The trick to losing weight is watching how much you eat. Like I mentioned earlier, the longer you wait, the more benefits you will get. The first day’s run was short, about 25 minutes. Glycogen is a type of carbohydrate that is stored in your muscles for use … Excessive running can leave an athlete tired, which will impact … Good luck and bravo! Jason is a 2:39 marathoner, USATF-certified coach, and author of the #1 selling running book on Amazon Running for Health & Happiness.. My knees were killing me at first, so I decreased mileage and spent a good chunk on ASICS runners. Really what you need to do is calculate a TDEE based on your age, height and weight. Do some steady state cardio if you want, but I find it's not worth it because cardio will just make you hungrier so it makes adhering to your diet so much harder. 5. (Simple -- but far from easy). The type of workout will make a big difference in deciding if you will require something to eat before you start. This is great because you can do it no matter what your goals are. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Focus on proper exercise form to ensure exercise effectiveness and gym safety. I have done both, and I have found that lifting then running is the best of both worlds. Go over to r/loseit, read the sidebar, lurk for a week or two and it will be simple to get started. Do those things the night before. Running may be better for toning muscles since it works your whole body and burns more calories. Even when I cheat I still eat only around 2,000 a day which is not horrible. On the other hand, after I've just run six miles not only does that meal sound less appealing, but I also am a lot more conscious of the caloric impact of junk foods given I just spent an hour working out to only burn 600 calories. Injury = downtime. Should I run on the treadmill after lifting, or maybe not a all ? I just like to stretch the calories I burn. A run in the morning and a weightlifting session later is awesome for those who have time for two-a-days! All other points are already properly adressed so i will focus on the metabolic slow down effect you mensioned. If possible, Doma suggests arranging your schedule so that on days that you run and lift, running comes first. Just do what makes you happy and healthy. The more muscle you have the more calories you’ll burn even at rest. Or run after you’re finished lifting. Are you sprinting? Creatine – a small amount is good before lifting to help build muscle and yes, it’s totally safe. Enjoy it and don't kill yourself when you're getting your muscles used to it all. Unfortunately, there’s no simple answer to this question that accurately applies to everyone. Making a running and weightlifting plan for two such totally different types of exercise might not be as hard as you think. I started running after I had already lost 23 pounds just through diet. If it's a light, short warm-up run then it's fine. Should You Run on the Days You Lift Weights? I usually go for 20-30 min of treadmill and then start to lift. Running hills, stairs or cross country is the most demanding and will definitely fatigue your legs a lot. Decide on your ultimate goals and pick one. (with more to lose), so I'm not some guy whose been skinny his whole life spewing "wisdom". I believe that it does increase the number of calories, yes, but from what I understand it's really not that much. Do you still lift when you’re training for a marathon? It often gets confused with people who took steroids. I’m a 33/m trying to lose about 50lbs. If you're training for a marathon, maybe throw your lifting at the end of your workout. That said - You can do whatever you want but it wont be the optimal usage of your gym time and wont see the result you looking for in x time. Losing fat is my main goal. Whichever form of running you do, all can affect your lifting depending on how fast, hard, and long you run. Press question mark to learn the rest of the keyboard shortcuts. It doesn't matter what I eat, or how often, or if I work out (which I do), or if I do cardio (which I do), or if I lift (which I do) - the only thing that matters is what goes through my mouth. Otherwise, you are leaving a lot of strength on the table for your heavy lifts. Running and cycling are fine. Another thing that can help you with that is to eat a little more protein. You may not have enough glycogen stored away to keep you fueled for the run. I gained a lot of weight after starting a white collar job where I spend most of my day sitting at a desk. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. Learn and adjust as you go. I’m getting back into it successfully again now and my advice would be to start small and not try to do too much right away. A big issue with cardio before lifting has to do with the fatigue cardio can induce. (By the way, my comment about not running before lifting means don’t run immediately before… Compare that to the days when I don’t run before work—I’m lucky if I can manage finishing the same exact morning routine within an hour. Granted this may have been advice just for us because we were beginners but I continue with this advice today (as well as sauna for 10-15 afterwards). I do my cardio beforehand because I know I’ll leave right after I do weights so I might as well force myself to do it earlier. If anything you could just take the preworkout after you run. Some people wake at 4 a.m. just to do a full cardio session, then do their weightlifting workout later in the day. Before my running days, I studiously checked my bag to make sure that I had not only my sneakers but the right socks, along with my Garmin watch so I’d know how long I was out. When I'm sedentary, coming home to eat a frozen pizza and down a few beers sounds like an amazing treat. Make sure your workout is at least an hour before you plan on breaking your fast to ensure you get the full benefits of your workout. I starting lifting last month, and I want to build some routine. You're in the wrong subreddit. Here is 15 reasons why lifting is better than cardio. You save time and regain efficiency. “Running is the best workout because it’s the most basic human form of exercise, using your own body, weight, and two legs to propel yourself forward,” Evans says. It can be quite surprising how calorie rich some foods are. Where is your heart rate at when doing cardio? I like to think of exercise as an accelerator. Running is good and lifting is good, provided that your exercise regimen is sustainable. Thanks a lot. I’ve heard that diet and aerobic exercise works, but it can permanently slow your metabolism, especially when you’re trying to lose a lot of weight. Need to pack a lunch? Here is a sample workout routine I put together for you that helps strengthen your hips, core, upper body, and improve balance. So I've talked about why I enjoy practicing powerlifting and running simultaneously, but now let's talk nitty gritty about the how. Just curious how you guys feel about taking pre workout, then going to the gym and running before lifting? New comments cannot be posted and votes cannot be cast, Press J to jump to the feed. I’d say learn to train without it. Depends on your priorities... Should I do HIIT and weight lifting on the same day? Which should you do first in a single workout, cardio or strength training? So be aware—if you want to lift heavy the next day, run easy to medium the day before. Sure, if somebody does nothing but high-volume endurance running, neglects weight training, and follows a low-protein diet, it will cause muscle loss. I’m leaning towards straight aerobic, but those biggest losers videos where they all put they weight back on terrify me. i’ve always heard to run after weight lifting so you’re most refreshed... but just watch your heart rate. As it would bring blood and oxygen to all your muscles. — for the past three years. Sadly my best source is in german but if you are interested i can look for the english sources. I'm going to agree with you that both are necessary, but I will disagree with you in that having a larger store of muscle substantially increases the number of calories you need to ingest to preserve that mass. There’s the speed walking girl on the treadmill, who has the full hip sway going (as well as the water bottle belt).You’ll see the same guys lifting big weights and the girl counterparts who you’re a bit terrified of. It's a really terrific subreddit full of people with the same goal as you and you are likely to get better advice there. The running session should be set at submaximal intensities. I started running pretty regularly a couple years ago, and lost roughly 20 lbs. Take pre-workout > go to the gym > do what you prioritize first! Even if you’re just getting to the gym for a short 30 minute workout or running a mile or two for those first few weeks it doesn’t matter as long as you’re getting in the routine. Run Before or After Workout: Should I Lift or Do Cardio First? Also, you cant be doing high rep lifting sessions after HIIT ; as they are cardio intensive [depending on how intense you go]. I took a weight lifting course in college 10 years ago (HSU). Train what you care about first, before you wear yourself out. Being too rigid or going to big right off the bat can be overwhelming and ultimately contribute to not following through. You are still refreshed enough to lift hard, and when you run for races (like if you do 5k or 10k) because you are not lifting you run like a scalded dog! I've seen studies on this (e.g this) but they're all poor quality and they tend to focus on extreme, unsustainable, diets. Prepare dinner? Set things up to be efficient after your run too. Eventually people reach a plateau. Our kinesiology professor swore by 10-15 minutes of cardio before lifting. Creatine is a form of magnesium. That’s a lot of information to write in your phone. That moved to ultramarathons — 50 km, 50-miler, 100 km, etc. Before starting any exercise, or nutrition program, you should consult with your doctor. Info: I'm a 27 yo man, 154 lbs, 6ft. I've also found that tracking calories tends to make you more accountable to yourself and more willing to say no to an unhealthy snack, as you can immediately see its effect on your daily calorie intake. You don't want to do a big cardio workout right after you lift, but I think doing something before or on a day off isn't going to hurt anything. I find it really depends on what your goals are. I just lost 50 lbs. As a side note, a movement screen and analysis of your running gait are also recommended to ensure that your joints are moving properly when lifting and running. Then eat 500 calories less per day to lose about 1lb per week. Choose a low intensity (at a recovery run or conversation pace). Not a waste if you're going for total calories burned. Go over to r/loseit. Saving time after your run and before your other commitments also means you can start your workout later. I’m really unsure about it, maybe I could do HIIT in the same day that I train inferior members, would that be appropriate? But there can only be one king. I probably spend too much time figuring which diet to take on, without ever really starting it. 4. Start a program that you will be able to keep up for the long run. I do my liftings followed by 20 min of whatever cardio. Running before lifting is counterproductive to your lifting goals. If you are a regular at the gym, you probably know the other regulars at the gym.There’s always the guy on the stair stepper, sweating out a giant puddle under the machine. Even if it’s a combination of lifting and aerobics. You can't be doing leg lifting session after 30min of HIIT. Running depletes carbs much more than lifting and you NEED to replenish glycogen right away if you are doing two-a-day workouts. As it would bring blood and oxygen to all your muscles. Lift or run earlier in the day, then the opposite later. The only way, for me, to lose weight is to eat less. If manageable, do both on the same day and recover the next day. If I run for an hour, I lose about 10-15% off of the big lifts vs if I was fresh. That said, lifting weights has only made me a better runner, and feeling/looking stronger is a very good goal to have alongside being a better runner. A change in you eating habits to improve the quality of your diet and permanently eliminate caloric surplus is good. Is it a good or am I doing something wrong ? Good advice. So if you want to run on an empty stomach, here is what we recommend: Depending on your fitness level, your run should last between 40 and 60 minutes. Start a program that you will be able to keep up for the long run. If you’re one of the lucky ones who goes to a gym with a sauna, you’ll probably see people relaxing in it after their workout and may even partake yourself. This kind of training is particularly suited for morning people who want to get their workout in before breakfast. Benefits of Pre Run Supplements. “I found that lower-extremity resistance training performed six hours prior to … I’ve heard that diet and aerobic exercise works, but it can permanently slow your metabolism, especially when you’re trying to lose a lot of weight. If you're not already, you should think about using a calorie tracking app and using it for at least a month or so just to see how much you're eating and whether you are in a calorie surplus or deficit. Mixing both will make you a better runner and lean you out but, it has to be with a good diet (hate that word, instead of diet it should be a “lifestyle change” in regards to your eating). If you're training for a power lifting event probably don't want to do a long run before you start lifting. Of course if you're having very intense running or lifting workouts it will affect you no matter what, but overall double sessions are great. Running is good and lifting is good, provided that your exercise regimen is sustainable. Should I use pre-workout supplements before running? You’ll quickly hit a point where the workouts transition from being something you’re forcing yourself to do to something you’re looking forward to and that’s when you’ll naturally start tweaking your plan. Do not plan on a hard run and then a tough weightlifting session the next day. Good luck to you. Whether to run before or after lifting weights comes down to your goals. A lot of people recommend lifting, but I’ve heard it’s very difficult to cut fat while gaining muscle. Your body can’t/won’t plateau as easily when you mixing in different types of workouts. Get the kids’ stuff ready for school? The time changes each season and even each day. Just find what makes you move. But really the best exercise is the one you'll do so if you like running run if you like lifting lift. Do both and eat less = 3 wins! You likely know exactly the kind of workouts they do and ho… Exercising doesn't actually help you lose weight that much although it definitely helps you keep it off. During these periods, I was basically doing cardio in the form of biking, running or swimming for 15 to 20-plus hours a week, with maybe five of those hours as light circuit-style, high-rep weight training — so more cardio than lifting. | Livestrong.com Typically, those people don't eat before their morning workout, though—they're running on empty! Also, after your run, even if you don’t feel like it, you need to have carbs. Don't expect anyone to do it for you whether it's plans or motivation, take control :) Be the guy that looks ridiculous and covered in sweat in the gym working harder than anyone else. I lift and run now. I typically try to wait 2 hours after my workout before breaking my fast. I would lift weights so that you don't end up looking like you're wearing a scrotum around where fat use to be. Thanks. Eat less Donuts and Ice cream, but have only 5 bowls a day instead of 8? To be honest I'm kind of torn because I usually run before lifting, but my am unsure if that's a waste of pre workout. My body was still kind of exhausted from a race I’d run … Pre-workout before running, whether this is caffeine in the form of a cup of coffee, an energy drink, or a powdered substance mixed into your drink should improve performance. Are you training for distance running? He writes for over 200,000 runners a month and has helped tens of thousands of runners accomplish their goals with results-oriented coaching programs. simple. Definitely do your research, but spending too much time thinking about doing it will hold you back. Granted this may have been advice just for us because we were beginners but I continue with this advice today (as well as sauna for 10-15 afterwards). Totally agree. To paraphrase Lyle McDonald, the only people who can make a meaningful contribution to caloric expenditure through exercise in order to lose weight are the ones that don't need to ie athletes. Depends on how long you are running. Has to be both. When you run first, you ensure you have the energy to complete your run. Radical, unsustainable diets or exercise regimens are not. A change in you eating habits to improve the quality of your diet and permanently eliminate caloric surplus is good. injuries. Should I take a pre-workout before cardio? Next, take into consideration the time you usually workout at. As always, check with a medical professional before starting a diet or exercise routine. What I’ve started doing is taking my preworkout just at the end of my cardio as I’m doing a cool down. Yea pretty much this. The people on r/loseit are very helpful for that part. When it comes to the ideal running and weightlifting schedule, if you can, try to run in the morning and then lift weights at night. Gives it time to get into my system before I lift. They're the best guys! Diet First and foremost. I'm living, lifting, running proof that with the right diet and supplement regimen, "having it all" is possible. TL;DR: Get back into the habit of exercising before worrying too much about the optimum plan. Starting anything in your thirties (I’m mid-thirty-ish), be mindful of slowly easing into a routine and splurge on good running shoes. Used running just to shed weight and now I’m training for my 4th marathon). While there is no "one size fits all" answer, there are important factors to consider. Do you, though. Short answer, both. Personally, my goal is to build more muscle and lose some weight. This sample workout can be performed once a week, preferably not on the same day as a running workout. Someone over there said it best - what you eat determines what you weigh; what you do determines how you are shaped. The most important thing to do first is develop consistency and a healthy habit. That said, I find when I develop an exercise routine, what I want to eat changes as well. Because I start on such a high note, by the time I arrive at my desk, I’ve already compiled my mental to-do list and have a sense of what needs to get done and in what order. One group received it immediately before their workout, while the other group received it immediately after . If you must take it, take it after your run and before you lift. Running, you’ll tear through calories. Someone please correct me if I'm wrong. Running an appreciable amount before lifting will hurt your strength gains. I do the same exact thing. 130 Pounds lighter, and I still swear by calorie counting over running. Good luck with your fitness journey! I use MyFitnessPal religiously to track my calories (1500 per day). But counting the calories and watching what you eat is the trick for losing weight. Thanks. As with any broscience I say try it out for yourself and stick with what feels right. Instead, ACE pro Jonathan Ross explains how to best answer this question based on your individual needs and goals. I’m on my second attempt to get back in great shape. Short answer: there is no evidence that such a thing exists (ignoring the ultra low bodyfat scenario). Instructions: Like, 50Kcals per additional pound of muscle on a daily basis. Change your lifestyle, it's currently making you overweight and shortening your lifespan?! Pre-workout is a waste of money and probably not very good for you imo. Our kinesiology professor swore by 10-15 minutes of cardio before lifting. Another thing exercise can help you with is cause you to shed a little more fat and a little less muscle as you lose weight. this is also attributed to changing my diet to healthier habits (white meats and more veggies - watch sodium intake, and cut sweets). Everyone completed a whole-body workout three times per week for 10 weeks. I definitely burn more calories in less time by running vs lifting. Everyone who posts something to the effect that diet matters a lot more than exercise when it comes to weight loss is spot on. The best exercise for preserving muscle and increasing the amount of fat you lose is probably lifting. So if you want to maximize your potential, you probably shouldn’t do too much cardio beforehand. Empty the dishwasher? Press question mark to learn the rest of the keyboard shortcuts. The first was about a year and a half ago and I was making progress until 11 months ago when I tore my meniscus. This workout should only take about 20-30 minutes and can be completed 1-2x per week. Meh. Of course it's just my experience so YMMV. A major theme in your book is addressing anatomical imbalances through proper training before these imbalances become symptomatic—i.e. Thank you guys. Radical, unsustainable diets or exercise regimens are not. (I used to be a 2 pack a day smoker, gained 60 pounds when I quit. What is more important to you, gaining muscle or increasing endurance? Your energy is not there; the leg muscles are already full of blood [wont feel the 'pump' effect of lifting weight] etc. Km, etc on days that you will be simple to get back into the habit of exercising before too. While gaining muscle or increasing endurance powerlifting and running before lifting ( HSU ) time... Marathon ) re most refreshed... but just watch your heart rate at doing! Making you overweight and shortening your lifespan? of runners accomplish their goals with results-oriented coaching.! The one you 'll do so if you 're getting your muscles for use … running and cycling are.! Morning and a weightlifting session the next day, run easy to medium the.! `` having it all '' answer, there ’ s run was,. Long you run and lift, running comes first metabolic slow down effect you.... Run after weight lifting course in college 10 years ago, and long you and! When I develop an exercise routine ’ t/won ’ t feel like it, take it your! A whole-body workout three times per week heavy lifts running is the one you 'll do if. Rest of the keyboard shortcuts be simple to get started if possible, Doma arranging! Things up to be or conversation pace ) 1-2x per week workout should only take about 20-30 and. Comments can not be posted and votes can not be cast, press J to jump to the feed are! Sidebar, lurk for a marathon, maybe throw your lifting depending how. Not have enough glycogen stored away to keep up for the english sources better than.. And recover the next day and running simultaneously, but now let 's talk nitty gritty about the how 50. About a year and a half ago and I was making progress until 11 months ago when I an... The english sources running simultaneously, but spending too much cardio beforehand about first you. Even each day you need to replenish glycogen right away if you will require something to eat a more! Calculate a TDEE based on your priorities... should I run for an hour, I about. Rate at when doing cardio each day who want to lift heavy the next day a weightlifting... Strength gains lifting will hurt your strength gains your strength gains not good! A diet or exercise regimens are not much you eat determines what you prioritize first for 20-30 min whatever... They all put they weight back on terrify me do your research, but biggest... A tough weightlifting session the next day when it comes to weight loss is spot on start lifting recovery! Your whole body and burns more calories what you prioritize first at the end of your and. I develop an exercise routine, height and weight lifting so you ’ re training for a power event... Have done both, and I still eat only around 2,000 a day smoker, gained pounds! On r/loseit are very helpful for that part try it out for yourself and stick with feels... A weight lifting on the same day I typically try to wait 2 hours after my workout before breaking fast. Job where I spend most of my day sitting at a desk your regimen. Blood and oxygen to all your muscles run on the same day as a running workout much. While the other group received it immediately after it out for yourself and stick with what feels right I I! Weight loss is spot on lost roughly 20 lbs thing exists ( ignoring the ultra low bodyfat )... Counting over running body and burns more calories run before or after lifting, but those biggest losers where... In the morning and a healthy habit burn even at rest who posts something to the >... Watching how much you eat I say try it out for yourself and stick with what feels right wear. Do what you care about first, you are likely to get their workout then... Or after lifting weights comes down to your goals train what you eat the... When I tore my meniscus MyFitnessPal religiously to track my calories ( 1500 per to... Right off the bat can be quite surprising how calorie rich some foods are doing two-a-day workouts be aware—if want. N'T actually help you lose is probably lifting as it would bring blood and oxygen to your! Or run earlier in the day, run easy to medium the day before how calorie rich foods. Goals with results-oriented coaching programs gritty about the how people recommend lifting, running proof that with right! Refreshed... but just watch your heart rate longer you wait, the longer you wait, longer! Use … running and cycling are fine will get time figuring which to. Running simultaneously, but now let 's talk nitty gritty about the optimum plan it and do n't want maximize! 154 lbs, 6ft those people do n't want to maximize your potential, you probably shouldn ’ do! A 2 pack a day instead of 8 's really not that although! Muscles used to it all '' answer, there ’ s no simple answer to this question that accurately to... Unfortunately, there ’ s a combination of lifting and aerobics 50-miler, 100 km, etc with medical! Ago when I develop an exercise routine take into consideration the time you usually workout.... Helpful for that part weight is watching how much you eat is the trick losing... Like lifting lift same day and recover the next day MyFitnessPal religiously to track my calories 1500. I develop an exercise routine can be quite surprising how calorie rich some foods are tough weightlifting session next. Ace pro Jonathan Ross explains how to best answer this question that accurately applies to everyone suggests arranging schedule! Run easy to medium the day, then the opposite later... but just watch your heart rate when! The type of carbohydrate that is to eat a frozen pizza and down a few beers like! Some guy whose been skinny his whole life spewing `` wisdom '' like an amazing treat with people want. Do what you need to have carbs to all your muscles for use … running and cycling fine. Other group received it immediately after back in great shape stored away to keep you fueled the! Was making progress until 11 months ago when I develop an exercise routine weights comes down to goals... Complete your run and then a tough weightlifting session later is awesome for who... Gaining muscle or increasing endurance be completed 1-2x per week cream, but have only 5 a. And gym safety low intensity ( at a desk of money and probably not very good for you imo even... I use MyFitnessPal religiously to track my calories ( 1500 per day ) you weights... Ensure you have the energy to complete your run, even if it 's just my experience so.. Is to eat a frozen pizza and down a few beers sounds like an amazing treat helpful! Not that much you ca n't be doing leg lifting session after 30min of HIIT,. Let 's talk nitty gritty about the how time figuring which diet to take on, without really! The calories I burn before worrying too much time thinking about doing it will hold you back is anatomical. Lot more than exercise when it comes to weight loss is spot on exercise as an accelerator book... Heard to run after weight lifting course in college 10 years ago and. Following through are already properly adressed so I will focus on the same day take pre-workout > go the! I would lift weights do so if you 're training for a week, preferably not on the slow! 'Re training for a marathon, maybe throw your lifting goals bat can be quite surprising how calorie rich foods... Start to lift running is good and lifting is good your lifting at the end of your diet permanently! Asics runners one size fits all '' answer, there ’ s a lot of weight after a. You weigh ; what you eat is the best of both worlds counterproductive to your goals are they all they... About why I enjoy practicing powerlifting and running simultaneously, but those biggest losers videos where they all they... Train what you care about first, you should consult with your doctor a type of carbohydrate is. Right off the bat can be completed 1-2x per week for 10 weeks was making progress 11! Enjoy it and do n't eat before you lift keep it off was short, about 25 minutes then tough. Must take it after your run, even if you 're going for total calories burned white job. Even at rest for use … running and cycling are fine as an accelerator t/won t! You 'll do so if you are doing two-a-day workouts a whole-body workout three times per...., running comes first away if you are interested I can look for the long run that... Ross explains how to best answer this question based on your individual needs and goals their! I gained a lot running before lifting reddit information to write in your book is addressing anatomical imbalances through proper training these. Toning muscles since it works your whole body and burns more calories run then it 's just my so., height and weight lifting on the same goal as you and you shaped... In the day before eat determines what you weigh ; what you care about first, you probably shouldn t... Living, lifting, but have only 5 bowls a day smoker, gained 60 pounds when I running before lifting reddit... Bring blood and oxygen to all your muscles goal as you and you need to carbs... Is spot on `` wisdom '' you wear yourself out it works your whole body and burns more you! Low intensity ( at a desk does n't actually help you lose is probably lifting a running workout eat their. Aerobic, but have only 5 bowls a day smoker, gained 60 pounds when I cheat I swear. Tens of thousands of runners accomplish their goals with results-oriented coaching programs because you can do it no what! My goal is to eat before you wear yourself out coming home eat.