When to Do Cardio for Fat Loss: Before or After a Workout?

 When it comes to the question of "When it is best to do cardio for fat loss: before or after a workout?", there is often some debate among fitness enthusiasts. As a seasoned bodybuilder, I've had my fair share of trial and error, and I'm here to shed some light on this topic.

Cardio training (derived from the Greek word "kardia" meaning heart), originally aimed at strengthening the heart and preventing its disease through moderate-intensity exercise, as well has gained popularity for its effectiveness in fat loss.

When it comes to fat burning, the term "aerobics" or "aerobic training" is more suitable, because the word "aerobic" is derived from the Greek word "aēr" which means "air" or "oxygen," and the word "bios" which means "life." The term "aerobic" is used to describe processes or activities that require or occur in the presence of oxygen.

In the context of exercise, aerobic activities refer to those that typically involve sustained physical effort of moderate intensity and utilize oxygen to meet the body's energy demands. 

The process of burning fat in the human body primarily takes place in the presence of oxygen and is known as aerobic metabolism or oxidative metabolism.

During aerobic exercise or activities, such as jogging or cycling, where the oxygen supply is sufficient, the body utilizes oxygen to break down stored fat molecules and convert them into energy through a series of chemical reactions.

This process, known as beta-oxidation, occurs within the mitochondria of cells and is an efficient way to generate energy from fat stores.

Although nowadays the term "cardio" is commonly used to refer to both heart training and fat burning.

It is best to do cardio training for greater fat loss after a workout and I recommend you to do so. Let me explain why this approach tends to yield better results.

1. Muscle Glycogen Depletion:
   After an intense workout, your muscle glycogen levels are significantly reduced. Muscle glycogen serves as the primary fuel source during exercise. When these glycogen stores are depleted, your body turns to stored fat for energy. By doing cardio after a workout, you capitalize on this fat-burning advantage. It's like a double whammy for fat loss—first, you deplete your muscle glycogen during your workout, and then you tap into your fat stores during cardio.
   
   For individuals aiming to lose fat, it is recommended to do cardio after workouts for as long as possible to maximize energy expenditure. I would suggest a minimum duration of 40-60 minutes for cardio sessions.
   
   
2. Hormonal Response:
   Weightlifting and resistance training put your body under physical stress, triggering the production of hormones such as adrenaline, glucagon, cortisol, growth hormone, and testosterone. These hormones not only help your body adapt to the physical stress of weightlifting but also play a crucial role in activating the process of energy production from stored fat. By performing cardio after workouts, you can take advantage of the heightened hormone levels to further support fat burning.

Now, it's important to note that the timing of your cardio isn't the only factor to consider. Monitoring your heart rate during aerobic training is crucial for optimizing fat-burning results while preserving your muscle mass.

To determine your target heart rate zone for fat burning, first, you need to determine your maximum heart rate. You subtract your age from 220. Aim to keep your heart rate around 70% of your maximum heart rate during cardio sessions. This ensures that you're working at an intensity that promotes great fat burning without risking muscle protein breakdown.

Example for the age of 40:
220 - 40 = 180 is the maximum heart rate. 180 x 0.7 =  126 is the heart rate for fat loss.

In conclusion, performing cardio after a workout can be a highly effective strategy for fat loss. By taking advantage of depleted muscle glycogen levels, heightened hormone production, and increased energy expenditure, you can maximize your fat-burning potential. Remember to monitor your heart rate and maintain the appropriate intensity during your cardio sessions to achieve the best results. Stay dedicated, and you'll see the transformation you desire.

Happy training!

Here is a video that shows a very unusual way to do cardio, perhaps one of the most effective ones 😂