What Came First?

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When you are working out, believe it or not, order is important. Whether you should eat before or after, what time you should work out, what should be the order of your exercises requires the right order. For example, if you are going to workout and plan on doing cardio and resistance training, you should resistance train first. Studies show that if you resistance train first, you burn more calories throughout the session then if you did it after cardio. Also, I can attest to the fact that you are not as strong in your lifts if you do cardio before your weight training. Next topic, should you eat before or after your workout? The correct answer is technically both. You should not exercise on an empty stomach, there is a chance your blood sugar could drop and you can get dizzy/pass out. You should also eat something after the workout as well. To help your body recover and restore its glycogen stores, it is best to eat within 30 minutes of finishing the workout. Now there are people that say they cannot eat anything before working out and that it causes them to feel sick. In this case you have to do what works best for you. This could be because you have not found the right “pre-workout” meal  yet. It took me a couple months to find what I can eat before my workout in the morning. Another question is should you workout first thing in the morning or at night?  This is also another personal preference being that some people are morning people and others are night owls. Either way you can get used to working out at both times. Nonetheless, working out in the morning is the best time to do so. Whether you believe it or not you have the most amount of energy at that time of day. Plus working out earlier gives you more energy for the the rest of the day and it starts your metabolism going early on. Now when it comes to the order in which you perform each exercise, there are general guidelines that should be followed. First off, the compound movements should be done first (ex. bench press before flies).  If working on more then one muscle group in a session, all of the exercises for the same muscle should be grouped together. If you are performing two compound movements (or single joint movements) for the same body part, the exercise that involves the heaviest weight should be done first. Now if you are looking to bring up a lagging body part (ex. Traps), that should be done at the beginning of the workout when you have the most amount of energy. If you are performing uni-lateral movements (ex. Lunges), the side you should start with should be the weaker side. There are exceptions to these rules (ex. pre-exhaustion) but these are the main guidelines you should work with.  If you have any questions or comments on any of this information please feel free to leave them below.

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