While working out on a regular basis is likely to provide you with all manner of empirical highs, it is also the case that endeavouring to maintain a successful training regime will invariably afford you a few lows along the way too. Resilience is the key to dealing with adversity of this kind, and Bo Heamyan shows us how.

It’s a common question: should you do your cardio before or after your weight training? Well, there are a number of well-established pros and cons for both options so, rather unhelpfully, there isn’t a ‘right’ answer to this quandary. That being said, if the ultimate goal of your fitness regime is to lose weight then you may find it more beneficial to bang out your cardio before you start lifting.

There are two reasons for this. The first is that immediately following a cardio session with a strength session (to make one integrated workout) helps to maximise your calorie burn. This is because doing cardio first maximises the calorie expenditure of your whole workout as most cardio sessions burn more calories than weight training routines.

The second reason is that putting cardio first also maximises your post exercise oxygen consumption (EPOC). This is the amount of calories your body continues to burn after your workout and also known as the ‘afterburn’. So, if your target for working out is to get shredded, keep this in mind and make sure you get sweating before you get lifting!

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