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Is it better to do weights or cardio first?

The majority of fitness experts will advise you to do the cardio after the weight training, because if you do cardio first, it uses up much of the energy source for your anaerobic work (strength training) and fatigues the muscles before their most strenuous activity.

military.com - Cardio or Weights: Which Comes First? - Military.com

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One of the most frequently asked questions I get as a fitness professional is, "If I am going to do my cardio and strength training on the same day, which comes first?" Experts are split on this issue. The majority of fitness experts will advise you to do the cardio after the weight training, because if you do cardio first, it uses up much of the energy source for your anaerobic work (strength training) and fatigues the muscles before their most strenuous activity. This same view holds that strength training first will deplete the muscles' stored carbohydrates (glycogen or sugar), and therefore, it will enhance fat burning during the cardio workout because of the lack of available sugar for fuel. However, there is no credible, concrete research that proves this, and what it should come down to are your fitness goals. If your primary goal is to increase your aerobic endurance or lose body fat, then you should perform cardio first. If your primary goal is to increase muscular strength, then do strength training first. To get the most out of your workout, perform the exercise that is most important to your goals first, when you are not fatigued. If your fitness goals include overall improvements, finish your workout with the type of exercise you enjoy most. I see a lot of people who have set a goal of losing fat around their midsection, and they spend an hour on the bench press or doing tons of curls. Why? Because they are good at those and see the results. The problem is that when they are done, they are too fatigued or don't have time to have a quality cardio workout. The same applies to the folks I talk to who want to firm up their arms but don't like to lift weights because they don't want to "get big." Lifting weights does not equal "big" automatically, and you won't firm those muscles on the treadmill. Spend 10 minutes at the beginning of your workout working on your legs, chest, back, shoulders and arms and then go for your stair-stepping marathon. You will be shocked at how much more toned you become. The bottom line is this: It is better for you to have consistency in your exercise than to worry about the two extra calories you might burn from doing weights or cardio first. Analyze your goals and plan your workouts to reach those goals. Before you know it, your stomach will begin flattening out without sacrificing any of your chest or biceps size. Additionally, your triceps will have incredible shape and you still will be able to take the stairs to the top of Mount Everest.

Will you lose weight if you drink lemon water everyday?

Lemon water can promote fullness, support hydration, boost metabolism and increase weight loss. However, lemon water is no better than regular water when it comes to losing fat. That being said, it is tasty, easy to make and can be used as a low-calorie replacement for higher-calorie beverages.

healthline.com - Does Lemon Water Help You Lose Weight? - Healthline

Lemon water is generally a very low-calorie beverage.

Assuming you squeeze the juice from half a lemon into water, each glass of lemon water will contain just six calories (1). For this reason, if you swap out higher-calorie beverages like orange juice and soda for lemon water, then this can be an excellent way to cut calories and help with weight loss. For example, one cup of orange juice (237 ml) contains 110 calories, and a 16-ounce (0.49-liter) bottle of soda contains 182 calories (2, 3). Replacing even just one of these beverages per day with a glass of lemon water could reduce daily calorie intake by 100–200 calories. Some evidence even shows that drinking low-calorie beverages with meals could decrease the number of overall calories consumed in the meal. In one study, 44 women ate lunch with either a beverage that contained calories or one that did not. Researchers then measured the calories consumed. They found that drinking calorie-containing beverages like sugar-sweetened soda, milk and juice with a meal did not make people compensate by eating less. Instead, the total calories consumed increased, due to the calories from the beverage ( 4 ). Though lemon water is not calorie-free, it is low enough in calories that it could produce a similar effect and help decrease calorie intake.

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