According to personal trainer Chris Hemsworth, for maximum muscle gains and superhero physique, you should focus on strength training before cardio.
“Focus on using as much energy as possible on the elevator,” Zocchi told Insider.
Centr fitness programs offer variations of Hemsworth’s muscle-building exercises for your fitness level and gym accessibility, using evidence-based techniques like pressing Do heavy strength exercises first.
Zocchi, who has helped the actor practice for Thor and other lead roles, says the technique is part of what has helped Hemsworth build his signature athletic aesthetic.
The weight-first approach helps ensure that cardio doesn’t interfere with your gains and focuses on muscle, no matter how hard you’re working out. bulk or
to become thinner.
Prioritize heavy lifting, especially if you’re short on time
Muscle building occurs when you challenge your body with more and more resistance such as heavier weights or more reps, a principle known as progressive overload.
According to Zocchi, to get the most out of your gym sessions, you have to work hard to signal to your muscles that it’s time to adapt by growing bigger and stronger.
Lifting first in the workout ensures that you have the most energy to stimulate your muscles, he says. More energy also helps you tackle complex movements that work multiple muscle groups at once, like deadlifts, squats, and presses, to build strength and full-body muscle.
You’ll also want to get enough rest between sets and focus on your breathing, says Zocchi.
“It’s amazing how much more you get out of the gym when you do that,” he says.
Fast-paced weightlifting can be great for boosting your overall fitness or improve cardiovascular endurance without runningbut for the best muscle gain and strength, you should have time to recover between sets, evidence suggestions.
And if you’re pressed for time and have to choose between strength training and cardio, Zocchi says strength training is the way to go if your goal is to maximize lean muscle.
Even if you are trying to lose weight, Lifting weights can help you burn fat over time by increasing your overall metabolism as you become stronger and more muscular.
Diet is more important for weight loss than cardio
According to Zocchi, many people combine a lot of exercise with cardio to lose weight, and while it can help burn calories, it’s not as important for fat loss as what you eat.
“Diet really gets overlooked when it comes to keeping your body fat low,” he says.
To lose weight, including body fat, you need to be in a calorie deficit by burning more energy than you eat. But consuming calories is much easier than burning them, which is why experts say you can’t get over a bad diet.
Strategies like eat more protein and enough carbohydrates, and focusing on nutrient-rich whole foods can help burn body fat for a leaner figure while minimizing any muscle lossAccording to a nutritionist.