A new 12-week study suggests a simple switch in workout order can dramatically boost fat loss. Researchers found that starting with strength training before cardio led to greater overall fat reduction and the biggest drop in visceral fat—the harmful fat around internal organs. This matters for Thai health as metabolic risks rise with urban lifestyles and changing diets.
In the study, 45 overweight men aged 18-30 were divided into three groups. One group did 30 minutes of strength work followed by 30 minutes of indoor cycling. A second group did the sessions in the opposite order. The third group kept their usual routines. All participants improved their fitness and gained muscle, with the weight-loss impact varying. Those who trained with weights first showed the most pronounced decrease in visceral fat, highlighting the importance of exercise sequencing for fat loss. The lead researcher emphasized that exercise order is a key driver of fat loss.
Visceral fat is a major public health concern worldwide, including Thailand, where obesity and metabolic syndrome are rising. The World Health Organization has highlighted obesity in Thailand as an ongoing challenge. The new findings offer practical guidance for fitness professionals, health officials, and individuals seeking efficient strategies to curb heart disease, diabetes, and other chronic conditions through well-structured exercise routines.
Why does order matter? Intensive strength work depletes muscle glycogen. When cardio follows, the body more readily taps into fat stores for energy, enhancing fat burning. If cardio comes first, glycogen depletion is less pronounced unless the session is extremely hard, reducing potential fat loss during the subsequent resistance work. A senior exercise physiologist notes that lifting first allows heavier workloads, bigger training stimulus, and better fat-burning activation. This sequencing not only boosts fat loss during the session but can also improve motivation and adherence to a routine.
For Thais, the findings resonate with local habits. Many people in Bangkok and beyond favor aerobic activities like walking, cycling, or public-park dance workouts. Introducing a simple resistance component first—bodyweight squats, push-ups, or household dumbbell exercises—before brisk walking or cycling can deliver the same benefits with minimal extra time. The goal is to dispel myths that resistance training is only for bodybuilders or younger men.
Globally, the research aligns with prior work but offers a clearer, actionable takeaway: begin with resistance training, then move to cardio for superior fat loss. In Thailand’s context, where daily life is fast-paced and time is precious, this approach provides a practical, low-cost adjustment for better health outcomes. Experts note that while sequence helps, any regular exercise is far better than none, and personal preference should guide routine choices.
Practical implications for Thailand include fitness centers adjusting class formats to start with circuits or bodyweight routines before aerobics. Schools and universities can teach students how sequencing affects results. For those without gym access, simple at-home strength moves (lunges, squats, planks) before a morning walk or ride remain valuable.
Nutrition, sleep, stress, and overall lifestyle also influence fat loss. Research discusses factors like fasted exercise, caffeine timing, and supplements, but none replaces a balanced diet and consistent activity. The main takeaway for Thai readers is clear: prioritize strength training at the start of each session, followed by cardio, to maximize fat loss and improve health markers.
If you’re new to resistance training, start safely at home with bodyweight moves (squats, chair dips, push-ups), then progress to guided gym routines under a qualified trainer. Always consult a healthcare professional if you have medical conditions. The most important message: move consistently. A small tweak in sequence can offer meaningful health gains.
For more context, refer to reputable international coverage on exercise science and fat loss, while evaluating local applicability through Thai health agencies and fitness professionals.