Muscle Training First, Aerobic Exercise Later…???


If you are trying to lose fat cells, then you should do muscle training first and then aerobic exercise later.

Exercise totally does depend on how you want your body to be and what kind of skill or power you want to provide, but if you are trying to lose fat, then muscle training comes first and aerobic exercise comes later.


Firstly, let me explain a little on how we use “fat” as the source of energy.

Neutral fat cells are what we store in our body as “fat”. When we use fat as source of energy,

we decompose neutral fat cells as:

neutral fat cells —>  glucose  +  free fatty acid

And if we have too much free fatty acid that is not being used, then it will combine with glucose again and will be stored in our body as “fat”.

Most of the time we use sugar and fat as source of energy.

The differences are:

  • Sugar takes less steps to be decomposed and used as energy, so it can provide energy quicker
  • The amount of sugar that can be stored in our body is limited, so when there is too much sugar 
    we store it by having “fat” in our body. And we can store fat in our body as much as we allow it to.


Now that we know enough about how fat is used as source of energy, let’s have a look on why it is better to do workout in this order. When you do muscle training your body produces growth hormone and activates the sympathetic nerve. This makes neutral fat cells in your body to be decomposed and the amount of free fatty acid increases. Therefore it is easier for our body to use “fat” as energy. Especially if you train big muscles such as legs, chests or back the effect will be bigger. 


If you want to lose fat effectively let’s do muscle training first and then do aerobic exercise!!! 😀


xxxx FitNessEmikoNess


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