A new study led by researchers at the Capital University of Physical Education and Sports in Beijing has sparked interest worldwide, suggesting that the order in which we exercise may make a substantial difference in fat loss—especially the harmful visceral fat associated with heart disease and other chronic illnesses. For Thai readers seeking to optimise their gym routines or find science-backed weight management strategies, these findings shed light on simple tweaks that could lead to more effective fat burning and better health outcomes.
The research, published in mid-June 2025 and highlighted in The Times, examined 45 overweight men aged 18-30 over a 12-week period. Participants were split into three groups: one did cycling before strength training, another did strength training before cycling, and a control group maintained their usual activity. After three months of consistent exercise, both workout groups lost weight and built muscle. However, a crucial difference emerged: those who lifted weights before cardio saw significantly greater reductions in both total and visceral fat compared to those who started with cardio.
Why does exercise order matter? According to the Beijing research team, resistance training depletes your muscles’ glycogen—stored carbohydrates crucial for energy. When you follow this with aerobic activity, your body has less glycogen to use and needs to tap into fat stores, ramping up fat oxidation. This physiological sequence, say sports science experts such as a senior lecturer at the University of East London, means that starting with strength work allows you to push harder and lift more, getting maximum benefit from each session and consequently enhancing both muscle growth and fat burning.
Importantly, the weights-first group also demonstrated greater improvements in muscular endurance and explosive strength. “Overall, there were improvements in physical fitness when weights preceded cardio, particularly in terms of enhanced muscular and explosive strength,” the Beijing study leader noted. Another intriguing finding from the study: Those who lifted weights before cardio logged an average of 3,500 daily steps—double the cardio-first group—possibly due to higher energy levels and confidence.
These findings underpin the importance of exercise order, a concept that resonates within Thai fitness communities where HIIT, weight training, and cardio circuits are increasingly popular. With the increasing prevalence of metabolic syndrome, high blood pressure, and obesity in Thailand—particularly in urban centres—finding efficient, evidence-based strategies for fat loss is crucial for both individuals and public health.
The Beijing team’s results also have local significance for Thailand’s health infrastructure. National statistics from the Department of Disease Control regularly highlight the country’s struggle with rising rates of type 2 diabetes, hypertension, and other lifestyle-driven illnesses, all of which are tightly linked to visceral fat accumulation. Optimising workouts for more effective fat burning thus becomes not just a personal wellness matter, but a societal one, with implications for medical costs and quality of life across the nation (WHO Thailand).
Globally and in Thailand, gyms and personal trainers are taking notice. A Bangkok-based fitness coach who works with a range of clients from university students to office workers explained, “Many Thais still believe that hours of cardio is the only way to lose fat. But now we’re encouraging clients to start sessions with weights, based on this new evidence. It’s about doing smarter workouts, not just longer ones.” This shift reflects a growing trend among Thai fitness enthusiasts to seek out science-driven approaches, blending tradition with modern research.
Beyond exercise order, several other science-backed strategies can further boost fat loss, according to recent expert commentary. These include:
Exercising on an empty stomach (Fasted Training): Data from a 2022 UK study show that working out before eating, particularly in the late afternoon or early evening, can increase fat burning by up to 70%. However, experts caution that while fasted exercise may help burn more fat, it can also sap motivation and reduce workout quality (Nottingham Trent University).
Creatine Supplementation: Popular in strength-training circles, creatine helps muscles work harder and longer. Some studies suggest that regular creatine use—paired with resistance training—results in greater long-term fat loss, though initial weight gain is common due to water retention in muscles, not increased fat.
Caffeine Before Exercise: A study from the University of Granada, published in the Journal of the International Society of Sports Nutrition, found that ingesting caffeine (about the amount in a medium coffee) before a morning workout can boost peak fat oxidation by 11%, and by 29% in the afternoon. The fat-burning effect is strongest when exercising in a fasted state, but any caffeine boost only pays off when overall calorie intake is managed (Journal of the International Society of Sports Nutrition).
Blackcurrant Extract Supplementation: Emerging research points to New Zealand blackcurrant extract as a potent fat-burning aid when combined with exercise. A trial in the journal Nutrients found that one week of supplementation led to an average 25% increase in fat oxidation during brisk walking, with some participants experiencing up to 66% more fat burned (Nutrients). While currently less common in Thai supplement markets, anthocyanin-rich berries are familiar in some traditional remedies.
While all these methods show promise, the consensus among international and Thai experts is clear: Consistency is king. The associate professor of applied sport sciences at the University of Birmingham emphasised, “What matters is that you exercise regularly and if you prefer to do it in a different sequence, it’s better than not doing it at all.”
For Thai society, these findings complement long-standing cultural practices that value daily movement, such as temple walks, traditional dance, and even household chores—a reminder that the context in which we exercise can be as important as the methods we use. Yet in today’s urban lifestyle, modern gyms and parks commonly draw younger generations eager to blend tradition with innovation.
Looking ahead, growing interest in smart, effective fitness will likely fuel more demand for evidence-based workout programmes at gyms across Bangkok, Chiang Mai, and regional centres. Digital health platforms and fitness influencers are expected to amplify these findings, making scientifically designed routines accessible to more Thais. Researchers also note the need for studies on women and older adults, given the current study’s focus on young men—an important point as Thailand’s population ages.
Practical recommendations for Thai readers based on the latest evidence include:
- For maximum fat burning and muscle gain, start workouts with resistance training followed by cardio.
- If time and energy allow, try exercising on an empty stomach—but focus on moderate, not intense, activity.
- Consider natural performance aids like caffeine, but manage intake sensibly and watch for side effects.
- Explore local or imported berry supplements with high anthocyanin content, but rely on these as complements to, not substitutes for, regular activity.
- Most importantly, choose a routine that fits your interests and schedule—regular movement is better than no movement, whatever the sequence.
As more Thais strive for healthier lifestyles, leveraging this cutting-edge research can help individuals make their time at the gym or at home count, improving not just personal fitness but long-term national health.