anyone?

i like to do weights then a half hour on the bags then a protein shake and banana

but my mate said it should be the other way round. do a halkf hour on the bags then weights then protein shake and banana because its bad to eat straight after cardio because it stops the fat burning process so do the cardio first then weights

advice anyone?

Cardio for me.Well it depends how you do it I guess. If you do meaningful punches in the same spot over and over again.I would guess muscle.If you do light punches rapidly I'd say cardio.

both. it helps ur cardio and it helps build muscles as well, if the bag is heavy that is...