15 hours ago
Simple workout tweak could ‘significantly' help with fat loss: Study
If you've hit a plateau and aren't losing fat the way you think you should, this one little modification to your workout could make a world of difference.
You might feel like you are doing all the right things and showing up consistently, but the scale or your personal bests are going unchanged.
According to a new study, it could be the order in which you are doing your workouts.
The study published in the Journal of Exercise Science and Fitness looked at how the order of concurrent training affected physical activity levels, body composition, bone density, fitness and muscular strength in obese young men.
It also explored whether physical activity levels during the study influenced reductions in body fat percentage.
'Timing matters more than most people realize,' Terry Tateossian, a personal trainer, nutritionist and founder of the THOR: The House of Rose wellness community for women over 40, told the Toronto Sun.
'When you do strength training first, your body uses stored glycogen — carbs — as its main fuel source, which primes the body to tap into fat stores during the cardio that follows.
'If you flip the order, your energy is already drained going into weights, so you can't lift as heavy or push as hard, which means less muscle stimulation — and muscle is what drives metabolism.'
Over 12 weeks (three times a week for an hour), 45 obese male participants 18 to 30 years old were split into three groups: Those who did cardio before strength training; those who did strength training before cardio; and those who stuck to their usual habits of no exercise.
Researchers found that the two groups where physical activity was involved significantly improved their fitness levels, body composition, bone density and strength. But the group that started their workouts with strength training (a mix of weighted bench press, deadlifts, bicep curls and squats) before cardio (30-minute indoor cycling) showed better outcomes, notably in moderate to vigorous physical activity, fat reduction, muscular endurance and explosive strength.
The weights-first group lost more body fat overall, but they also lost more visceral fat, which settles around major organs and is strongly linked to cardiovascular diseases.
The cardio-first group also improved but to a lesser extent, while the control group saw no significant changes.
'The only time I recommend cardio first is if the goal of that session is to build cardiovascular endurance, like training for a 5K,' Tateossian said.
'But for general body composition, fat loss, and longevity? Weights come first, always.'
While the research was only done with obese young men, Tateossian argued the findings could be even 'more important for women,' especially those in perimenopause and beyond where muscle mass and bone density start declining.
'Strength training first lets women get the most out of their session before fatigue sets in,' she noted.
'The more lean muscle we have, the more efficient our bodies are at burning fat, even at rest. Prioritize the muscle-building work first.
'In your 40s, 50s, 60s and beyond, it's not just burning calories; it's preserving lean mass, supporting your hormones and improving insulin sensitivity.
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Tateossian detailed that it's less about burning calories and more about focusing on recovery, strength and consistency.
'Build muscle. Prioritize protein at every meal, especially breakfast. Walk after meals to help regulate blood sugar. Sleep like it's your job. And take rest days seriously,' she said.
'Fat loss doesn't just happen during the workout, it happens when your body has time to repair and regenerate.'
