The text contains several claims about exercise physiology, particularly regarding the sequence of cardio and weight training, and their effects on hormone production and fat burning. Let's analyze t…
Original video: https://www.instagram.com/reel/DFh1R7wAdu9/
Fact checked on: June 1, 2025
Fact Check Analysis
The text contains several claims about exercise physiology, particularly regarding the sequence of cardio and weight training, and their effects on hormone production and fat burning. Let's analyze these claims:
1. "You never, ever, ever, ever do cardio before weights."
- Claim: This is a recommendation rather than a factual claim. The order of cardio and weight training can depend on individual fitness goals. Some studies suggest that doing cardio before weights can affect strength performance, while others indicate it might not significantly impact outcomes. The best sequence can vary based on personal goals (e.g., improving cardiovascular endurance vs. building muscle).
2. "It creates the hormone production of fat burning, which we call catabolic."
- Claim: The text suggests that cardio induces a catabolic state. Cardio can indeed increase the production of certain hormones like cortisol, which is catabolic. However, the relationship between cardio, hormone production, and fat burning is complex and not solely defined by being "catabolic."
3. "If you do cardio, your body starts to secrete the catabolic hormone to burn fat."
- Claim: Cardio can increase the secretion of hormones like cortisol, which are involved in energy metabolism and can be considered catabolic. However, the primary hormones involved in fat metabolism are more related to insulin and glucagon, and the process is not simply about being "catabolic."
4. "As soon as you start lifting weights, it stops the secretion of the fat burning and then starts secreting just anabolic."
- Claim: Weightlifting can promote anabolic hormone production, such as testosterone and growth hormone, which support muscle growth. However, the body does not simply switch off fat burning; both processes can occur simultaneously, depending on intensity and duration.
5. "If you do weights and then go back and do the treadmill, like the Orange Theories or some of these others, then it shuts off the production of anabolic, go back to catabolic."
- Claim: The body does not switch hormone production on and off so abruptly. Both anabolic and catabolic processes can occur concurrently, and the body's response depends on various factors, including nutrition, intensity, and duration of exercise.
6. "After 20 minutes, your body starts to dip into the fat stores and will also burn the glycogen."
- Claim: During exercise, the body initially uses glycogen stores for energy. As exercise continues, especially in moderate to low-intensity activities, the body increases fat oxidation. However, the exact timing can vary based on the individual's fitness level and diet.
7. "By the time you get done with 45 minutes of exercise, your body is burning 70% fat at that point, and 30% of the glycogen."
- Claim: The ratio of fat to glycogen burned during exercise depends on intensity and duration. At moderate intensities, the body does increase fat oxidation over time, but specific percentages can vary widely among individuals.
8. "So that means if you do the cardio towards the end, you're all burning fat, baby."
- Claim: Ending with cardio can indeed promote fat oxidation, especially if glycogen stores are depleted. However, the body continues to use a mix of fuel sources, and the exact contribution of fat vs. glycogen depends on various factors.
Overall, while some claims in the text have a basis in exercise physiology, they are oversimplified and may not apply universally. The sequence of cardio and weight training should be tailored to individual goals and preferences.
1. "You never, ever, ever, ever do cardio before weights."
- Claim: This is a recommendation rather than a factual claim. The order of cardio and weight training can depend on individual fitness goals. Some studies suggest that doing cardio before weights can affect strength performance, while others indicate it might not significantly impact outcomes. The best sequence can vary based on personal goals (e.g., improving cardiovascular endurance vs. building muscle).
2. "It creates the hormone production of fat burning, which we call catabolic."
- Claim: The text suggests that cardio induces a catabolic state. Cardio can indeed increase the production of certain hormones like cortisol, which is catabolic. However, the relationship between cardio, hormone production, and fat burning is complex and not solely defined by being "catabolic."
3. "If you do cardio, your body starts to secrete the catabolic hormone to burn fat."
- Claim: Cardio can increase the secretion of hormones like cortisol, which are involved in energy metabolism and can be considered catabolic. However, the primary hormones involved in fat metabolism are more related to insulin and glucagon, and the process is not simply about being "catabolic."
4. "As soon as you start lifting weights, it stops the secretion of the fat burning and then starts secreting just anabolic."
- Claim: Weightlifting can promote anabolic hormone production, such as testosterone and growth hormone, which support muscle growth. However, the body does not simply switch off fat burning; both processes can occur simultaneously, depending on intensity and duration.
5. "If you do weights and then go back and do the treadmill, like the Orange Theories or some of these others, then it shuts off the production of anabolic, go back to catabolic."
- Claim: The body does not switch hormone production on and off so abruptly. Both anabolic and catabolic processes can occur concurrently, and the body's response depends on various factors, including nutrition, intensity, and duration of exercise.
6. "After 20 minutes, your body starts to dip into the fat stores and will also burn the glycogen."
- Claim: During exercise, the body initially uses glycogen stores for energy. As exercise continues, especially in moderate to low-intensity activities, the body increases fat oxidation. However, the exact timing can vary based on the individual's fitness level and diet.
7. "By the time you get done with 45 minutes of exercise, your body is burning 70% fat at that point, and 30% of the glycogen."
- Claim: The ratio of fat to glycogen burned during exercise depends on intensity and duration. At moderate intensities, the body does increase fat oxidation over time, but specific percentages can vary widely among individuals.
8. "So that means if you do the cardio towards the end, you're all burning fat, baby."
- Claim: Ending with cardio can indeed promote fat oxidation, especially if glycogen stores are depleted. However, the body continues to use a mix of fuel sources, and the exact contribution of fat vs. glycogen depends on various factors.
Overall, while some claims in the text have a basis in exercise physiology, they are oversimplified and may not apply universally. The sequence of cardio and weight training should be tailored to individual goals and preferences.
Video transcript
You never, ever, ever, ever do cardio before weights. It creates the hormone production of fat burning, which we call catabolic. So what the worst thing you could do is, like, Orange Theory, some of these others, where you go back and forth, because you're confusing the body. Did you know that? Because what happens is, if you do cardio, your body starts to secrete the catabolic hormone to burn fat. What happens is, as soon as you start lifting weights, it stops the secretion of the fat burning and then starts secreting just anabolic. Then if you do weights and then go back and do the treadmill, like the Orange Theories or some of these others, then it shuts off the production of anabolic, go back to catabolic. So what you're better off doing is the anabolic exercise, which is the weight-resistant movements first. After 20 minutes, your body starts to dip into the fat stores and will also burn the glycogen. But the first 20 minutes, your body's only burning glycogen. Okay? So why not use the first 20 minutes for that glycogen for the weights, because it's more intense. By the time you get done with 45 minutes of exercise, your body is burning 70% fat at that point, and 30% of the glycogen. So basically, you go at a higher fat burning the longer you go. So that means if you do the cardio towards the end, you're all burning fat, baby. Instead of burning your sugar and maybe half and half. So that's why I tell people, do the cardio at the end.