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Weight loss chat

A space to talk openly about weight loss journeys and challenges. Mumsnet hasn't checked the qualifications of anyone posting here. You may wish to speak to a medical professional before starting any diet.

Original poster

weights/ strength training and cardio on the same day good or bad?

45 replies

Sammy900 · 12/10/2023 21:23

Hellooo

I got chatting to someone the other day about my routine at the gym and was told never to do cardio (I run on the treadmill for about 30 mins non-stop..it kills me) and then weights on the same day and I should alternate cardio one day, weights another or at least run after weights if I must.

My ponderings are this...what about HIIT workouts then with weights? Thats a combo of both also my main aim is to shred some excess weight, slim down and tone up / fat burn - I don't want big muscles at all but definition and tone yes

Just wondering what the consensus is on here

Its all sorts of vast info on the internet

Thanks :D

OP posts:
DustyLee123 · 12/10/2023 21:26

I think you should do what you enjoy and what you can fit into your life.
I do a hiit style class that combines cardio and weights, I love it, and won’t be changing.

lljkk · 12/10/2023 22:08

Sounds made up to me, tbh.

poolviewthanks · 13/10/2023 03:51

It depends on your goals to be honest. No big issue doing both on the same day, although the law of diminishing returns means sometimes less is more.
If you're trying to get better at running then do that first. If your main aim is to build muscle (tone up) then do weights first. Personally I do my weights sessions then hop on a cardio machine for 20 minutes afterwards.

SkiingIsHeaven · 13/10/2023 04:47

Stretches. Then cardio to warm up. Then weights. Then lighter cardio to warm down. Then stretch again. And relax.

Vegetus · 13/10/2023 06:15

Don't do a prolonged period of cardio directly before lifting weights as it will sap your energy a bit and make you weaker.

whateveryouwantmetosay · 13/10/2023 06:23

I do what you do. I do 45 min of strength training/HIIT and then 30 min on the treadmill (walking). It's not too much.

VisaWoes · 13/10/2023 06:57

My PT says avoid it but if you do do it then weights first followed by cardio. I always find if I’ve been lifting heavy to failure I can barely walk out the gym never mind do cardio. However I now do a separate legs day with no cardio after. If I have done upper body then yes I can do cardio after.

shearwater · 13/10/2023 14:48

I do a combination as I always think that it's better to keep your heart rate elevated a bit and I want to be fit as well as strong and toned. Also I think it's good to warm up before doing weights.

I do ten minutes cardio 4 x weight exercises, a further ten minutes then another 4x weights, then a ten minute yoga/callisthenics stretching.

I do that twice a week then do one session that is just cardio so 50 minutes cardio the ten minutes stretching etc.

Works for me. Also, more importantly I enjoy it.

Harrysmummy246 · 13/10/2023 18:42

Don't exercise with the expectation of burning calories, do it for a healthy heart.

And why run on the treadmill if you hate it??

Trampley · 13/10/2023 19:55

I do what I fancy...might be a 5k followed by 30 min weights, or a 15 min weight workout followed by 10k run, or maybe just a 3k walk one day, every day I do something but totally depends on my time, energy and mood!

Original poster
Sammy900 · 13/10/2023 20:54

@Harrysmummy246 Hey I don't hate it I meant It absolutely knackers me also I'm exercising for overall health benefits and part of that for me includes losing weight

OP posts:
Original poster
Sammy900 · 13/10/2023 20:56

@Trampley I'm also doing something everyday..I'm really in the mindset for it and looking forward to my next workouts. I've been mixing it up too

OP posts:
Harrysmummy246 · 13/10/2023 20:56

OK, losing weight comes from calorie deficit, i.e. what you're eating not from cardio. Cardio is for heart health especially.
But if you're doing something that means you're knackered before you start lifting, then perhaps it's not the right combination.

Original poster
Sammy900 · 13/10/2023 21:03

@Harrysmummy246 Thanks I know about Calorie deficits etc, I'm also strictly healthy eating (thats part and parcel of the same thing - but another story) I'm just wondering if I'm getting my work out combos all wrong and what others general advice on that is...I mentioned about muscles because my point was that I'm not interested in working on muscle bulk, rather to slim down and be toned

so yeah maybe intense knackering cardio first is not the best routine for what I'm after - some good tips already on how to optimise a cardio/ weight routine...I'll try just running for 15 mins first and then weights then 15 mins after

OP posts:
Trampley · 13/10/2023 21:38

Sammy900 · 13/10/2023 20:56

@Trampley I'm also doing something everyday..I'm really in the mindset for it and looking forward to my next workouts. I've been mixing it up too

Honestly I think that's the best attitude - mix it up, make sure you're enjoying what you're doing, rather than worrying about all the 'shoulds'.

I've spent years exercising etc, had many personal trainers, done a lot of research, tried a lot of exercise fads, and the only conclusion I came to was that everyone had a different opinion!

So sod it, do whatever works for you!

I started to see real results once I just listened to my body rather than giving myself a set programme, if that makes sense.

ReturnOfTheRainMac · 13/10/2023 21:45

Do first, whatever you want the most power to do. Because if you do it well, the next session will be a bit shitty.

Some people warm up with a bit of cardio and some go to the gym twice in a day. Do what you feel benefits you.

Teacherteachernotapreacher · 13/10/2023 21:48

Unless you’re trying to achieve something - like a certain time in a race or similar - then just do what you can cope with
i go to a strength based gym session every morning and then run 3/4 times a week in the evening. Works fine for me tho I’ll never be a sprinter 😂

Harrysmummy246 · 13/10/2023 22:14

Sammy900 · 13/10/2023 21:03

@Harrysmummy246 Thanks I know about Calorie deficits etc, I'm also strictly healthy eating (thats part and parcel of the same thing - but another story) I'm just wondering if I'm getting my work out combos all wrong and what others general advice on that is...I mentioned about muscles because my point was that I'm not interested in working on muscle bulk, rather to slim down and be toned

so yeah maybe intense knackering cardio first is not the best routine for what I'm after - some good tips already on how to optimise a cardio/ weight routine...I'll try just running for 15 mins first and then weights then 15 mins after

Toned is building muscle. Which comes from eating enough protein and lifting weights. You are not going to get bulky any time soon.

Original poster
Sammy900 · 13/10/2023 22:34

theres so much mixed advice isn’t there out there - everything seems to suggest aerobic cardio to help to get moving with a goal to be fitter and lose weight and then weights to tone and shape

one thing is I’m really enjoying it just don’t want to sacrifice one for the other and optimise my work outs

maybe I’ll try a few things and mix it up in intervals and see how I feel

for my goal - lose weight get fit- would people prioritise weights over cardio? What are others routines with the same aim as me?

OP posts:
Original poster
Sammy900 · 13/10/2023 22:35

I meant jeopardise one for another

OP posts:
Bubbles254 · 14/10/2023 05:41

I think cardio after a certain age makes women retain fat (especially belly fat) as it increases cortisol. I just do weights 5 days a week, as much walking as possible and try to get my heart rate up a few times a day by a short sprint every now and then or running up and down my stairs.

ReturnOfTheRainMac · 14/10/2023 06:21

For your goal, prioritise weights BUT if it means you're less likely to go or find it a chore than a pleasure, go back to cardio.

Weights are always best but so is eating salad and I don't want to do that!

shearwater · 14/10/2023 10:22

Depends what level really re increasing cortisol, weight training can increase it too. HIIT training certainly does. And if you are already stressed by work/life, I don't think HIIT is a good idea at all for most people, yet so many busy and stressed people do it to cram in short bursts of what they consider to be effective exercise. They would be much better doing some restorative yoga and a brisk walk.

I could only do yoga & walking for years in my 30s and 40s, any attempt to do weights and cardio just made me ill, because I had been stressed out for such a long time, and it was too stressful for my body to exercise that way Yoga and changing my job healed me. Then I realised my lack of oestrogen was causing issues too in late 40s - now back on oestrogen and I can train pretty much like in my 20s with weights & cardio and I have so much more energy.

PaminaMozart · 14/10/2023 10:36

What works for me: I follow Caroline Girvan's programmes.

  • I do 50-100 jumping jacks as part of my warm-up.
  • On leg days, I do a short Growingannanas tabata session first.
  • On arms/shoulder/chest days I do an abs session after.
  • And I always do a 3-minute plank in between.
  • Plus 5 minutes of stretches to cool down.
lostsoul2121 · 14/10/2023 10:52

My DH is a qualified PT, but he weight trains mostly and is a bodybuilder. When he is cutting weight, he would do 15 cardio, weights and then 15 minutes cardio after. This worked for him but he also takes pre work out too lol