Stick to healthy fats and lean protein later in the day. By this, you refer to a study conducted in the early 1990s by Dr. Romijn, who concluded that we use the most fat during exercise when performing moderate intensity (65 percent heart rate max), long-duration (45-60 minutes) cardio.9 This study's conclusions are reflected in the "fat-burning" programs on nearly every cardio machine at the gym. One trainer performed a core experiment to find out if you need to train your abs directly, or if big compound movements are enough. The 16 Best Cardio Machines. Knowing your personal goals can make the decision easier on whether to incorporate your ab and weight exercises before or after your cardio workout. But you can’t complete the six-pack and get that abdominal V-line by using the same exercises as before or just cranking up your cardio. ). If you just want to lose fat, your priority is fat oxidation, so you want to go into steady-state cardio fasted. Doing cardio after weight training burned more fat during the first 15 minutes of that cardio workout versus starting with cardio and then lifting, according to a … Cardio is well-documented to be effective at burning calories. Once your abs get shredded, eat clean to maintain the results. I would also suggest running after working out. If you’re overweight, add another 20-25 minutes of steady state cardio to the mix. But if you want to lose fat and maintain muscle, you should fuel up before. However, research shows that if your goal is fat loss then the best time to do cardio is in a fasted state (before breakfast or at least 4 hours after a meal. Look, if you like doing a quick ab workout after your run and that's what works for you, then keep on keeping on. The most popular bodybuilding message boards! You need a different approach. I would do them before. Load up on protein and avoid carbs after 5 pm. After your glycogen stores have been used from lifting, you will burn more in the fat area. Work Your Abs Before a Run For the Best Results. Apart from the fact that you have more energy, because when I do cardio with my abs already tired, the abs get worked out while I run/bike(by maintaining an erect posture without leaning over), so it adds the cherry on top of my ab workout making my abs look good. Doing cardio before or without fueling with food, otherwise known as fasted cardio, is a hot topic in the fitness and nutrition world. For best results, eat your carbs before and after exercise. You need a different approach. If you lift weights for 30 minutes versus doing any other cardio activity for the same amount of time, cardio … If you are more interested in toning and building muscle, then starting with your ab and weight workout beforehand might be the better choice. Like many health trends, there are fans and skeptics. Then down a protein shake. 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