BringDaBlitz94

well i dont know if i should do 30 minutes of jogging before i workout or after? what are your thoughts?

Witchblade

On off days preferably.

Else, after, unless your goal is endurance.

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BringDaBlitz94

umm why cant i do it before lifting? wont i be warming up my body?

Mystik

make u tired and sweaty runnin on treadmil? Seems better to wear yourself out after your workout to me. Or jsut do it on your off days

Scarface30

after the workout, or as witchblade said on off days. if you do 30mins of cardio before you lift that means lifting with that much less energy. you want to use most of your energy output on your priorites at the gym. not saying cardio isn't a priority, but if youre looking to gain, then using most of your energy on cardio doesn't make sense

Plateau_Max

As Scar touched on, it really depends on your goals. I have to do extended cardio on off days because I go for 60 minutes or more and there's no doing any lifting before or after. If I lift before I don't do nearly as well as I want to on my run, and I definitley have no energy to do any good afterwards.

If you are just doing some light jogging (which I don't suggest to anyone 'cause I think light nothing jogs are worthless). Then just do it whichever is more comfortable to your lifting.

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DiGiTaL

light jogging or treadmill walking lol total waste of time.

I always do my cardio a couple hours after working out but on off days when no school I do my cardio first thing in the morning.

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EWI

It really depends on what you're after. If you are a runner or participate in endurance sports/activities, then do cardio first and do it fairly intensely and for well over an hour.. then do weights to further fatigue muscle and to build some strength. If you are training for muscle then definately no question do weights first.

Now for a little bio-science to back it up. Weight lifting is anerobic exercise with some cardio benefits. Heavy intense training will also raise metabolism for several hours - as much as 48 so there definately is some fat reduction going on as well.

When you exercise with weights you basically tap into explosive immediate energy resources via ATP and glycogen (sugar) stores. If you do cardio first, it will take about 20-30 minutes to deplete this energy pathway before you even tap into fat stores - kind of waste of time... also when you do hit the muscles afterwards you'll no longer have the short burst of glycogen/ATP energy to lift with any real intensity.

Lifting first rapidly depletes the immediate explosive/power energy supplies so you need (must do this first) You lift more and have greater results plus the advantage of being "fresh" in both mind and body.

Then when your immediate energy resources are depleted (lifting more than 45 minutes - 1 hour max) you'll begin taping into long term energy (fat) but this won't give you the explosive short burst energy needed for lifting with any real intensity. At this point enough with the weights already and get on the treadmill.

Doing cardio after weight training means your short high intensity burst energy is exhausted and you'll start out using the fat to power your cardio which is really why anyone does cardio anyways unless they are working for general health/heart related benefits.

Now to complicate things...

When you lift intensely, you must feed the body immediately after your workout. This is commonly referred to the "Anabolic Window" (about 15 - 30 minutes) you should consume a high quality Whey Protein, some high glyc carbs (sugar), Creatine, and Glutimane. This will feed your body for a quick uptake of proper fuel so that your body can immediately go about repairing itself, However this fuel will run out after 2 hours so eating a good balanced meal about 1 1/2 hour after training is a must. If you don't do this then your body will canabolize/harvest it's needs directly from your muscle - essentially eating the very same muscles you are trying to build - this is bad. So eat quick nutrition within 30 minutes of your weight training and long term "real" food nutrition around 1 -2 hours later...

Now how are you going to do that if you jump right in and do cardio after your workout? Well you could drink a Shake with all those componets (a good idea) but when you do cardio your body will also start using this nutrition to fuel your cardio but it does take a while... maybe 30 minutes before your whey shake is really adding very much.

Two suggestions and regardless you must down a whey protein shake with creatine and a fast acting sugar source immediately after your weight training work out. (I have mine prepared in advance and then just add water, shake, and drink.)

First, if you are going to do cardio after your workout limit it to 30 minutes and run like crazy... no need to take it easy at a low pace as common thought to use only fat stores because the quick energy is already gone so you'll be running on fat straight out of the gate - burn as much as you can as fast as you can - rev it up - go nuts.

Second is do cardio on a different day (or very early in the same day during the morning before eating) but eat a good breakfast after, and then do your weight training in the afternoonn or very early evening.Keep in mind If you do cardio seperately, it will take at least 30 minutes before your ATP quick energy is gone so a 1 - 1.5 hour bout is necessary to burn any resonable amount of fat. Personally I go for option 1 which is equal to about 45 - 60 minutes of high intensity weight training and 20 - 30 minutes of all out cardio for a total of 1 - 1.5 hours in the gym... enough already get a life!

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goob

What do you class as light jogging?? 10 minute miles? 8 minute miles?

BringDaBlitz94

well i'm only 14 and dont feel like messing around with whey protien. could i just eat like peanuts or peanut butter? and also when should i take a multi-vitamin? right after i lift or first thing when i wake up?

danny81

how do you do highintensity for 30 min? i can barely do it for 10 min.

is this HIIT? run as fast as possible for 100 yards then jog 100 repeat. I do about 5 is that good for fat burning?

Witchblade

EWI, the fat burning zone is completely theoretical. You'll burn so little fat it's not even worth thinking about it. You lose fat when you're in a caloric deficit and only then.

Blitz, whey protein is completely harmless. It's the same protein you have in the food you're eating right now, milk and eggs (or at least you should be). A lot of studies have been done and none of them list whey protein as dangerous. If you still don't like it, you should eat a different fast absorbing protein and some fast absorbing carbs. I'm not sure on this, but I'd go for white meat (chicken) or eggs.
I'd take the multi-vitamin after your workout and some fruit and veggies in the morning.

danny, you're right. You can't do high intensity running for 30 mins. Then it's not high intensity training anymore. HIIT is high intensity interval training, which simply means you do cardio at a high intensity for a set time and then at a lower intensity for a set time. For example, 20s sprint followed by a 10s jog. Repeat that 8 times and you've got a killer workout.

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BringDaBlitz94

i see...i'l see if my mom will purchase some for me since i'm only 14 and cant drive

BringDaBlitz94

and does whey protien actually help in muscle growth?

danny81

workout i like to put some oats, yogurt, fruit, and whey in a blender and drink right after my W.O
after cardio i just drink a cup of water with some Glutamine in it. i do both on the same day. I do something like this

3:30 eat
4-5(or 5 30)
5(5 30) shake
6 run
6:30 glutamine in water
7 or 7 30 i eat.

Scarface30

my bad...yeah I usually do HIIT only for 10-12 minutes, then the rest just at a constant pace, gradually cooling down. 30mins of HIIT would be nuts

fufu

Sure, as long as you are eating enough cals to begin with. However, there is nothing really "special" about whey protein pertaining to muscle growth, save for post workout, but this is because it digests quickly so you get the nutrients quickly to the muscle tissue. Besides that it is just a convenient way to get in some protein and cals in to meet your macro totals.

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Witchblade

And it contains all necessary amino acids, including BCAAs, which are hard to get if you're just eating real food.

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CowPimp

Since your goal is muscle growth, as evidenced by various other posts, I would do the cardio after you workout. Endurance activities can decrease strength levels for hours after you finish, so that would be shooting yourself in the foot. If your focus was improving endurance/conditioning, then I would suggest otherwise.

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EWI

Ditto Cowpimp

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Plateau_Max

10 minutes or more for a mile is definitely light jogging. Running should be 8:30 miles or less if you're fit. It's going to vary based on your abilities. If I'm only running for 30 minutes I can do 6-7 minute miles the whole time. But someone less apt to running would get just as tired doing 9 minute miles... see what I'm saying? I don't like jogging because to me it's lax and you're not pushing yourself therefor a waste of time.

You train to get your abilities up. HIIT is something like that yes, really you should do it based on time not distance. When I do IT for running lets say... it's 30 seconds all out sprint, 30 seconds walking, 45 seconds sprint, 45 seconds walking, 60 second sprint, 60 seconds walking - repeat. I do this with the bicycle, treadmill, elliptical, and running track.

Here what my HIIT day would be -
-10 minutes IT treadmill or track
-rest 5 minutes
-10 minutes IT elliptical
-rest 5 minutes
-10 minutes IT bicycle
-GO HOME

Remember if you don't build up your glycogen stores before hand, you don't have a prayer. This IT stuff when done right is no joke.



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MrSlave

When I played college basketball we during the preseason we would lift then go out to the track or sandpit for cardio, and then go into the gym for more drills. Just curious as to if and what this type of training is called. All I know is that it worked. We were all stronger, bigger, and had more endurance then ever before.

Blooming Lotus

Exactly. nicely simplified.
Because you're only 14 though, aand male aand trying to add muscle growth,.. this has gotto one of those I should probably lol about, but if you were my kid or bother, I think i'd be a little concerned that you ate properly and efficiently ( for all your work) after your workout. Does anyone want to recommend him something?

Don't overlook taurine based drinks between or during those neither for the extra gluco / potassium boost.. ( potassium to keep your heart regular so you can tOtally max out a powerful cardio intensity..)
I don't know if you have it where you are but generally If I'm doing an extended sesh, I go for 'Boost' brand "energy " tabs. they're kind of like berrocca .. an effevescent vit c / b mineral tab except that a. the fizz of it negates the acsorbic acid of the vit c and only really leaves you with a solid sugar boost and the vit be won't be any good until you eat later.. the difference with these to berroca is that they also contain guarrana for a quick caffine type hit .. I usually do 1 in a small shot amount of water and then make a long one to sip as I go.
on your multivitamin, I recommend you do it first thing as you rise and with orange juice. With your milk ( if you do one in the morning), it'll help feed your muscle growth by increasing your oxygen supply via the iron / vit c combo and if you do a carb in the morning like a cereal or egg on toast or something it'll increase your muscular strength and bone development from the milk and juice combo.

What miight you eat after a workout where you did a cardio followup to your weights?

Blooming tianshi Lotus.