When to Lift & What to Eat
When to Lift
A question that I’ve google searched more than once or twice is:
“Is it better to lift before or after cardio?”
I’ve gotten mixed answers from google and in the past have done both.
Luckily, my trainer gave me a solid and correct answer.
She explained that lifting requires so much more focus and energy to use your strength than running does. If you’re worn out from a run your body will not be able to lift properly. This makes very much sense to me.
Here is an excerpt from a fitness products company:
“If you decide on doing Cardio after a workout you will still have Glycogen in your body to lift the weights. If you do Cardio before lifting weights you will deplete the glycogen stores in the body, which will leave you tapped out in this area when you start the weightlifting component.
Cardio after your workout will make your training session feel easier because you are well rested before you engage in strength training.”
https://pi-nutrition.com/should-you-do-cardio-before-or-after-weights/
Of course, everyone has different goals and attitudes for their individual reason for exercising, but this method proves to be the best for your body.
Do what you please, but this is what Karen Hite told me to do, and I wouldn’t do something she tells me not to.
What to Eat
This is highly controversial and can be touchy for certain people but I will do my best to just state the facts. Of course everyone has their own preference to their diets which is totally okay, but some of these diets are not (see my ‘crash diets’ blog for more).
I want to show you a chart of what you should be eating to get the results you desire.
Weight loss:
Whole eggs- high in protein and fat, and are very satiating
Leafy greens– increase the volume of your meals, without increasing the calories
Lean beef and chicken breast- weight-loss-friendly food because it’s high in protein
Whole grains- loaded with fiber and contain a decent amount of protein.
Nuts- containing balanced amounts of protein, fiber and healthy fats.
Muscle Building:
Literally every meat– fish, chicken, lean beef, pork tenderloin, lean jerky,
Soybeans and beans in general- plant-based protein
Protein Powder- if you don’t get enough protein from foods alone, add protein shakes to your daily routine
Quinoa– complex carb
Body Building:
Meats, poultry and fish- Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia
Starchy vegetables– Potatoes, corn, green peas, green lima beans and cassava
Dairy– Yogurt, cottage cheese, low-fat milk and cheese
More volume of these foods than any other diet
https://www.healthline.com/nutrition/bodybuilding-meal-plan
https://www.healthline.com/nutrition/26-muscle-building-foods
https://www.healthline.com/nutrition/20-most-weight-loss-friendly-foods