Cassey Ho's Blog, page 56
May 14, 2021
Dehydrated? These 9 Foods Will Help You Hit Your Water Goals
Hey guys!
Did you know that about 20 percent of the water we consume comes FROM FOOD?! Whaaaat!
We’re always talking about the “healthiest” foods in terms of things like calories, macros, vitamins, minerals, fiber, sugar, etc. But, what about water?
Water content in food can be an important factor in what you eat. I started looking into the most hydrating foods, just to see how much water I might be getting from my typical diet!
Wanna see what they are?
What Are The Most Hydrating Foods?
Food contains water! Some more than others of course.
Actually, a lot of fruits and veggies are MOSTLY made up of water. Like, 90% or more of the actual food is just water! So when you eat these foods, you’re actually getting more water than you might think!
These are the 9 most water-rich fruits and veggies:
1. Cucumber – 97%
2. Summer Squash – 96%
3. Lettuce – 96%
4. Celery – 95%
5. Radish – 95%
6. Cabbage – 95%
7. Tomatoes – 95%
8. Rhubarb – 94%
9. Grapefruit – 92%
You might be surprised that WATERMELON isn’t on the list. And you’re totally right – it’s definitely on the list of the most hydrating produce. It’s 92% water, coming in right around grapefruit on this list. Some other runner-ups include carrots, kiwi, potatoes, peaches, and broccoli. I told you some of these would surprise you! 
Let’s put it into perspective. Let’s say you eat 1 cup of cucumber. A cup of sliced cucumber weighs around 4 ounces. Soooo 97% of 4 ounces is 3.88 ounces.
So one cup of cucumber = 3.88 ounces of water.
That’s almost a half cup!! If you’re eating multiple servings of water-rich fruit and veggies every day, that seriously adds up.
Staying hydrated is soooo important!
You hear me talk a lot about eating healthy and staying active. But there’s so much more to living a healthy lifestyle – like staying HYDRATED.
If drinking enough water every day is a struggle, add a few servings of hydrating produce to your meals to boost your water intake! It will help with things like:
Energy levelsSkin healthDigestionMoodAppetiteKeeping joints and tissues healthy
I mean, WE ARE MOSTLY MADE UP OF WATER! Every single system in the body needs it to function. So drink up, and eat those hydrating foods
May 12, 2021
Dear Cassey: What’s the best exercise to get rid of cellulite?
Hey Searching!
I get this question A LOT! Cellulite makes anyone feel a little self-conscious, but it’s actually muchhhh more common than you might think. And there are some misconceptions about where it comes from and how to deal with it! So let’s do some myth busting and then I’ll give you a few tips that might help!
First, EVERYONE has cellulite. Everyone! And listen to this – it wasn’t even a “thing” until the early 1900’s. Before this, women were commonly painted with beautiful, dimply thighs and it was a celebrated part of being feminine. But then, the term “cellulite” was created basically just to sell spa treatments. And that’s when it became “unattractive.” Crazy, right?!
Now, there’s this idea that only people who are “overweight,” or have a higher body fat percentage have dimply thighs, hips and tummies, but that’s not necessarily true. It’s totally normal for people with a LOW body fat percentage have cellulite too. Cellulite itself isn’t actually fat! It’s the result fat cells pushing up between the fibers that connect muscle to skin.
It IS possible that having more fat cells in your body might actually just make the cellulite more prominent and noticeable, but body fat isn’t the only factor that determines if you have more or less cellulite than someone else. Other things that can cause more cellulite include:
GeneticsHormonesYour skin type/complexionAgingView this post on Instagram
A post shared by BODY By Blogilates (@bodybyblogilates)
I know – the fact that cellulite is purely cosmetic doesn’t make it any more loveable, right? We all want smoother, tighter skin! So back to your question – are there any exercises that specifically help to get rid of cellulite?
Not exactly.
So many factors go into what causes cellulite. Exercise COULD help. Since the appearance of cellulite really comes down to overall body fat, the best way to get rid of cellulite with exercise is …to reduce body fat! And doing that means you need a healthy diet, regular activity, and consistency. It’s not an overnight thing.
And remember – there is no spot training body fat! If you’ve been trying to lunge and squat your way to smoother thighs, it’s time to change your strategy a little Yes, building muscle can help with cellulite, but you can’t choose the area you want to target.
But the most important thing to remember is this: 80-90% percent of women have cellulite (!!!). Even though the highlight reel of social media may make it SEEM like a cellulite-free body is the norm, it’s really not. What you’re seeing most of the time is the work of good lighting, a tan, and probably a filter
PS – If you have a burning question you want to ask me, leave your questions below! I may answer it in an upcoming Dear Cassey post!
May 11, 2021
Super Greens Powders: Healthy Or Hype?
Hey guys!
I’ve been seeing a lot of fitness brands and influencers promoting “super greens” lately. Have you ever wondered what super greens are and if they’re any good for you?! I decided to take a deep dive and find out.
If you haven’t seen them, they’re a green powder supplement that you can mix into water, smoothies, or whatever you want really. Some promise to give you the same nutrition as a whole day’s worth of veggies, which I think is the most appealing benefit for many people, because it can be so hard to get enough veggies! One scoop and done sounds a lot more convenient than prepping and cooking.
Some greens powders even promise to boost immunity, energy, digestion, detox, and even reduce signs of aging. Which sounds amazing. But is it as amazing as it sounds? Or is it just a hype?
First, you should know that I always discuss these “sciency” nutrition posts with my Registered Dietitian! Also, different things work for everyone. This is just my opinion, based on my research 
Let’s Check Out The Ingredients!
Super greens powders usually contain anywhere from 20-40 (!!) ingredients. Liiiiiike:
Leafy green veggies (spinach, kale, etc.)Other veggies (ex. broccoli, carrots, beets)Green tea extractSeaweedAntioxidant-rich fruits (berries, acaí)GrassesMushroomsTo give this supplement even more of a boost, some brands use additives like probiotics, extra fiber, and digestive enzymes. And of course, they need to taste good! So you’ll usually see Stevia or monk fruit sugar on the ingredients list.
To transform these ingredients into that pretty green powder, they’re usually just dried and ground up. Or sometimes, they’re juiced first and THEN dried. Some brands even ferment the veggies they use before they dry them. This is cool because it can boost the vitamin and mineral content.
So yeah, there’s a ton of good stuff in super greens powders. But are the actual claims about these powders legit?
Claim: Super Greens Boost Immunity
Don’t wanna get sick? Drink your greens powder! Sounds nice and easy, but does it actually work like that?
It’s not quite that simple. Yes, a super greens powder will give you vitamins and minerals that support the immune system, like vitamin A and C. Some also have probiotics, which can improve overall gut health and improve immune health.
Super greens also have tons of antioxidants and other nutrients that may help with inflammation. Keeping long-term inflammation at bay not only keeps your immune system in tip-top shape, but it also helps to prevent chronic disease.
But to have a healthy immune system and to improve your overall HEALTH, you need more than just a supplement! You need good overall nutrition, exercise, lots of water, sleep, and stress management. A healthy lifestyle is key.
Claim: Greens Powders Help Your Body Detox
We’ve been through this in our little chats about “detox teas.” Your body is already pretty amazing at removing toxins. Your liver, kidneys, blood, lungs, and even your skin work to “detox” your body.
Foods or supplements that promise to help your body detox sound really appealing. I get it! But any difference these things do make is super small, and your body is already doing its thing! And research just isn’t there to say for sure that certain foods can “boost” this system.
However. Greens DO have tons of antioxidants, which help fight off free radicals (which damage cells).
Claim: Super Greens Give You Energy
Ahhh I think we ALL feel like more energy would be nice sometimes, right?! But can a supplement really boost energy?
Not really in the way some brands make it sound. Greens powder doesn’t just have some magical ability to make you feel more awake and alert. But remember that looooong list of ingredients? There are some things on there that COULD help with energy. For example – green tea extract. Green tea has caffeine! And caffeine can make you feel more alert.
As for greens powders without green tea, more research is needed to really say for sure.
Claim: Super Greens Help With Aging
Are you seeing a trend yet? Adding a scoop of super greens to your day can give you extra nutrients that support healthy aging too! Buuuut if you look for research about the connection between these nutrients and aging, you’ll find that …
A. The studies focus on getting those nutrients from whole foods and
B. Overall health plays the biggest role in skin health. There’s no magic concoction of veggies that serves as a fountain of youth
There’s Nothing Better For You Than FOOD!
Sooo here are the pros:
YES super greens powders have tons of good stuff in them
They make it super easy to get more vitamins, minerals, and sometimes probiotics into your day.
They’re more convenient than fresh produce
Annnnd here are the cons:
Super greens are PRICEY – they range from about 22 to 99 cents PER SCOOP. That can really add up!
They lack fiber – One of the best benefits of veggies is fiber! And when greens are processed into supplement powder, they lose that fiber. One scoop of a super greens powder usually contains around 2 grams of fiber. This definitely doesn’t replace the fiber from food that helps with appetite, digestion, and cardiovascular health.
Sometimes they contain other “stuff” – It’s important to choose a reputable brand! You’ll even see on the label that claims aren’t evaluated by the FDA. Also, some greens powders have been found to contain contaminants.
They’re not for everyone – Some powders contain herbs and additives that may interact with some medications or pose a risk to anyone who is pregnant or breastfeeding.
My advice? Treat your greens powder like a supplement. Like your daily multivitamin! Don’t take them to replace food.You know I’m always gonna be team real food. If you want a little boost of nutrients and you don’t mind the cost, I think greens powders could be a great supplement option! But I also know you can get everything your body needs from food. If you decide to try a greens powder, do your research and talk to your doctor first!
Have you tried a greens powder? What did you think?!
May 7, 2021
Craving Something Sweet? Make This Peanut Butter Mug Muffin Recipe
Hey guys!
You know that feeling when you sit down after dinner and you realllllly want something sweet, but you don’t have anything at home? It happens to me ALL THE TIME. Like, every day.
When this happens, I know that just need something small to satisfy my craving. And I KNOW that when the craving strikes, I have to do something about it! This always leads to experimenting in the kitchen. Every now and then, I come up with something really good.
Like a Peanut Butter Mug Muffin recipe that only takes a few minutes to make. WHAT?!
The first time I made this, all I knew is that I wanted something warm, sweet, and peanut buttery. I just kind of threw some things in a mug, stuck it in the microwave, and hoped for the best. Several sweet cravings later, I’ve perfected the recipe. It’s perfectly sweet and fudgy and it’s the perfect portion for dessert after dinner. Or as a snack. Or for breakfast.
And now YOUUU get to enjoy it too! YAYYYY!
Oh, and this recipe is also 90 Day Journey compatible! It’s dairy-free, glute-free, and refined sugar-free. If you want more recipes just like this, try out my 90 Day Journey Meal Plans!
Okay, so wanna try this Peanut Butter Mug Muffin recipe?! Yummm HOW COULD YOU NOT?!
Here’s How To Make This Peanut Butter Mug Muffin Recipe
INGREDIENTS
2 Tbsp Peanut Butter3 Tbsp Almond Milk1 Egg3 Tbsp Almond Flour1 Tbsp Monk Fruit Sugar1 tsp Baking Powder6 oz Unsweetened Coconut Yogurt (optional)
DIRECTIONS
NOTES
Use whatever sweetener you prefer!Microwaves vary, so your cooking time may be different.To make this recipe vegan-friendly, just omit the egg or replace with a flax or chia egg.
You HAVE to try this recipe soon!
When you make this, tag me on Instagram or let me know in the comments so I can see your yummy Peanut Butter Mug Muffin! If you love healthy desserts like I do, remember that you can find even more in my 90 Day Journey Meal Plans!
May 3, 2021
What’s The Hot Girl Summer Hype All About? Here are 7 Tips to Owning Your Summer
Hey guys!
Summer 2020 wasn’t the greatest. I mean, I think we did an amazing job making the best of it, but I still think we have A LOOTTT of making up to do this summer. Even though things still aren’t 100% normal, I’ve decided that this is our year. Our HOT GIRL SUMMER.
Okay. So what exactly is a Hot Girl Summer?! It’s not what you might think. Megan Thee Stallion, who coined the term, describes it as being unapologetically you. It has nothing to do with actually being “hot” in a sexually attractive way. It has everything to do with mindset. Attitude. Confidence. It’s inclusive of all genders, races, and cultures.
Having a Hot Girl Summer means you decide to be your true and full self, without fear or reservation of what others might think. Confidence is everything, and we are ALL hot girls.
We learned last year that you never know what can happen, how plans can change, and how life can take a turn. So let’s commit to OWNING the hot girl that we all are! Here’s the big question though – HOWWWW do we make this happen? How do we make this year our Hot Girl Summer?!
I have some tips for you, to make it happen. Let’s get to work!
1. Join me for the Hot Girl Summer Sculpt
If you haven’t heard about the #HotGirlSummerSculpt yet, or you’re on the fence about joining – This is PERFECT timing!
Basically, it’s two weeks of working out together and fueling up with foods that will make us feel amazing. When this challenge ends, we’ll have a new sense of confidence and momentum to drive us right into our Hot Girl Summer.
Physically, you’ll get stronger. Mentally, you’ll learn about yourself and transform your mindset.
We start TODAY (May 3rd)!!! Here is everything you need to get going.
2. Do things that make you HAPPY
What are some thing you love to do, but you’re sacrificing for one reason or another? What fills your cup?
I want you to prioritize at least one of those things. If you love running, dancing, reading, painting, writing, time with your friends, cooking, bingeing Netflix, being outdoors, meditating, yoga, drinking coffee or tea in silence, going to the farmer’s market… WHATEVER you know you love and miss.
Make. It. Happen. No excuses.
It’s easy to feel like we don’t have time for ourselves, or that something else is more important. But doing what you love is key to being you! And this summer, YOU are a priority.
3. Go after your goals
We all have a goal that sits in the back of our mind, because we let fear keep it there.
Bring it to the front of your mind, and think about what’s holding you back. It doesn’t matter how big or small the goal is. It could be going after a new career or it could be organizing your closet. It doesn’t matter! Going after a goal is a service to ourselves. It helps us grow and learn and usually – discover new goals.
SO I’ll say it again – what is holding you back?
4. Try something new
NOW is the time to try something new! “Stuck” was a pretty common feeling in 2020, so let’s get out of our comfort zones a little bit this year, shall we?!
It can be as big as learning a new skill or traveling something new. Or, it can be as small as trying out a new grocery store (honestly this is super exciting to me). No matter what you decide to do, change is REFRESHING even if it’s a little uncomfortable at first. There’s no way to know for sure if you’re going to love something unless you try, right?!
5. Be a little selfish
Are you seeing a trend here? Having a Hot Girl Summer is all about YOU!
Being “selfish” gets a bad rap. But I think being a litttttle selfish is just necessary. In order to love yourself and give yourself permission to let your true self shine, you have to do you.
Of course this doesn’t mean only think about yourself all the time. I’m saying find some balance! Stop worrying about what everyone else wants for dinner 100% of the time. What do YOU want?
So many of us want to please everyone 100% of the time. It’s me. I’m everyone. But I had to learn at some point that pleasing everyone is impossible, and I couldn’t put all of my energy into something that I can’t control.
So do your best, be kind, take care of yourself, and as Megan says – Be unapologetically you!
6. Talk to yourself
No one knows you quite like YOU! You know your strengths, your fears, and the work you put in that others might not see.
But even though you know, doesn’t mean that you give yourself credit. Does that make sense?! We know how amazing we are, yet we’re also our own worst critic. And we need to stop it.
Positive self-talk feels a little awkward at first. It can be straight-up uncomfortable. But it’s necessary! And really, you think to yourself all day long. And if you struggle with confidence, you’re ALREADY talking to yourself – in a negative way.
So change the narrative! If it feels too weird to literally talk out loud to yourself, try meditating or journaling. Whatever you do, keep it positive. Brag on yourself and don’t hold back. It takes repetition and practice to become comfortable with this. But every time you do it, you’re building confidence.
7. Let go of comparison
I’m always reminding you that “comparison is the thief of joy.”
And it’s sooooo true. Nothing makes you doubt yourself more than constant comparison to others. And with social media, we are surrounded by seemingly “perfect” people and scenarios to compare ourselves to.
So here’s your Hot Girl Summer homework:Check your surroundings. Start with the social media accounts you follow.
Who brings you joy and inspires you? – keep following.
Who makes you feel like you’re not good enough? Makes you doubt yourself? – Unfollow.
Social media really is just a pretty picture most of the time. We have no time to be following anyone who isn’t transparent and authentic. We need to surround ourselves with people who lift us up and inspire us.
Next, think about your social circle.Are you addicted to comparing yourself to your friends and loved ones? Do you feel like everyone else has it together and you’re just struggling to tread water? It’s time to change your mindset!
It’s not always easy, but you have to CHOOSE to see what you’re capable of and what you’ve accomplished already. If you’re always trying to find where the grass may be greener, you’ll never feel satisfied!
Of course, it’s always good to have the drive to grow, improve, and do more. For me, that feeling never stops. But at some point, I had to change my mindset to do those things for me, and not to keep up with what everyone else was doing. THAT is the difference that will bring out your Hot Girl.
So there you have it – your treasure map to the Hot Girl Summer you deserve!!!
If you really wanna get the ball rolling with me, get started with the #HotGirlSummerSculpt! Download your guide and join me HERE!
This summer is going to be AMAZING!!
April 29, 2021
The Blogilates May 2021 Workout Calendar!
Hey guys!
AHHHH May is finally hereee!
I have been counting down the days since I announced this year’s Hot Girl Summer Sculpt. Doing this challenge with you is going to make this month AMAZING. And if you haven’t heard about #HotGirlSummerSculpt yet, GET EXCITED. We get started May 3rd, and I would looooove it if you join me. You’ll get:
A 14-day workout planA 14-day meal plan
ALL FOR FREE!!
We’ll spend the first two weeks of the month building strength, growing our confidence, and bringing out our inner hot girl. Can you think of a better way to kick off the summer?! Nope, me either.
After we crush it together, we’ll keep that energy going with your May Workout Calendar!! Woohoooo!!! Are you ready to see what’s coming this month?!
How to Use the May Workout Calendar
Check the Blogilates Youtube playlists to find all of the videos you need for this month’s calendar!!
OR you can download the BODY by Blogilates app, where you can snag the monthly calendar and all of the videos in one place
Here’s an overview of each day of the May Workout Calendar. The beginning of this month will be a little different with our Hot Girl Summer Sculpt, but we’re still targeting a specific muscle group each day.
SUNDAY: Abs & Obliques
MONDAY: Total Body
TUESDAY: Butt
WEDNESDAY: Cardio
THURSDAY: Upper Body
FRIDAY: Stretch & Recovery
SATURDAY: Legs & Thighs
Do each video once (unless otherwise stated) and check off as you go! Each day will be around 45 min of exercise.
REMEMBER! You can also download the BODY By Blogilates app (on Apple or Android devices) to have the calendar and workout videos in one place to A. Make life a little easier and B. Feel the satisfaction of getting that “workout complete” checkmark!
If you’re just getting started or want to ease into working out, my Beginner’s Calendar is a great place to start! It’s a free 4-week program to get you stronger so that you can join in on the monthlies when you are ready.
What are you most excited for in May?! Tell me in the comments
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April 28, 2021
Dear Cassey: What’s the deal with the 80/20 rule?
Dear Just Wondering,
Ahhhhhh the 80/20 rule! First, did you know that this is actually based on something called the Pareto Principle? Basically, it came from an economist who said “80 percent of consequences come from 20 percent of causes.” And if you really think about it, it actually works for a lot of situations! INTERESTING, right?!
Okay, but is the 80/20 rule legit for fitness, losing weight, etc. orrrr just a myth?
I like to look at it as a tool, or a guideline. There are two ways you can actually use the 80/20 mindset to get yourself from point A to point B when it comes to your fitness goals.
First is the specific idea you’re asking about: 80 percent diet, 20 percent exercise.IDK about the specific numbers being necessary here, but the takeaway for me is that you have to do BOTH. If you want to lose weight, exercise alone isn’t enough to get a consistent calorie deficit unless you’re pushing really hard every day. And that’s not really ideal. On the flip side, trying to get a solid calorie deficit over a consistent period of time on diet alone would be difficult too. It really does take both.
The exact breakdown of 80/20 in this scenario isn’t an exact science. It just comes down to opportunity. We eat a lot more often than we exercise, right? I found a really interesting article that did the math:
“Let’s take percentages out of the equation for now and apply some logic to exercise and nutrition. The normal exerciser may perform three to four weight training sessions and three to four cardio workouts per week, totaling eight sessions per week.
This gives eight opportunities to make a positive change in your body through exercise. That same person eats three healthy meals per day. If knowledgeable in the value of meal spacing, these people may eat five to six times per day. Quick math shows 21 to 35 chances per week to directly and positively impact fat burning and muscle building goals through nutrition.”
So, that’s 8 chances for exercise and 21-35 chances for food per week. If we do the math, that DOES come out to be about 80 percent nutrition and 20 percent exercise! But like I said, not an exact science. Just a way of showing that nutrition is super important!
The other way the 80/20 rule is used is to keep a diet more sustainable.You stick to eating healthy 80 percent of the time, but relax and indulge a little the other 20 percent of the time. There have been studies that show this method works for more people than other methods! But like with everything, I think it realllllly depends on the person. For some, it’s a more approachable and sustainable method than trying to count calories or macros. It’s flexible and leaves room for all foods. BUT for some people, it can quickly turn negative. It’s easy to over restrict and punish yourself on “clean” eating days. And it’s just as easy to overindulge on your more relaxed days. So even though this guideline of 80/20 has its perks, a healthy lifestyle will always come down to moderation.
So that’s where I’ll leave you, and hopefully, it gave you some guidance!
The 80/20 rule isn’t exactly a myth, but it’s also not a perfect solution for everyone.The best way to incorporate this principle into your own lifestyle is to eat whole, nutritious foods MOST of the time, while including your favorite foods in moderation too, even if they’re not “healthy.” And of course, find a way to move your body that brings you joy!
PS – If you have a burning question you want to ask me, leave your questions below! I may answer it in an upcoming Dear Cassey post!
April 23, 2021
A Super Yummy Vegan Breakfast Quinoa Recipe
Hey guys!
I’m always looking for ways to get more protein at breakfast. Like yeah, I love eggs and I can always throw some protein powder in a smoothie, but sometimes I just want to mix it up. Bonus points if it’s something I can meal prep because my mornings are BUSY.
Well, I found a winner. Wanna know what it is?
BREAKFAST QUINOA.
I can’t evennnn believe I never knew that A. Quinoa doesn’t always have to be savory and B. Quinoa for breakfast is a huuuuuuge upgrade to oatmeal! Seriously though, where has this recipe been my whole life?!?!
Of course, I couldn’t keep it to myself. It’s vegan, gluten-free, and an amazing source of plant-based protein (16 grams!).
ALSO, this recipe came straight out of my 90 Day Journey! If you want more recipes just like this, check out my 90 Day Journey Meal Plans!
Get ready, this Breakfast Quinoa is really gonna up your breakfast game.
How To Make Breakfast Quinoa
INGREDIENTS
1/2 c uncooked quinoa, rinsed1 c water1 pinch salt1 Tbsp flaxseed meal1 Tbsp monk fruit sweetener1/4 tsp ground cinnamon2 T unsweetened almond milk1/2 c berries2 T walnuts, chopped
DIRECTIONS
1. Add quinoa, water and salt to a saucepan and bring to a boil. Once boiling, reduce heat, cover and simmer for 10-15 minutes, until no water remains. Fluff quinoa with a fork.
2. Add flaxseed, sweetener and cinnamon. You might also add a tablespoon or so of almond or coconut milk to make your oats extra creamy.
3. Stir, top with nuts and fresh fruit, and enjoy!
NOTES
Sometimes I double or triple this recipe to have breakfast ready later in the week!Feel free to use any sweetener you prefer.Move over oatmeal, this Breakfast Quinoa recipe is going to be your new staple!
When you make this, tag me on Instagram or let me know in the comments so I can see your beautiful bowl of Breakfast Quinoa! If you need more delicious, healthy breakfast recipes, remember that you can find even more in my 90 Day Journey Meal Plans!
April 21, 2021
Are You Ready For Your Hot Girl Summer Sculpt?!
Welcome to your Hot Girl Summer Sculpt! Need the password? Sign up HERE!
If you have your password, enter it below:
April 19, 2021
Dear Cassey: Should I start my workout with cardio or strength?
Dear Careful,
I’m really glad you brought this up! I feel like it’s a question so many people have, whether they’re just getting started or they’re troubleshooting a plateau in their fitness goals.
I think it’s pretty safe to say that most of us prefer either cardio OR strength. But the most important thing is that you’re doing BOTH! Strength and cardio both do amazing and very different things for our bodies. Some people prefer to split them up on different days, and some people enjoy doing a little of both in the same workout! That part is totally up to you.
Really, the order can technically come down to preferenc,e too. Doing it either way is FINE and helps you get stronger and burn calories. But if you want to get sciency and/or your goal involves toning, building muscle, and/or burning fat, it’s usually better to do weight training first. Then cardio! There are a few reasons for this:
You’re going to be more focused in the first part of your workout. Weight training takes focus. If you’re already tired from your cardio workout, you might lose some mental energy for your strength routine.
Your body uses short bursts of energy first. Unless your cardio workout involves sprints, it makes more sense to use those initial short bursts of energy for lifting.
Cardio first could fatigue some muscles you need for strength training. If you wear yourself out with cardio first, you might not get as much out of your strength workout. Your form could also be more sloppy.
Weight training first could boost your calorie burn. One of the perks of strength training is the continued calorie burn as your muscles recover. If you hit the weights first, you keep burning those extra calories even as you start your cardio workout.
So if you’re trying to build muscle, lose weight or want optimal energy when you hit the weights, I’d suggest either doing cardio at the end of your workout or divvying up the days altogether!
HOWEVERRR. If you’re working on endurance, working on your running pace, etc., it could be better to put your initial focus on cardio. Like anything in fitness, it all depends on your goals!
Two things to wrap up. One, yes of course stick to some kind of warm-up first, no matter what kind of workout you’re doing. And two, the most important thing is that you’re getting both strength and cardio in. If you find that you feel better doing cardio first, or you’re just more motivated when you start with cardio, stick with that! The science can say one thing, but you know your body.
Which do you prefer – strength or cardio first?! Tell me in the comments!
PS – If you have a burning question you want to ask me, leave your questions below! I may answer it in an upcoming Dear Cassey post!
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