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The debate is over! Read on to find out what's right for you and how to get the most out of every session!

Workout routine: 20 minutes of cardio machines, lift, abs, repeat.

Sound familiar?

Does the scale read the same number every week?

You're not alone. The jury is in, adding cardio to your weight lifting workout schedule might not just be counter-productive, it could also be taking away from the progress you've already made.

The good news is, we're here to tell you when cardio is a good idea and even how to do it so as not to lose your gains.

Are you ready?

Here Is A Quick Biology Review

Ask any lifter what he or she takes before they train. Undoubtedly it's some kind of mix that contains caffeine and, more often than not, creatine.

Both of these substances stimulate and speed up the creation of an organic molecule in your body called adenosine triphosphate, or ATP.

ATP is responsible for every rep of every exercise you perform. It's a biological unit that accounts for energy.

Basically what happens is your body breaks down carbohydrates and makes this molecule, which allows you to lift. It stores it in two places: Your skeletal muscles (the ones you use to lift) and your liver.

Exercise of any form is going to use ATP, because unlike stimulating muscle growth, all muscular moves require ATP, even running and jumping rope. And the body will flood the area that needs ATP the most.

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