A less productive weight-training session can impact EPOC. Morning cardio will also help set the pace for your eating for the day by keeping your metabolism in check. Three days a week I was lifting heavy weights, two days a week I was doing arms/back/abs and 30 minutes of cardio, and 1 days a week I would do 20 minutes of hiit. Then I started learning more about strength training and fell in love and haven’t looked back. Soon I started adding in 30grams of fiber for health and additional weight loss reasons. Heavy training alone can cause arterial stiffness and the cardio after weights reduces that effect….Btw, your site is awesome! On a cutting diet: I did HIT (45min) every day for 3 months, and lost some muscle, fat loss stopped after about 6 weeks, and legs felt like they were about to fall off by the end (dropped legs weight training after … Also, read a study about how doing 20-30 min after weights improves blood vessel elasticity. A lot of people think that if you starve yourself and do two or three hours of cardio each day, the fat is just going to melt off. I say it depends what you do the rest of the time, the type of cardio, your diet and your body. Less calorie incineration for you! Feeling Tired the Day After a Workout. Study of Doing Cardio after Leg Day No matter how hard your DOMS hit you, lying in bed and skipping workouts will not make it any better— but stationary cycling or slow cardio workout will! Finally, by getting cardio done in the morning, it leaves more time for you to lift weights … A University of Tokyo Study published in Medicine and Science in Sports and Exercise found that doing cardio after weight training burned more fat during the first 15 minutes of the cardio session than doing cardio before lifting. Doing a steady state cardio for 20 minutes have shown to reduce DOMS. It all depends on what your goals are when it comes to body composition. I train full body workouts 2 x week. Don't believe me? Diet, hydration status, type of activity and current fitness level each play a role in how you feel during and after exercise. How about 20 minutes of cardio after weights for heart health? Once you’ve consider the above question, chose to put cardio after lifting, and understand the energy systems needed for both styles of training, then you’ll have two scenarios. Are you happy to be in maintenance mode and exercise with weights and cardio for good health only? Many factors contribute to extreme fatigue and exhaustion the day after your workout. There is this horrible misperception in our society about fat loss. That being said, I still do 3-4 cardio workouts a week – usually a run or two, some kickboxing, some HIIT, or whatever else I’m feeling that week. There are a number of explanations as to why cardio blunts gains. The Great Cardio Myth. Cardio is great of course for fat loss, but also is good for (you guessed it) your cardiovascular system. Eating in a caloric deficit and exercising is what's recommended for weight loss because you'd have to burn 500 calories per day in your workouts for seven days just to lose a … I disagree with those say 20 minutes isn’t enough. Actually, performing too much cardio will put your body in a … Actually 20 minutes just three or four times a week is enough to improve your cardiovascular fitness. I used to be the cardio QUEEN (6 days/week) until I started getting older and flabby.