A recent study from the Capital University of Physical Education and Sports in Beijing has drawn global attention by showing that the order of workouts may influence fat loss, especially visceral fat linked to heart disease and other chronic conditions. For Thai readers, these findings offer practical insights to optimize gym routines with science-backed strategies.
The study, announced in mid-June 2025, followed 45 overweight men aged 18-30 over 12 weeks. Participants were assigned to three groups: cycling before resistance training, resistance training before cycling, or continuing their usual activity as a control. After three months, both exercise groups lost weight and gained muscle, but the weights-first group achieved notably greater reductions in total and visceral fat.
Why does order matter? The research team explains that resistance training depletes muscle glycogen, the stored carbohydrates that power exercise. When followed by cardio, there is less glycogen available, prompting the body to tap into fat stores and increase fat oxidation. Sports science experts, including a senior lecturer from a UK university, say starting with weights allows harder effort and better adaptation, yielding stronger muscle growth and fat loss.
The weights-first group also showed greater gains in muscular endurance and explosive strength. The lead researcher noted overall fitness improvements when weights came first, with notable advances in strength and power. Interestingly, those who lifted weights before cardio logged about 3,500 daily steps on average—twice the cardio-first group—likely reflecting higher energy and confidence.
Thai fitness communities, where HIIT, weight training, and cardio circuits are popular, may find these results particularly relevant. With rising rates of metabolic syndrome, hypertension, and obesity in urban Thailand, efficient, evidence-based fat-loss strategies are increasingly essential for individuals and public health.
These findings intersect with Thailand’s health landscape. National statistics from the Department of Disease Control underscore ongoing challenges with type 2 diabetes, high blood pressure, and lifestyle-related illnesses closely linked to visceral fat. Optimizing workouts for enhanced fat burning is thus a public health priority, with implications for medical costs and quality of life across the country. Data from Thailand’s public health authorities supports that visceral fat is a key risk factor, reinforcing the value of effective exercise patterns.
Gyms and fitness professionals in Bangkok and other Thai cities are paying attention. A Bangkok-based trainer notes that many Thais still equate fat loss with long cardio sessions. He says professionals are now guiding clients to begin sessions with weights, based on this new evidence. The shift reflects a growing demand for science-driven approaches that blend traditional activity with modern research.
Beyond exercise order, experts highlight additional strategies to boost fat loss:
- Fasted training: Working out before meals can increase fat burning, particularly later in the day. However, researchers caution that fasted sessions may reduce motivation and workout quality.
- Creatine supplementation: Common in strength training, creatine can enhance performance and, with regular use, may support greater long-term fat loss. Initial weight gain can occur due to water retention.
- Caffeine pre-workout: Studies indicate caffeine before morning exercise can raise peak fat oxidation, especially in the afternoon or when training in a fasted state. Overall calorie intake remains a key factor.
- Blackcurrant extract: Emerging research suggests that anthocyanin-rich berries may boost fat oxidation when combined with exercise. Early trials show meaningful increases in fat burning, though availability and popularity in Thai markets vary.
Experts emphasize consistency as the decisive factor. A respected academic from a regional university states that regular exercise matters most, and choosing a beneficial sequence is a secondary, but meaningful, preference.
Thai culture already values daily movement—from temple walks to traditional dance and household chores. The study’s message aligns with these practices, encouraging people to integrate efficient, science-backed training into everyday life while maintaining cultural rhythms. In urban Thailand, modern gyms and parks offer opportunities to combine tradition with innovation in personalized routines.
Looking ahead, demand for evidence-based workout programs in Bangkok, Chiang Mai, and smaller cities is likely to grow. Digital health platforms and fitness influencers are extending access to scientifically grounded routines. Researchers also note a need for studies including women and older adults, as the current study focused on young men.
Practical recommendations for Thai readers based on the latest evidence:
- Start workouts with resistance training, then follow with cardio, for greater fat loss and muscle gains.
- If time allows, a light fasted session can be considered, but prioritize moderate intensity to maintain quality.
- Use caffeine thoughtfully to support performance, while monitoring side effects and overall intake.
- Consider berry-based supplements high in anthocyanins as supplements to regular activity—not a replacement.
- Choose a routine that fits your schedule and interests; consistency beats intensity for long-term results.
As Thais pursue healthier lives, these insights can help individuals optimize gym time and home workouts, contributing to personal health and national well-being.