Hmm... I need to find out myself. I don't know what is the answer to your question. I'll do some Googling and get back to you if I bump into an anything. You should email the people at Nutrisystem as they probably could give you an answer..
I've done both....
I like cardio before lifting, cuz it gets your heart rate pumping and keeps it going through slower lifting..
Also, if you're trying to hit certain heart rate ranges, lifting before cardio is going to make that more difficult (if it's lower) or easier (if it's mid- to high-)..
I think, honestly, just get moving. Cardio is cardio. I don't do certain workouts when I do certain cardios, though. (I don't do anything before OR after Yoga, for instance. Or I don't do a heavy bike cardio before legs.).
But...I've been following something I read in a Muscle and Fitness or something, which increases reps (12 reps, for five sets) at a lower weight, with only 15 seconds in between sets..
This makes your lifting more cardio as well, and according to the magazine, if you're just going to do one or the other, to do your lifting and do it like this. I usually do both anyway, but I like this lifting regime...
Whichever is more enjoyable, more convenient, safer, etc..
Cardio, in general, does have an effect of limiting hypertrophy, so if that is all you cared about, you wouldn't even do the cardio. That said, I think you can get benefits from both, especially if relatively untrained. And your goals are not purely hypertrophy..
I find biking to the gym (then lifting) is an efficient way to sneak cardio in...
I suppose it depends on your goals. What are you trying to achieve?.
For speed training in race preparation I do intervals...10 minutes of intense cardio, one set of all my weights, wash, rinse repeat 2 more times......
My goal is just to try and reduce belly & chest fat, as well as build some muscle, and to be able to take my shirt off at the beach and not get chased by the whale harpooners..
I'm 47, so I'm guessing my ability to significantly bulk up in the muscle department will be limited...
Not true, Rick!! The GREAT news is that following the "hypertrophy" approach to lifing that Poly mentioned will yield you great results. I got my "beach body" back and I'm 55. Not a Sylvester Stallone, or a Sean, but enough to put the younkins in our family to shame..
It's also a relatively easy workout. Simply focus on one muscle group a day, only once per week, using muscle isolation lifts and multiple sets of 10 reps for each (all open for disussion, but a good starting point). Any trainer or gym rat can show you 3-5 lifts for each muscle group. You can knock out one muscle group in a half hour or so. This will build the "show off" muscle look very effectively and fairly rapidly. I saw results after just a couple weeks.
This is arguably not the best for overall "fitness", but is good for building visible muscle bulk. It will increase muscle mass, so beware of some funky scale readings for a while. Add protein..
No lifting removes the fat. That's what your Nutrisystem eating plan is for..
Now that beach season is over, I'm transitioning back to fitness and (ughh) running. Fitness involves more Crossfit kinds of moves. Box jumping, pullups w/kips, squats, etc. Some lifting, but mostly whole body moves that become very aerobic due to number of reps and the involvement of your quads and glutes (BIG muscles that take a LOT of oxygen)..
You should all listen to Gordon - for he is wise..
He worked Nutrisystem like it was his b*tch and ended up looking like he could bench press a Volkswagon ....
Did I mention that he has 3 grandchildren?.
NO EXCUSES IN HERE!!!..
Just did a "hypertrophy" search to get a plan started..
I appreciate all the help from you fine folks...