In what ratio/order should I do cardiovascular/strength training to maximize fat burning?

Question

When I go to work out, should I be doing cardio first or second, and for how long (i.e. 50/50 or 30/5 weights, 70% cardio?)

Answer 1

Aerobics after resistance training, and their ratio can vary a lot.

I don't think it's very safe to lift heavy after a long run, so don't attempt to lift after you have done intensive cardio, you may get hurt.

Including warm-up one hour for your resistance training, and including warm-down and stretching around 40 min of aerobics

But variety is good so that your body won't adapt, change your rountine from time to time, small changes add fun

For beginners I would suggest 1-5 hours or 1-3 days of work-out per week

For experienced trainees I would suggest more than 5 hours or 3-6 days of work-out per week

If you don't aim for building more muscles, you may lift weight for 2-3 days per week and do your running or swimming once per week, and the other way round for the next week (ie run for 3 days and lift for 1 day). Just rotate.

Building just a little more muscles can burn your fat all day thru, as maintaining muscles requires calories, and light to moderate aerobics burns high percentage of fat (even total calories burnt per time unit is not as high as they are in the intensive ones, but you won't tire your muscles too much, so that you can go longer and do more days in a week)

But once you are well-trained, you should go for interval training.

Lifting light with high reps does NOT tone your body, only strict diet and cardio do. Read about the myth of toning:

http://www.bodybuilding.com/fun/goulet5.htm

http://ezinearticles.com/?4-Tips-to-Reduce-Body-Fat-Without-Losing-Muscle&id=395648

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This is an article from Aerobics and Fitness Association of America, it's worth reading.

"The demands of various kinds of exercise necessary to bring the human physique to optional condition can lead to overload. It is tough to balance cardiovascular/aerobic training with resistance training, stretching and diet. Each area demands attention and time must be allotted to address the body's different needs to achieve optimal development. It is difficult to cut back on cardio/aerobic training, as the body needs a certain basic level (frequently suggested as three to five workouts per week) of this style of training for health and fitness benefits.

One area you can make adjustments in, however, is resistance training. The exercise range in resistance training is quite broad, as there are dozens of individual exercises that can be performed with free weights (like barbells and dumbbells) as well as machines. However, it is not necessary to perform a variety of exercises for each muscle group to build up body strength. By utilizing a training tool called "compound movements," you can build up significant body strength and muscularity.

Compound movements stimulate muscle growth and combine muscle groups to effectively shorten the training session as well as push the body to a new level of development. In resistance training, compound movements are primarily used in weightlifting. They involve more than one of the body's muscle groups in the execution of a movement. For instance, the dip involves the triceps, chests and shoulders working together throughout the movement. The bench press incorporates the chest, triceps, shoulders and back muscles. The clean-and-press involves virtually every muscle group in the body.

Some of the major compound muscle movements are the bench press, clean-and-press, shoulder press, squat, cable pulldown and deadlift. Inclusion of these exercises shortens the time needed for a workout. These exercises effectively work several muscle groups at once as well as boost the metabolism.

...Since compound movements are more demanding, allow an extra day of rest between workouts. If you struggle with bringing balance to your fitness program, consider the compound training routine for a more rapid and highly effective resistance training..."

So, boosting the metabolism should be what you are looking for.

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Apart from doing regular aerobics and resistance training, you may learn to do circuit training, and put it in your schedule once in a while, read this:

http://www.bodybuilding.com/fun/sclark4.htm

Above all, whatever exercise plan you have, aim for better health and a joyful life, that's real fitness in us, forget the numbers on the scale.

^_^ good luck

Answer 2

I would actually do the following:

Mon, Wed, Fri work out with weights at 60% of your body weight. This will create toned muscles without getting big...just cut/defined.

Tue, Thu, Sat run or other cardio for minimum of 30 minutes. If you can't do 30 minutes, work at it and build up to it over time. 30 minutes is when the real fat burning takes place.

Make sure during cardio, that you are able to hold a conversation even though you are winded/breathing heavy. If you can't carry on a conversation, you are in an anaerobic state and training your body to STORE fat, not burn it. So be careful

If you like, I have a great replacement meal as well as some other products you might find helpful.

https://www.quickinfo247.com/8410284/Item.vstore?id=1571

Answer 3

I don't believe that there is a difference.

If you don't believe me, put on a heart rate monitor (HRM) while you lift. Do a bunch of reps and see what that HRM says! If you do it right, you can do both at once. The problem, of course, is that "strength" people stop before they have enough minutes in, and the "cardio" people stop before the muscles burn.

You do know that fat burning, aka "cutting", is pretty much opposed to muscle mass building, right? You can't cut down on body fuel and expect to build muscles, right? That's why bodybuilders don't "cut" until the very end....

Bottom line -- do a sport that you enjoy. If that's weights, then that's great. Just get good coaching so that you get the best impact possible.