerobic:  It uses oxygen and fat as a fuel source.  Therefore it is effective post workout regardless.  In addition, 16 minutes is not a long time.  If performed after every single workout it may go some way to keeping you lean.

If you are looking to get very lean then you should dedicate more time to cardio, and consider a separte session altogether.  But, as mentioned above, time does not always permit. 


sel

unless someone has been metabolically profiled then all we can go on is averages. for most people 140 is mainly sugar burn and way too high for sscv when the desired result is fat burn and muscle retention. have you been profiled to know you utilise most fat at 140? what machine was it on?

 
Yea I agree that we do have to go on averages, was just throwing into the mix that 'one size doesn't fit all'. Agree with the advice given to.
 
Yes I have been profiled with the New Leaf gas analyser where I can see what fuels i'm uitilising at different heart rates.
 
 

Also if you don't have access to heart rate monitor use how you feel. Obviously a 27 year old who has never done exercise in his life is going to feel different to a regular trainer of the same age at set heart rates.
Go on how you feel. Should be warm and after a while develop a mild sweat but not dripping. Should be able to hold a conversation but having...to pause briefly now and then.. to catch your breath. you...........should ...........not..........have .........to ............talk.........like.........this (panting etc working far too hard.)

south_west_male
 
 
Yea I agree that we do have to go on averages, was just throwing into the mix that 'one size doesn't fit all'. Agree with the advice given to.
 
Yes I have been profiled with the New Leaf gas analyser where I can see what fuels i'm uitilising at different heart rates.
 
 

Your very unusual then mate!  my partner owns a metabolic profiling business, she also uses the new leaf kit.  rare to see someone whos most effective fat burning is at 140!

Your very unusual then mate! my partner owns a metabolic profiling business, she also uses the new leaf kit. rare to see someone whos most effective fat burning is at 140!

 
Yea its a bit higher than the norm. It never used to be that high but managed to raise it with training. Thats just what I meant earlier - everyone is different. I have seen results of elite level athletes (national standard) who can burn fat at over 85% efficiency at 155-160bpm which is incredible.
Just out of interest mate where is your partner based and how does she find the system?

south_west_male
 
 
Yea its a bit higher than the norm. It never used to be that high but managed to raise it with training. Thats just what I meant earlier - everyone is different. I have seen results of elite level athletes (national standard) who can burn fat at over 85% efficiency at 155-160bpm which is incredible.
Just out of interest mate where is your partner based and how does she find the system?

Proves that you have trained well and had good results from it! 
 
Shes based  in nottingham.  The new leaf kit is good but it does have a couple of drawbacks, Mainly the time it takes to calibrate ant the size and weight of the machine!
 
she is looking at a different system this week, cant remember the make, but its a much smaller piece of kit with a shorter calibration time.