It’s the most effective way to blast belly fat.
People’s workout routines often vary based on their fitness goals. Those aiming to build muscle usually focus on strength training, while those trying to lose weight often prioritize cardiovascular exercise. Both forms of exercise offer unique health benefits, but recent advice from medical professionals suggests that combining both in a structured routine could be the most effective approach for fat loss.
A recent study published in the Journal of Science and Exercise explored whether the order of combined workouts—strength training followed by cardio, or cardio followed by strength training—impacts their effectiveness. Researchers recruited 45 obese men aged 18 to 30 and divided them into groups. One group started workouts with 30 minutes of resistance training using free weights, then transitioned to 30 minutes of cardio, while the other group reversed the order. A control group maintained their usual lifestyle. Over 12 weeks, all exercising participants showed improvements in body composition, muscle strength, and cardiovascular fitness compared to the control group.
The study found that while both workout sequences were beneficial, those who began with strength training experienced greater reductions in overall and visceral body fat. Additionally, this group showed a larger increase in daily physical activity, with their step count more than doubling compared to the cardio-first group. They also demonstrated superior gains in muscular endurance and explosive strength. Despite limitations such as a small sample size and reliance on self-reported food intake, these findings provide useful insights for people focused on weight loss.
Starting a workout with strength training has other advantages beyond fat loss. Exercising muscles while they are fresh helps maintain proper form, reducing injury risk and increasing the likelihood of completing the full workout. Experts also suggest that splitting cardio and strength workouts on different days might optimize results, although including some cardio as a warm-up is still beneficial.
This research aligns with previous findings, such as a 2023 study in Diabetologia, which showed that participants who focused on strength training lost more weight and better regulated blood sugar than those who did cardio or a mix of both. The explanation lies in muscle growth boosting resting metabolism, so more muscle means burning more calories even at rest. While strength training is key for fat loss, cardio remains important for heart and lung health. A balanced approach, with roughly 70% strength training and 30% cardio, is often recommended to build muscle while improving cardiovascular fitness and overall well-being.
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