If you are trying to maximize lean muscle growth, should you do cardio before or after weights? This question is regularly asked in gyms around the world by folks trying to learn how to build muscle quickly and today we'll answer it with the latest scientific findings.
Thanks to the ongoing scientific research being performed in the health and fitness industry, many of the old myths and theories which were used for years have now been either confirmed as fact or condemned to ancient myth. This area is the latest to go under the microscope.
Thankfully, several high profile studies have now been carried out and confirmed the answer to this common gym query.
Contrary to mainstream opinion, you should be performing your cardiovascular workout prior to hitting the weights if you want to get the most out of the gym. This will surprise a few people out there, because one of the most common mistakes is to presume that you'd exhaust the muscles if you did your aerobic activity first.
Up until recently that theory made a lot of sense. However, when scientists carried out tests they found that those who performed aerobic activity prior to lifting weights actually enjoyed superior lean muscle growth as well as superior fat loss!
Even subjects who were performing HIIT got the same overall results.
When you workout the body releases 2 enzymes which play a major role in your overall results. They are known as mTOR and AMPK. AMPK is designed to help you adapt to prolonged aerobic activity, so it's released as you do run on a treadmill or cycle.
The second enzyme, mTOR, is the key which turns on the muscle building process after a resistance training session. The bad news is that AMPK kills off mTOR, meaning if you stay in the gym after a training session and perform prolonged cardiovascular exercise you are significantly blunting your own muscle building process. Granted you can still achieve results, but they would be significantly superior if you did things the opposite way around.
When the body increases it's release of mTOR enzyme it's signalling the beginning of the so-called 'golden window' for nutrition. This is the often fabled period of time where your body will make the most of any nutrients you provide it with. Release is increased for up to six hours.
If you are one of the many people who like to perform two separate sessions in order to keep resistance training and aerobic workouts away from each other, that last piece of information will stand out as particularly groundbreaking. By separating your sessions with a six hour period you'll allow yourself to get the absolute full benefits from mTOR release before you blast fat with your HIIT session or aerobic workout.
While discovering how to build muscle can often be confusing and misleading due to the number of myths out there, science is helping every day to make things clearer. If you were previously unsure whether to do cardio before or after weights you now have the research to enhance your results.
Thanks to the ongoing scientific research being performed in the health and fitness industry, many of the old myths and theories which were used for years have now been either confirmed as fact or condemned to ancient myth. This area is the latest to go under the microscope.
Thankfully, several high profile studies have now been carried out and confirmed the answer to this common gym query.
The video today will explain whether you should do cardio before or after weights in the gym.
Contrary to mainstream opinion, you should be performing your cardiovascular workout prior to hitting the weights if you want to get the most out of the gym. This will surprise a few people out there, because one of the most common mistakes is to presume that you'd exhaust the muscles if you did your aerobic activity first.
Up until recently that theory made a lot of sense. However, when scientists carried out tests they found that those who performed aerobic activity prior to lifting weights actually enjoyed superior lean muscle growth as well as superior fat loss!
Even subjects who were performing HIIT got the same overall results.
When you workout the body releases 2 enzymes which play a major role in your overall results. They are known as mTOR and AMPK. AMPK is designed to help you adapt to prolonged aerobic activity, so it's released as you do run on a treadmill or cycle.
The second enzyme, mTOR, is the key which turns on the muscle building process after a resistance training session. The bad news is that AMPK kills off mTOR, meaning if you stay in the gym after a training session and perform prolonged cardiovascular exercise you are significantly blunting your own muscle building process. Granted you can still achieve results, but they would be significantly superior if you did things the opposite way around.
When the body increases it's release of mTOR enzyme it's signalling the beginning of the so-called 'golden window' for nutrition. This is the often fabled period of time where your body will make the most of any nutrients you provide it with. Release is increased for up to six hours.
If you are one of the many people who like to perform two separate sessions in order to keep resistance training and aerobic workouts away from each other, that last piece of information will stand out as particularly groundbreaking. By separating your sessions with a six hour period you'll allow yourself to get the absolute full benefits from mTOR release before you blast fat with your HIIT session or aerobic workout.
While discovering how to build muscle can often be confusing and misleading due to the number of myths out there, science is helping every day to make things clearer. If you were previously unsure whether to do cardio before or after weights you now have the research to enhance your results.
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More Info: Learn how to build muscle with simple tips from the UK's most watched fitness instructor Russ Howe PTI. See how to do cardio before or after weights to increase performance with this free video guide.
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