The second part can be done a couple of different ways. First off, drink plenty of water!! Water is an absolute necessity to make this happen! Secondly, pop a couple of fish oil or flax seed oil capsules. Getting a couple of grams of "good" fats can help jump start the fat burning process in your body.
As for the timing, try to get your protein drink, fish oil, and fat-burn pills into your system about an hour before the workout. In other words, it's a good strategy to do this first thing as you wake up, and then do the normal morning chores until it's time to head for the gym.
Avoid carbs like the plague—until immediately after the workout. Then you'll benefit from grams or so of something sugary, like a couple of bananas or a classic coke! The objective here is to get your overall energy levels up ASAP. You'll need plenty of fuel readily available in your bloodstream to make sure you can pull off a heavy session with the barbells.
In other words, you have the very opposite situation as above, where you strived to keep energy levels down. First thing when you wake up, is to eat something that'll give you a good load of carbs and protein. Oatmeal porridge, egg whites, a fruit, a glass of juice, and a glass of low-fat milk is the power breakfast. Give yourself a variation of fast and slow carbs, and don't forget to get some good fats in there as well.
Allow for at least an hour to digest this food. You don't want to go to the gym and find that your body is still busy trying to digest the breakfast. One thing the weight training shares with the cardio, is the need for fast carbs sugar!
Remember—after a workout, your muscles are in a state of catabolism, and the only thing to save them from getting cannibalized is to feed the body something else to eat instead of your own muscles. And it has to be fast! So, if you wake up at 7, eat immediately, then eat another meal at and it the gym at for muscle building. If you want to loose fat however, it is best to do cardio on an empty stomach or after ingesting some protein and a fat burner.
This is because your body has been without food for 8 hours, and there is little more than fat in your body to be burned for energy. So for muscle, the best time is a few hours after you wake up, for fat loss, immediately after waking up.
More strength for lifting means more muscle stimulation, which means more growth. As a result, your strength levels are an important factor if you want to build muscle, considerably less if you want to loose fat. Flexibility is also important for muscle building because more flexibility means less chance of injury and larger range of motion, which both mean more muscle mass. Flexibility, again, is less important for burning fat.
Blood pressure is highest in the morning after waking up, so if you have any special medical conditions or blood problems, it is best to consult a physician before exercising in the morning, or at any time for that matter. For people without blood pressure problems, working out in the morning is completely fine for both goals.
Pain tolerance is greatest in the afternoon, so you can push yourself to your limits without experiencing as much pain. For bodybuilders, this is an essential factor! So for both building muscle and losing fat, you should train in the afternoon to reduce pain and push harder.
Generally, you feel much more refreshed in the morning after eating a good meal. It ha also been proven that you can concentrate more in the morning, and concentration on the weight you are lifting or on your cardio is essential for improving your physique. So, mentally, it would be best to workout in the morning. EPOC stands for 'excess post-exercise oxygen consumption.
Basically, this means that working out in the morning will boost your metabolism and make you burn more calories through out the rest of the day than working out at night.
This is important for both muscle building and fat loss! Overall, from all the factors evaluated, the best time to workout is after eating 1 or 2 meals hours after waking up, at for people who wake up at However, this can be an inconvenient time. Read the next part to find what personal factors can affect your best time to workout.
Whether you are a teenager, working adult, or whether you have a family or not, your personal life will almost always get in the way of your favorite time to workout. That's why it is essential to also evaluate the different personal factors affecting our best workout time. Unless training in the office is possible, or you can convince your boss to give you a different shift, your working hours are pretty much fixed and you're going to have to work around them.
However, an exception is if your work gives you a 2 or 3 hour break in the middle of the day during which you can hit the gym. But don't take too long! Prioritize your life, would you rather schedule your workouts around your work, or quit your current job and find another job that doesn't conflict with your workout times? I thought so Your family is the most important thing in your life, and if you decide to workout after work, you may find yourself missing out on valuable time with your children, wife, or at home.
It is best to schedule the workout in the morning before work so that you have the evening to finish your work and be with your family. If you are a teenager in school, morning workouts are also a good option so you can finish off your homework, but, since the school day finishes earlier than the work day, after school is also a popular option. Maybe your gym doesn't open in the morning at , or maybe it doesn't stay open until when you are free. Also, keep in mind that there are specific times when the gym is most crowded, making it difficult to concentrate and making your workout take longer time.
Check with your gym to see its working hours, and ask about the most crowded times to try to avoid these times. Sometimes problems or urgent and important errands will arise that you have to do. Make sure you pick a time least probably to be interrupted by work or family, and make it a habit to go every single time to a scheduled workout.
Working out at a different time every day makes it hard for your body to adapt, and it lowers your motivation. Are you a morning, afternoon, or nighttime person? Do you need 5 cups of coffee in the morning to wake up, or do you feel refreshed as soon as you get out of bed. It is important to pick a workout time where you feel most motivated and comfortable, regardless of scientific factors.
Even if you picked a time where all the physical and personal factors are at their best, if you don't feel like working out, you won't! Regarding personal factors, the best time to workout would be when you feel at your best, and during a time when the gym is less crowded and you are less likely to be interrupted by family or by work. Also, pick a time that will not interfere with the amount of time you spend with your children.
The best time of the day to workout is a time when you feel at your best physically and mentally, when you can concentrate, when your gym is not crowded, when you cannot be interrupted, preferably in the morning after having a meal as proved in the scientific factors.
Read the reasons above to find out why. Changing the time when you workout can be beneficial, but it will not be as effective as changing other factors, and it could cause other problems. These problems include lack of commitment to workouts after changing the time, because you are out of habit or you don't feel like it. In my opinion, working out should become a habit at a specific time in the day, which will make you more motivated and get you better results.
If you hit a plateau, change the time of your workout only as a last resort, of changing all else fails! However, if your goals are changing, changing the workout times could be beneficial. For muscle building, the best times are morning or afternoon, not any later, so you are more flexible. However, for loosing fat, your best time is in the morning for sure.
If you have been building muscle by working out in the afternoon, you could change your workout times to the morning as you begin cutting which help tremendously, and it will also surprise your body.
If you have any more questions, contact me at Dark Knight Basil hotmail. I hope you learned from this article. There are so many factors that go into setting up one's workout plan, that we end up ignoring an important factor in our growth or weight loss opportunities: Workout Timing. Most people will tell you that there really isn't a 'best time' to work out, and that that most important thing is that you workout period.
They are half-right, the timing of workouts is probably way down the list of factors in your success. Nutrition, Sleep, and Training Style are going to be more important than the time of day that you train. However, with that said, don't you want to give it your best every time you go into the gym? Many of you spend thousands of dollars a year on supplements that help boost your performance, let's take a look at something you can do FOR FREE to increase your effectiveness in the gym.
Our bodies run on cycles, or rhythms, that if monitored, can show us when our bodies are at peak performance. Humans run on what is known as a Circadian rhythm Latin for 'around the day' controlled by the hypothalamus part of the brain , these rhythms help to control our metabolism and body temperature. The Circadian rhythm typically reacts to cues such as sunlight and temperature, which explains why many of us are more active during the daytime and in the warmer weather. This also gives some credence to the theories of weight loss being affected by season.
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