Latest news with #ZhixiongZhou
Daily Mail
11 hours ago
- Health
- Daily Mail
The very simple tweak to your exercise routine that could 'significantly' improve body fat loss
Exercise is about far more than losing weight – from the mental health benefits to simply feeling strong, there's a lot to be gained from working up a sweat. However, I'd be lying if I said I wasn't interested in working off body fat at the gym, and it turns out there is a simple tweak you can make to your fitness regime that can aid fat loss. It's all to do with the order of your workout. When I go to the gym, I tend not to have too much of a plan, but may do any combination of cardio (rowing machine, treadmill, stationary bike etc) and strength training exercises (lifting weights and bodyweight exercises). However, it turns out that simply tweaking my routine so I always do the latter first could be most beneficial, according to a study published in the latest issue of the journal of Exercise Science and Fitness. The research was conducted by Dr Zhixiong Zhou, a researcher at the Capital University of Physical Education and Sports in Beijing. Along with his colleagues, he challenged 45 overweight men aged 18-30 to follow one of three approaches for 12 weeks. One group did strength training (a mix of weighted bench press, deadlifts, biceps curls and squats) before cardio (30-minute indoor cycling) three times a week, while a second group completed exactly the same workout, but with the cardio element before the strength training. They were all given fitness trackers to monitor their daily. A third control group stuck to their usual daily habits. There was no surprise that after three months, the two groups who had been exercising regularly lost weight and gained lean muscle tissue. However, what was surprising was the discovery that lifting weights first had significant advantages when it came to fat loss. 'Our findings suggest that resistance training optimises fat loss when conducted prior to aerobic exercise,' Zhou told The Australian. Not only did the weights-first group lost more body fat overall, but they also lost more visceral, which settles around major organs and it strongly linked to cardiovascular diseases. The weights-before-cardio group also displayed better muscular endurance and strength by the end of the trial. 'Overall, there were improvements in physical fitness when weights preceded cardio, particularly in terms of enhanced muscular and explosive strength,' Zhou says. 'It implies that resistance training, when performed as a warm-up prior to aerobic exercise, offers superior preparation for the body and facilitates a general enhancement in physical fitness over time.' So why is doing weights before cardio the most beneficial when it comes to losing body fat? One possible explanation is that if you do cardio first your level of fatigue is so high that you can't put maximum effort into strength training afterwards. I certainly know that if I start a workout off with a 20-minute run I'm going to be an exhausted, sweaty mess for the rest of the gym session. But from now on I'll definitely head to the weights bench first, then the treadmill, and then try not to go home via the next door café
Time of India
12 hours ago
- Health
- Time of India
Want to lose weight faster at the gym? Science reveals the most-effective workout order
If you've ever stood in the gym debating whether to hop on the treadmill or hit the dumbbells first, science now has a definitive answer—and it might help you burn fat more efficiently than ever before. A groundbreaking new study by researchers in China, published in the Journal of Exercise Science and Fitness , reveals that the sequence in which you perform your workouts could significantly influence how much fat you lose—especially the dangerous kind. The Study That Could Change Your Gym Routine Dr. Zhixiong Zhou of the Capital University of Physical Education and Sports in Beijing led a 12-week study involving 45 overweight men aged 18 to 30. These men were split into three groups: one did cardio first followed by resistance training; the second lifted weights first and then did cardio; and the third group served as a control, continuing their daily habits without structured workouts. The exercise routines for both workout groups were identical—30 minutes of indoor cycling paired with classic strength moves like bench presses, deadlifts, curls, and squats. The only variable? The order of execution. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Play War Thunder now for free War Thunder Play Now Undo Start with Weights for Maximum Fat Loss After three months, both active groups showed improvements: weight loss, lean muscle gain, and better overall fitness. But when it came to pure fat loss—especially visceral fat, the dangerous fat that surrounds internal organs—those who lifted weights before cardio came out on top. 'Our findings suggest that resistance training optimizes fat loss when conducted prior to aerobic exercise,' Dr. Zhou explained. 'The sequence of exercise is therefore a pivotal factor in the process of fat loss.' You Might Also Like: How an extremely busy man lost nearly half his body fat in 3 months without strict diet or long gym sessions Visceral fat is particularly dangerous and has been strongly linked to serious conditions such as heart disease, hypertension, and atherosclerosis. According to the study, weight-first exercisers saw a sharper reduction in this type of fat, making the order of workouts not just a question of fitness—but of long-term health. The Science Behind the Burn The key lies in how your body uses energy. Resistance training depletes your muscle's glycogen stores, forcing your body to burn fat during the cardio session that follows. 'When you do cardio first, your muscles will be less depleted of glycogen unless it is a very intense session,' said Jack McNamara, senior lecturer in clinical exercise physiology at the University of East London. 'But the cardio first will also induce a level of fatigue that means you are probably not able to impart maximal effort when it comes to resistance training later on.' In essence, cardio-on-fatigue delivers less bang for your buck—especially when it comes to burning fat. You Might Also Like: Always hungry while dieting? Weight loss expert reveals everyday mistakes that could be to ruining your efforts A Small Change, Big Impact So, the next time you're planning your gym session, consider switching up the order. Start with weights to prime your body for maximum fat burn during cardio. It's a subtle shift that, over time, might help you unlock better results—not just on the scale, but in overall health. As Dr. Zhou puts it, 'The reduction in visceral fat was more pronounced in the resistance training-first group, implying that resistance training first may effectively reduce visceral fat.' Because sometimes, the best way forward is simply to reverse the order.
