Should I Do Interval Training Before Weights?


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You’ve got questions, we’ve got answers. Every week, the BuiltLean Team addresses your fitness and nutrition questions. Read on to find out more.

  1. Should I Do Interval Training Before Weights?
  2. What are the nutrition facts of the Healthy Mac And Cheese?
  3. Will sprint training help me improve my 1.5 mile time?
  4. Would any exercise cause an “afterburn effect” in a fairly overweight or out-of-shape individual?
  5. What is the ideal waist to hip ratio?

Question #1 – Should I Do Interval Training Before Weights?

Question: How do I train with weights using the afterburn effect?Just a few questions:

  1. I recently read the guide and was just wondering, should I be doing the interval training after the strength training work out, or doing them on separate days?
  2. Also, I read it’s 3 times a week.. is it cool if I did it more than that?
  3. Thanks! – Ali

 How Do You Measure Muscle Gain?
Answer: Ali,
Doing interval training before or after strength training workouts all depends on what your primary goal is, along with how much rest you need. If your main focus is conditioning, then doing interval training right after strength training is fine. If your main objective is to build muscle and gain strength, you should strength train first to prevent the fatigue from the interval training that may interfere with the muscle building process. Here is an article that goes into further detail: Should I Do Cardio Before, Or After Weights?

In regards to question 2, I recommend having at least a day in between both interval training and strength training workouts, especially if they are done on the same day to make sure your muscles and body in general has recovered from the previous workout.

- Kwesi (Kwesi Peters, CPT, Community Manager)

Question #2 – What are the nutrition facts of the Healthy Mac And Cheese?

Question: Hello,

Sounds great, but what about the nutrition facts of this in comparison to “traditional” Mac n Cheese?
Thanks – Eric

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 How Do You Measure Muscle Gain?
Answer: Eric

In this case, the nutrition comparison is pretty remarkable (as you can imagine since you are swapping a high-carb starchy pasta for a vegetable!)… Assuming that this recipe will provide between 6 & 8 servings, the nutrition facts per serving would look something like this:

Calories: 47
Carbs: 5
Fat: 1 g
Fiber: 2 g
Protein: 4 g

Impressive, huh!?

Take 1 serving of a popular original macaroni & cheese (Kraft) and per prepared serving you end up with:

Calories: 400
Carbs: 49 g
Fat: 19 g
Fiber: 1 g
Protein: 9 g

Need I say more?! =)

- Jessica Zack ( Jessica Zack, Nutrition Contributor, HHC)

Question #3 – Will sprint training help me improve my 1.5 mile time?

Question: I’m joining the paratroopers & my time for a 1.5 mile is just in qualifying time. Could I use this workout to increase my time? (Interval Training Sprint Workout youtube video) – Hugh
 How Do You Measure Muscle Gain?
Answer: Hugh: Absolutely. Interval training on a track can definitely help increase your speed and power, thereby improving your 1.5 mile time. However, you could also benefit from building your aerobic base. What I mean is, if you condition your body to be able to run further than 1.5 miles (for example 3 miles), then when you only run 1.5 miles the distance won’t feel as challenging. Once you have a solid aerobic base, adding sprint intervals could help you improve your 1.5 mile time.

- Kristin (Kristin Rooke, CSCS, CPT)

Question #4 – Would any exercise cause an “afterburn effect” in a fairly overweight or out-of-shape individual?

Question: Hi Marc,

A couple of questions, one, if you are fairly overweight or in bad shape, won’t any exercise cause some amount of after burn effect? Basically, walking and jogging for a very sedentary person could be considered “high intensity” for their body, and cause a similar afterburn to what a fit person would feel after sprints or high intensity cardio.

I’ve noticed if I have a long layoff of weight training, the first few weeks back I’ll feel a fair amount of muscle fatigue for days after training. An example is after squats, the next day I’ll feel somewhat winded climbing the stairs. Is that a sign of afterburn? Are my muscles still working to replenish an oxygen deficiency? – Jesse

 How Do You Measure Muscle Gain?
Answer: Jesse – You have some interesting questions. First, regarding the afterburn effect for those not in great shape, I think there will be some calorie burn after exercise, but it simply won’t be very substantial versus a sprint workout, or something higher intensity. The irony of course is that you have to be in shape in order to truly leverage the power of the afterburn effect. It’s like a catch 22. Second, sore muscles is considered the lactic acid contribution of exercise and is part of the afterburn effect. EPOC, or the oxygen debt is a separate component of the afterburn effect. For more detail, you can check out the summary of my interview with Dr. Christopher Scott (Afterburn Effect). Finally, I don’t want to say the only way to burn fat and get lean is doing high intensity exercise, because that’s not true. Simply walking, swimming, and even doing simple body weight exercises like push ups and pull ups while eating whole foods can help you get an awesome build. The efficiency of the afterburn effect type of training, the higher intensity training is what is compelling, but also doing it in a way that is sustainable. It doesn’t take much time and you get a solid bang for your buck.

- Marc Perry ( Marc Perry, CSCS, CPT)

Question #5 – What is the ideal waist to hip ratio?

Question: What would be an ideal Waist to Hip ratio for a 5’10? male? – David
 How Do You Measure Muscle Gain?
Answer: It should be less than one. In other words, your waist measurement should be less than your hip measurement.

- Charlie Seltzer ( Charlie Seltzer, MD, CES, DABOM)

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