The UK's most complete GLP-1 guide
Every Question Answered. Every Side Effect Explained.
- How GLP-1 medications work
- Mounjaro vs Wegovy compared
- Injection instructions
- Side effects & solutions
- What to eat on treatment
- FAQs answered
Free tracker included with every download this week
Cardio Before or After Weight Training for Weight Loss
Whether you should do cardio before or after weight training depends on your specific weight loss goal. Both orders can work, but the timing affects how your body uses energy and builds muscle. For effective weight management in the UK, combining structured exercise with evidence-based approaches — including lifestyle changes and, where appropriate, prescription weight loss medication — delivers the best results. This guide explains the science behind exercise timing and how it fits into your overall weight loss strategy.
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Calculate Your BMI Instantly
Enter your height and weight below. Supports both imperial (stone & lbs) and metric (kg). Results include NHS category, healthy weight range, and ethnicity adjustments.
What Is BMI and Why Does It Matter?
Body Mass Index (BMI) is the most widely used screening tool for assessing whether your weight falls within a healthy range. Used by the NHS, GPs, and weight management services across the UK, BMI provides a quick snapshot of your weight relative to your height. The formula is simple: your weight in kilograms divided by your height in metres squared (kg/m²).
While BMI isn't a perfect measure — it doesn't account for muscle mass, bone density, or fat distribution — it remains the standard first step in identifying potential weight-related health risks including type 2 diabetes, cardiovascular disease, high blood pressure, and certain cancers.
The NHS also recommends adjusted thresholds for people of South Asian, Chinese, or Black African heritage — a BMI of 23 or above is classified as overweight, and 27.5 as obese. Our calculator includes this adjustment as a one-click toggle.
The Case for Cardio Before Weight Training
Doing cardio before weight training can be beneficial if your primary goal is calorie burn and fat loss. When you perform aerobic exercise first, your glycogen stores are relatively full, allowing you to sustain higher-intensity cardio. This approach maximises calorie expenditure during the cardio phase.
- Higher initial heart rate: You start with maximum cardiovascular capacity
- Greater fat oxidation potential: You haven't yet depleted energy reserves
- Warm-up effect: Cardio prepares your muscles and joints for resistance work
However, this order may reduce the intensity of your subsequent weight training because you've already fatigued your central nervous system. For weight management UK guidance, NHS resources suggest combining both aerobic and resistance exercise for optimal results. If weight loss is your sole objective, cardio-first can slightly increase total calorie deficit.
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How It Works
Three simple steps to understand your weight and take action.
Enter your height and weight in our free calculator. Get your BMI, NHS category, healthy weight range, and ethnicity-adjusted thresholds instantly.
If your BMI suggests you're overweight or obese, explore our GLP-1 calculators to project potential weight loss on Mounjaro or Wegovy.
Use our progress tracker to log your weight weekly, visualise your journey with charts, and stay motivated — all stored privately in your browser.
Free Weight Loss Tools & Guides
Everything you need to understand your weight, explore medication options, and track your progress — completely free.
The Case for Cardio After Weight Training
Performing cardio after weight training is often preferred for building muscle whilst losing weight. Weight training first preserves your strength and power output, allowing you to lift heavier and perform more repetitions with proper form. This preserves muscle mass during a calorie deficit.
- Maintained strength performance: You lift at peak capacity when muscles are fresh
- Better muscle preservation: Resistance training stimulus remains optimal
- Fat burn in fasted-like state: Light cardio after weights can tap fat stores efficiently
Research supports this order for body composition changes. When combined with prescription weight loss medication like GLP-1 weight loss injections, this approach helps preserve lean mass whilst reducing fat mass, making it ideal for sustainable weight management.
- Dual GIP/GLP-1 receptor agonist
- Up to 22.5% body weight loss (SURMOUNT-1)
- Weekly injection, dose escalation over 20+ weeks
- Available via private prescription in the UK
- Doses: 2.5mg → 5mg → 7.5mg → 10mg → 12.5mg → 15mg
- GLP-1 receptor agonist
- Up to 15–17% body weight loss (STEP trials)
- Weekly injection, 5-step dose escalation
- NHS & private prescription available
- Doses: 0.25mg → 0.5mg → 1mg → 1.7mg → 2.4mg
Mounjaro vs Wegovy: Head-to-Head
A side-by-side comparison of the two most popular GLP-1 weight loss medications available in the UK.
| Feature | Mounjaro | Wegovy |
|---|---|---|
| Drug class | Dual GIP/GLP-1 agonist | GLP-1 agonist |
| Active ingredient | Tirzepatide | Semaglutide |
| Avg. weight loss | 15–22.5% | 12–17% |
| Key trial | SURMOUNT-1 (2022) | STEP 1 (2021) |
| Max dose | 15 mg weekly | 2.4 mg weekly |
| Escalation period | 20–32 weeks | 16–20 weeks |
| Administration | Weekly injection (pen) | Weekly injection (pen) |
| NHS availability | Private prescription only | NHS & private |
| Approx. private cost | £150–£250/month | £150–£300/month |
| Common side effects | Nausea, diarrhoea, constipation | Nausea, vomiting, diarrhoea |
Data sourced from SURMOUNT-1 and STEP 1 clinical trials. Costs are approximate and vary by provider. Always consult a prescriber.
Am I Eligible for Weight Loss Medication?
In the UK, eligibility for GLP-1 weight loss medications like Mounjaro and Wegovy is based on your BMI and overall health profile.
- BMI of 30 or above (obese)
- Age 18 or over
- No contraindicated conditions
- Committed to lifestyle changes
- BMI of 27 or above
- Plus type 2 diabetes
- Or high blood pressure
- Or obstructive sleep apnoea
Use our BMI calculator to check whether your BMI falls within the eligible range.
How We Built These Tools
Every calculator and guide on myweightcheck is built with accuracy and transparency in mind. Our BMI calculator uses the standard WHO formula with NHS-aligned category thresholds. Our GLP-1 projections are modelled on published clinical trial data from SURMOUNT and STEP studies.
All data stays on your device. We don't require sign-ups, and we don't store your health information on any server. Your progress tracker saves data locally in your browser using localStorage, so only you can see it.
We're based in the UK and our tools are designed specifically for UK users — supporting stone & lbs by default, referencing NHS guidelines, using NICE-approved medication data, and linking to GPhC-registered pharmacies.
Frequently Asked Questions
Common questions about BMI, weight loss medications, and our free UK tools.
Does the order of cardio and weight training really matter for weight loss?
Yes, it affects your performance and results. Cardio first maximises calorie burn; weights first preserves muscle mass and strength. For overall weight management UK outcomes, consistency matters more than order — choose whichever approach you'll stick with long-term.
Can I do both cardio and weights on the same day?
Absolutely. Many people successfully combine both daily. The key is adequate recovery, nutrition, and progressive overload. Using a free progress tracker helps monitor whether your routine is delivering results over time.
How does exercise fit into NHS weight loss guidance?
The NHS recommends at least 150 minutes of moderate-intensity aerobic activity plus strength training twice weekly for adults. Combined with a calorie deficit of roughly 500 kcal daily, this typically results in sustainable weight loss of 0.5–1 kg per week.
If I'm on Mounjaro or Wegovy, does exercise order change?
No — exercise timing principles remain the same. Prescription weight loss medication works alongside exercise and diet, not instead of them. GLP-1 weight loss injections support your efforts, but you'll still benefit from structured, consistent physical activity.
What's the best way to track whether my routine is working?
Monitor weight loss trends over weeks (not daily), track how you feel and energy levels, measure waist circumference, and observe strength improvements. Use our free BMI calculator to see changes in your health metrics, and log progress with our weight loss tracker for accountability.
Ready to take control of your weight loss journey?
Start with a free BMI check, explore your GLP-1 options, or begin tracking your progress today. No sign-up. No cost. Just results.