Even after dozens of sessions, many follow the treadmill and dumbbells without ever asking themselves if the order is strategic. However, this choice directly influences available energy, muscular progression and silhouette. So, for real weight loss, is it better to do cardio before or after weight training?
To answer, former rugby player and sports coach Vivien Cousinier, owner of the Family Sport Club in Lyon, emphasizes the context: muscle gain, staying in shape or targeted slimming. Dietitians also point out that the order of the session is of no use if the diet does not follow.
Cardio and strength training: the basics for weight loss
At 61 years old, Ilene Block, for example, lost 19 kilos in one year by mainly changing her attitude and integrating more muscle strengthening. She increased her protein intake, as suggested by a study published in the journal: women who had increased their protein intake by 3% lost weight without a strict diet.
Dietitian Mélissa De Guardia goes in the same direction: according to her, diet accounts for 80 to 90% of the results. She recalls that, she explains to Doctissimo. His advice is simple: reduce the portions a little, eat more slowly, avoid systematically refilling your food.
Cardio before or after weight training: what the coach says
Once these foundations are laid, Vivien Cousinier decides: to gain muscle and maintain maximum strength, bodybuilding must always come first. , explains Vivien Cousinier to Here. A long cardio session beforehand already empties the reserves and makes each series more risky.
He prefers to do cardio at the end of the session. , he emphasizes. A jog home, a few minutes of rowing, elliptical bike or stairs for about 10 minutes will help circulate the blood better, eliminate lactate and burn additional fat.
Weight loss: when to keep a little cardio before weight training
When the priority objective remains weight loss, the coach still authorizes a little cardio at the start of the session, at low intensity. This block then serves mainly as a warm-up, not a full running session.
For those who want to increase calorie expenditure, he also suggests a two-stage format: a little cycling at the start of the session, then weight training or cross training, before adding 20 to 30 minutes of rowing at low intensity at the end. According to him, this assembly continues to tire the body and helps to draw more on fat reserves.
Can you do cardio and weight training on the same day to lose weight?
Yes, if the session remains reasonable: weight training first, then moderate cardio for a few minutes, paying attention to your fatigue.
What type of cardio should you choose after weight training for weight loss?
Brisk walking on a treadmill, elliptical bike, rowing machine or gentle jogging are suitable, with an intensity that still allows you to speak without being out of breath.
How to adapt cardio and strength training after 50?
The example of Ilene Block shows that regular muscle strengthening work, a little cardio and a higher protein diet can help, even at 61 years old.
Sources
- Beauty Test
“This fun sport recommended by a sports coach promises weight loss much faster than your cardio sessions”
- Grazia
“I lost 19 kilos in one year at 61 by adopting this simple strategy”
