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6 How to Lose Fat and Keep it OFF Tips

 

Many people following a weight loss regimen lose a few pounds quickly. While they are still basking under elation due to this initial fall in the numbers shown on the scale, soon they reach a plateau or result become more hit or miss. If you don’t want to fall into the trap of yo-yo dieting and fluctuating scales, set your aim on fat loss and not on weight loss.

When you aim on only weight loss that is manifested in the form of lower numbers on the scale, you are not aiming for health. The initial loss shown on the scales in always water loss, and it is reversible. It won’t be wrong to say that such weight loss is fake.  If you want an irreversible loss in weight, you must modify your diet and exercise regime in a way that facilitates fat loss.

 

Fat loss lowers blood cholesterol levels, reduces visceral fat, promotes inch loss, increases stamina, and promotes overall health. When you lose body fat, you will become more active, strong, and alert than when you lose water. Water loss reduces your energy and ability to remain engaged or focused over long periods of time.

 

Not only water but the crucial muscle mass is also lost while dieting. This makes you look flabby, shrivelled, and unhealthy. You should aim to increase your muscle mass this may ultimately alter the numbers on your scale.  When you perform resistance or strength training exercises you will build muscle, which consequently spikes your metabolism so you’ll burn more calories during your workout, and at rest.

 

Having  high muscle mass makes you look toned and athletic which most people desire. Every girl fancies well-toned flat abs, firm biceps, and taut calves. Every guy wants to flash a six-pack athletic body and a bulky arm musculature to flaunt his strength.

 

6 How to Lose Fat and Keep it OFF Tips:

1.     Increase Protein Intake as it is heavy and has high satiety value. Protein keeps you full longer and fuels muscle growth and repair. Incorporate more of eggs, whey, lean meat, soybeans, tofu, and milk in your diet. An increased muscle mass has high BMR, and hence burns more of fat.

2.     Eat Healthy Fats like the monounsaturated and polyunsaturated fats. Great sources of these healthy fats are walnuts, olives, and almonds. These fats also help normalize your blood lipid levels.

3.     Use Fat Binders to reduce weight quickly. These bind the fat from your body and form a capsule that is excreted through the body. This is especially good for those who cannot help but be tempted to indulge in fatty foods. Clinical studies have shown that use of fat binders helps you lose weight thrice as much as you can do with diet or exercise alone. This product is safe, and you will see the difference within 4 weeks. Natural fat binders that you can include in your diet are apples, oatmeal, bran cereals, broccoli, mustard greens, green beans, etc. These are high in fibre content and thus have fat-binding properties.

4.     Go for Strength Training. Strength training builds muscle mass and facilitates quick weight loss. As per studies published in the American Journal of Clinical Nutrition, muscles burn 3 times more calories than fat.

5.     Consume Carbs Post-exercise. As per studies, this doubles the rate of fat burning than consuming carbs prior to a work-out session.

6.     Beware of Hidden Fats in Foods. Make sure there are no hidden or saturated fats in foods. Foods labelled as fat-free are not always so.

 

So, carve out a diet and exercise program that causes fat loss and not mere reduction in weight as seen on scales.

 

About the  Author: Roger Jennings is a Freelance Writer and likes to write on Fitness and Weight Loss and has come across the XLS Medical Fat Binder, which he thinks is the most convenient way that most people choose when they want to lose Fat quickly.

 

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Basic Strength Training Best Practices

 

As Personal Trainers, we ask every client what their weekly gym schedule will look like and then we map their goals accordingly. If you are working 1-4 body parts, you will typically need 3 days a week, alternating your work out and rest days. Typically with strength training we see these 2 popular scenarios:

Mon, Weds, Fri
Tues, Thurs, Sat

Combination Routines are an excellent way to work two body parts that naturally complement each other in one gym session:

Back & Biceps (Back First then Biceps)

Chest & Triceps (Chest First then Triceps)

Triceps & Biceps (Best in Super Sets)

Chest & Shoulders (Chest First)

Chest, Shoulders & Triceps (Chest First or Super Set Chest w/Shoulders and add triceps)

Thighs & Glutes

Hamstrings & Calves

 

Now Pair your days with your Training Routines.  Example:

Mon = Back & Bi’s

Weds = Chest & Tri’s

Fri = Legs

 

If you are working more than 4 body parts a 4 Day Split is excellent.  Example:

Mon = Back & Bi’s

Tues = Legs

Weds = Day Off

Thurs = Chest & Triceps

Fri = Shoulders & Abs

Utilize your off days for cardio or perform 30 minutes of cardio after your strength training so you can take full advantage of all your strength before fatiguing the muscles with cardio (Power Walk, Elliptical, Bike, Short Run).

 

You also might chose to perform an overall circuit training regime, Pilates class, or Yoga class 3-4 days a week where you get more of an over all body workout each training day.

 

These are typically great with a 4 Day Split scenario:

2 Days in a row, one day off, 2 days in a row again

 

These are the very basic combinations and the combos are endless depending upon your specific workout times, weekly progress, and personal goals. Map it out. Ink it to paper at least 2 weeks at a time. It will help you define your workouts and it will provide you with a solid “Self” Workout Journal to chart your progression.

 

The last big key for starting your strength training workouts is to be as consistent as you possibly can.  The same workout times and training schedules will help your body begin to regulate.  Remember every time you workout you are adding fuel to your metabolic furnace.  Your metabolism spikes and your system begins to burn calories!   When you perform weight resistance exercises which build muscle, not only do you burn calories during the duration of your workout, you also burn about 100 more calories over the next 24hr period.  Crucial:  Be sure you feed your muscle need within 30 minutes of your workout with a serving of protein.  Take a protein shake along with you to the gym for easy access!

 

Power Thought:  “Be dependable so your body can be.” ~Sherry Derossett CNC.CPT

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6 Creative Ways to Get Children Excited about Healthy Eating

 

Getting your children excited about eating healthy food is one of the major struggles of modern parenting. And it’s no surprise really, think about all the advertisements for junk food your children probably come across on a daily basis, think about all their friends at school munching away on sweets and chocolate during lunch!

 

It’s not hard to see why healthy food seems so unappealing to them! I mean, think back to when you were a child!  Chances are, you weren’t so keen on the green, healthy stuff either. But as parents, we strive to make our children as healthy as we possibly can, and the easiest way to do this, is to get them just as excited about healthy eating as you are.

 

There are several ways you can do this – and trust me, they’re not as complicated as you might have initially thought. You don’t have to disguise things or use trickery – you just have to be honest and use a little parenting magic. So here goes…

 

1.  Get your children to help cook

Getting your children involved in the cooking side of food means that they feel like creators – and they are excited to try eating what they just made with their own hands! Cooking a healthy pizza is a great place to start (and a great way to ease them in). Make some healthy dough and get some low-fat cheese, and them ask you child to choose which toppings they want on their pizza. Allow them one meat (wafer thin ham is always a good choice as it is practically water) and then top up with lots of healthy vegetable choices. It works like a charm! And because your children know the pizza was made by them – they feel less scared of or wary of the healthy food.

 

2.  Always eat dessert

This sounds like a funny way of making children healthier – but if you start introducing fun fruit into dessert then the children will feel excited about it. Don’t just stick to boring apples and pears – mix it up a little bit. Try pineapple, raspberry’s, strawberry’s, star fruit and grapes – and make fun shapes out of them. Your children won’t be able to resist. It’s also a common fact that most children will be more open to fruit than they will be to vegetables – so keep this in mind if you child is particularly stubborn.

 

3.  Grow the vegetables and fruit yourselves

If you have a garden or even a window ledge, then you can be growing the good stuff. Give your children the responsibility of growing them, watering them, planting them and picking them and they’ll start to really get excited about the end product. Make a big deal out of it too – and when the veg or fruit finally emerges – have a big family meal to celebrate the cooking of the freshly grown produce! You child will feel proud and excited!

 

4.  Do the shopping together

Get your child involved in the shopping and you’ll see their interest in fruit and veg completely improve. If you currently order your food online (whilst it is convenient) it’s ruining the interaction that your child should be having with food. Take them around the super market at least once a month to look at all the produce, and even let them pick and choose anything that catches their eye. They’ll not only feel valued – but they’ll be excited to share their choices with the rest of the family!

 

5.  Do a cooking competition

If you have multiple children then arrange a week of cooking competitions where the most healthy meal wins… This is a great way to not only getting them thinking healthily, but also to get them excited and encouraged to make things healthy too. Most children love having a friendly competition against their siblings, but if your child is an only child then don’t worry you can still do this one! Just have them compete against you instead! It’s a really fun way of getting them to actively think about what they’re eating in a fun way.

 

 6.  Get them to start a food blog

Getting your children blogging isn’t only a good idea because it means they’re writing on a regular basis – but it’s also really smart because it will encourage them to record what they eat and take note of it. You could make it a family project even – and you could see who has recorded the best meals that week!

 

About the Author:  Elle works for chefsknivesonline.com and loves encouraging families to not only eat well – but cook and prepare food properly!

 

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MOVE…Shake Up Your Workout Routine

This was the title of the 4 hour workshop I signed up for “MOVE” with a picture of a beautiful wave of water rolling across the promo ad.   What made this die-hard, weight training professional decide to participate?  Curiousity,  regime boredom, and a need for personal inspiration.

 

There we were.  Twenty participants staring at each other in the midst of this huge space.  Some of us were dressed for a workout and some of us were dressed for a yoga experience.  Some of us had our shoes on and some of us didn’t.  Some of us were open to conversation and some of us weren’t.  Every shape and size, every fitness level and adult age group were represented.  Our common bond to the moment – adventure to “MOVE”.  The music started and three instructors began to do what each of them does best, move.   Not the typical movement from my gym experiences.  One began Thai Chi moves, one began Free Moves, and one began Modern Dance.

 

In the midst of this gym space surrounded by weights and equipment it became obvious, as we were shown how to grab hands and form a human snake, that we were not going to move in the typical  “gym” way.  We were not going to get to hang on to our personal space.  We were going to have to connect and interact.  We were going to have to pay attention and watch each other.  We were going to have to challenge our adult brains to remember how to “play”.  We were going to have to give ourselves and each other permission to move, experiment, dance, and interact.

 

What followed?  Four hours of movement broken into sessions of combined group and individual activities designed to provide personal challenges in various movement modalities.  We experienced the opportunity to try Thai Chi moves, Free moves, and Modern Dance.  There were no weights, balls, steps, or competitions.  The class was designed to be an exhibition of movement not a personal or group competition.  However, I feel each of us found ourselves competing with our own thoughts on how we personally move to different rhythms.   A workshop  which gave permission to explore. It was an adult playground where we interacted, danced, smiled, jumped, ran, interpreted, and experienced movement.   The overall body workout experience combining cardio, functional movements, dance, and free moves.  We did in fact, sweat!  A lot.                                                                                                                                      

 

Thought compilation of the movement experience:   Release, jump, run, laugh, sweat, enjoy, participate, try, experience something new.

  • Play, let go, interpret, trust, bond, be in the moment.
  • Move, flow, dance, unite, internalize, externalize some power.
  • Question, doubt, reject, interact with others, embrace new motion.
  • Experiment, try new things, enjoy the energy.
  • It’s okay to find our own dance interpretation and move to our own rhythms.
  • Music is a powerful motivator of both quiet and intense movement.
  • Move, just move.

 

My personal take away is to remind myself of the value of different forms of motion. For me dancing has always been joyful.  Why haven’t I been challenging how I workout and play?   It’s so good to break free from traditional exercise methods every now and again.  The energy is different.  There is power in movement when we allow ourselves the freedom to play with itThese classes are an excellent avenue for team building, small groups, groups of friends, and even family groups!   Google what’s available in your corner of the fitness world ( Try: powerstrike.com, poundfit.com, surfsetfitness.com, gofigurestudios.com). Find out where you can shake up your fitness routine.   There are so many new fitness techniques breaking the norm.  Try a new class.   Find a wave.  Move.

 

This workshop was provided by the Fitness Pros at Club Zum in downtown Seattle.  ~Sherry Derossett CNC.CPT


 

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Getting the Most Out of Your Cycling Class

 

Cycling classes (especially Spinning classes) have been enjoying a resurgence in popularity in gyms and fitness centers recently, and with good reason. Cycling not only increases your cardiovascular endurance, it also works out your leg muscles much more than other cardiovascular exercises. A cycling class is a great way to burn calories and improve muscle tone in your lower body!

 

 

Benefits Of Cycling Classes Over Other Cardiovascular Exercises Compared to some other forms of cardiovascular exercise, such as jogging, cycling is a very low-impact exercise. Jogging, especially if you are jogging on a treadmill, can place excess strain on your ligaments and joints; it’s not uncommon for joggers to suffer debilitating foot and ankle injuries if they over-train.
Cycling, conversely, is very gentle on the joints and ligaments in your lower body. This is incredibly important for people who have already suffered injuries to their knees or ankles in the past, as high-impact exercises can aggravate these injuries. To avoid the risk of having your fitness goals derailed by sudden injury while working out, you should stick to low-impact cardiovascular exercise such as cycling as much as possible.

 

Cycling Classes Are One of The Best Exercises For Toning Your Legs

Practically every form of cardiovascular exercise, whether it be cycling, jogging, using an elliptical trainer or cross-country skier, works out both your calves and your thighs. However, cycling has two distinct advantages over other forms of cardiovascular exercise. The first advantage is that the bikes in cycling classes have adjustable pedal resistance; by increasing the resistance on your bike, you can increase the amount of force needed to pedal the bike, which will result in building up both your calves and your thigh muscles.

 

The second advantage of cycling is that proper cycling form (which your instructor can help you with) works out your core muscles. Maintaining proper form over a 30 or 45 minute workout is a great workout for your core muscles, which include your abs, obliques and your lower back. Having strong core muscles not only improves the way you look, but also significantly reduces the chance that you will injure your back from carrying heavy loads or making sudden movements in the course of your daily life!

 

Why Take Classes Over Cycling On The Road?

Cycling classes are much safer than road cycling. Not only are you safe from traffic, but you are also safe from inclement weather. In hot weather, you risk suffering from heat stroke; in cold weather, you risk slipping on icy roads and losing control of your bike.

 

Taking classes also has social benefits. You can meet other fitness enthusiasts while cycling, and making friends in your classes has the benefit of making you accountable to going to the gym on a regular basis; after all, if your friends don’t see you at the gym in a while, they’re likely going to be calling you, asking if you are okay and trying to get you to come back to the gym! The social atmosphere of cycling classes and accountability can definitely help you stick to your workout regimen.

 

Author bio:  Karlee Wiggins blogs about fitness and health.  She is a supporter of San Diego Plastic Surgery  due to cosmetic difficulties from trauma.

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Ab Pirates Follow the Food

 

When it comes to exercising for low body fat and bringing forth glorious abdominal muscles, weight training for muscle growth has nothing to do with it. Burning calories is the number one goal.

 

 

Abdominal muscles, like hidden treasure on Pudge Island, are being adamantly searched for from sea to shining sea in America. Ab exercises are transforming into increasingly complex full-body workouts, stomach exercises are incorporating more and more of the musculature; the metabolic rate of the country is increasing.

 

However, for the majority of Americans the abdominal bounty still remains a mystery. Why? Furthermore, why did Zerohedge recently do an article that laid out some dire fitness predictions for the states over the next decade? Apparently, by 2020 over three quarters of the population will be considered clinically obese. This doesn’t bode well for the waist line, but there’s no point in blaming the Ab exercises.

 

Chiseled Abs without Exercise

I can’t seem to stress this enough to people in the gym grunting and profusely sweating into that abs workout, or within the evolving fitness community online furiously researching – low body fat doesn’t require exercise. An everyday life with work and family that’s complimented by healthy, balanced, and disciplined eating is enough. Let’s chant the mantra together, “Abs are made in the kitchen!”

One can do all the ab exercises and work out as much asthey want, but if cumulatively week in and week out they aren’t burning off more calories than they’re consuming, low body fat (abs) won’t develop. Abdominal muscles themselves don’t burn enough calories to worry about. In terms of trimming down, they’re actually rather superficial. That’s why you will not find weight loss regimens revolve around Abs workout and stomach exercises.

 

Calories over Weight

When it comes to exercising for low body fat and bringing forth glorious abdominal muscles, weight training for muscle growth has nothing to do with it. Burning calories is the number one goal.

 

Of course this doesn’t mean that 100% cardio is ideal either, because weight training protects lean mass from breakdown during a slimming phase. The best approach is one that mixes short bouts (10mins) of pure cardio exercises like jogging, swimming, jump roping etc. with circuit training. Focus primarily on full-body workouts that incorporate ab exercises and allow for full range of motion for functional strength.

 

Get fit by reinventing mundane stomach exercises as a part of an extensive and metabolically challenging circuit; then jog for 10 mins. Include all kinds of extra movements, especially ones that challenge the body’s internal balance and stabilization mechanisms when approaching an abs workout.

 

Don’t Forget the Mantra

Ultimately though, keep in mind that sculpted abdominal muscles are almost entirely a product of food intake, not what one does or doesn’t do in the gym. Modern fitness has set that standard so people will continue to shell out untold billions on an industry that’s failed them. As soon as a person equates abs to food and cardiovascular health to exercise they are on the quickest path to where X marks the spot. Happy hunting!

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Become Your Own Fitness Guru!

 

With over a trillion dollars of outstanding student loan debt in America alone, disillusionment with higher education abounds. But there is always another cheaper option. With social media sites, the blogosphere, and collective information hubs, the resources are available to gather insights and tools for the aspiring fitness guru’s.

 

This training will allow them to get in on the ground floor for the  reawakening in health and fitness in the western world which I believe is right around the corner.

 

3 Reasons to become a Fitness Guru

  1. It feels good to help people and there are so many out there right now who could use some of yours. What is more precious to us than our bodies and health? When you study and research health and fitness you empower yourself and give yourself the tools to help people improve their lives and bodies and  get in shape. What an amazing gift that is!
  2. A major trend that I believe is going to sweep the western world, especially America, is a “Do It Yourself” fitness attitude. This means that in studying exercise science, nutrition, and basic physiology in your spare time, you are preparing yourself to know the right things at the right time to increase your personal value to society.
  3. Economically speaking, what the west is experiencing is a “Sickness and Disease” bubble, and history proves that all bubbles pop. A transition is taking place where profits are already shifting to preventative health and wellness over junk food, medical bills, and petroleum throw away products. When the fitness bubble really hits this country, people like you will be highly sought after and generously paid for doing good work.

 

Grassroots Fitness Leads the Charge

The digital world is becoming one where traditional merits are less sought after and niche information is. Whether we are talking about search engines or social networking, the web is shaping and molding itself around communities of people with similar interests, tastes, and preferences.

 

Fitness and Health is among the most thriving community out there and for good reason. The current system is unsustainable and our cultures recognize that. Rather than individualism being surrounded by superficial consumption, it is shifting towards intellectual, physical, and spiritual empowerment.

 

 

Self-Empowerment is Fitness

When a person takes the time to educate themselves, taking advantage of the tools the 21st century provides, it is a statement to not only the individuals psyche, but the world at large that they are going to make a difference. It is a demonstration of fitness.

 

Being there when the fitness boom hits, available to assist others to find their way back to health is a noble venture indeed.

 

 

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Discover the Best Pilates Workout for You

Barre sculpt, foam rollers, TRX, Pilates Rings & balls, cardiolaties, yogalaties, body rolling, and on and on. It’s great really that Pilates is being emulated and incorporated into so many styles of physical fitness. After all who dosen’t want to ride the wave that is Pilates!

 

So it begs the question what is true Pilates, what are the otherlaties, and how are you going to decide which is best for you? Is one of the forms harder than the other? Is it more beneficial to use the equipment or should you do classic mat classes, or try one of the otherlaties?

It is my humble opinion you should make a decision. If it’s all new to you, then start slow, and pick a level-appropriate mat class. Your best chance of getting the true idea of what Pilates offers is to go to a “Pilates Studio,” not just a place that offers Pilates as a hook. Start out with a classic mat routine that will introduce you to the Pilates lingo, how to use your body during the movement piece of the exercise and proper set up for the movement; for optimal benefit to you.

The best exercise programs get you accustomed to the changes gradually. Remember to be patient with yourself as it can take six to eight weeks before you see physical results. The euphoria from adrenaline will happen sooner though.

 

Now spice it up if you want your feeling awesome and want more, (your body is responding), you feel stronger and in better control of your movements. Try a reformer, tower, or chair class. These are authentic types of equipment created by Joseph Pilates and have been finely developed over the years for optimal performance and endurance in a class setting. Let us now take a look at some of the otherlaties offerings.

 

  • Barre Sculpt uses a combination of conditioning and stretching exercises and a ballet bar (barre), for stability. Short sets of precise movements at the barre and on the mat will help you in lengthening by perfecting posture and increased stamina is effected by a degree of aerobic work.
  • TRX is a suspension training system with straps anchored to a door, a beam, a wall mount, or secure frame. It can be used by incorporating Pilates type moves while standing, laying on a mat, kneeling and using the suspension straps to support you or for resistance. Many of the moves done with the TRX setup will cause your core abdominal muscles to engage automatically! A bonus it’s an innate reminder you need to be focused on how you are stabilizing your body during movement.
  • Yogalaties is a reminder to slow down and be mindful of the precision and control required to execute each move with purpose. Taking the time to get to know how your body feels in one position over another and how the smallest of body positioning changes can make huge differences in the body’s response. Since so many people still think Yoga & Pilates are the same thing, it’s good to have them combined to create a naturally soothing body workout.
  • Cardiolaties is a faster paced work out to get that much needed aerobic element into the mix for you. A firm knowledge of the Pilates mat work is essential to taking this type of class. Each mat exercise is going to come at you quickly and it’s necessary for your form to be spot on and your ability to engage your core muscles properly is inherent. Then you come to the standing portion which may include any number of aerobic type moves and may include the use of light weights. Often this is set to an upbeat music lineup.

 

So what does this all mean? People want to enjoy what they are doing for their fitness routine and above all benefit from the hard work they put into it. The variety comes from the need to find the “right fit”. We know we need flexibility, strength, cardio and we want to enjoy the path we take to achieve it. We know that Pilates seems to be the way to go, but then all the choices combined with it.   For me, the one thing that is constant throughout all of these is that the core abdominal work taught by Pilates is the pillar behind long-term fitness results.

 

“Nothing ever goes away until it has taught us what we need to know” Pema Chodron

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The Age-Old Cardio Question

 

Of all the questions physical trainers are asked by clients, those having to do with cardiovascular fitness are most popular. Because of the conflicting information that mainstream exercise science pumps out, it is not hard to see why there is so much confusion in the public.

 

Of all the questions physical trainers are asked by clients, those having to do with cardiovascular fitness are most popular. Because of the conflicting information that mainstream exercise science pumps out, it is not hard to see why there is so much confusion in the public.

Cardio before or after weights?

Why not do both at the same time? It is mainstream exercise fitness dogmas that are responsible for leading people to believe that weight training and cardio are two separate things to be done separately. In fact, they can be combined to create exceptional full body workouts that produce incredible results, in terms of strength endurance, overall cardiovascular fitness, and weight loss/maintenance.

 

3 Examples of Mixing Cardio/Weight Training

 

Example 1

Example 2

Example 3

50 Pushups  
15 burpees
20 Box Jumps
10 Jump Pulls
50 Crunches
Barbell Chest Press Set
Body Weight Dips  Set
2000 Meters
Lat Pulldown Set
Cable Incline Pulldown Set
Sprints
Tuck Jumps
Sprints
Pushups
Sprints
Saggital Lunges
Sprints

 

These are all examples of circuit training, with anaerobic exercise, that can basically be anything as long as they are done one right after another. With the careful use of resting periods, which will be necessary with all three no matter what fitness level, the heart can be kept pounding in the same way it would by jumping on the cycle or treadmill for twenty minutes.

 

What if I want to do them separately?

Before: Doing some light cardio before working out has one big advantage and one disadvantage in anaerobic training. While it gets the blood pumping, and the joints/ligaments/tendons loosened up, it also expends energy that could otherwise be used for weight lifting. If one is strictly in the gym or working out for bulk, cardio should be skipped altogether. If on the other hand trimming down is the goal, circuit training is the way to go.

 

After: Once anaerobic training is complete, jumping on the stair master or going for a jog has one use in terms of bodybuilding, it cleanses the body of lactic acid and toxins released either from broken down muscle or fat tissue (provided adequate amounts of water and liquids have been consumed). The problem is, again, if someone is doing anaerobic exercise to build mass, cardio is counterproductive because it uses up calories that could be transferred into muscle.


The Simple Answer

If one is in the gym or exercises to build mass and high end strength, then cardio, other than extremely light cardio, should be low priority and it really doesn’t matter (outside personal preference) and general health whether it is done before or after. If trimming is the goal, then cardio and weight training should be combined and done simultaneously.

 

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