WORKOUT TIMING: WHAT TIME OF DAY GIVES THE BEST FITNESS RESULTS?

The best time of day to schedule your workout depends on your training goals, your job, family activities and whether you do cardio and weights on separate or on the same days.

The Key To Lean:

Recently a friend asked me what my secret is to staying lean. I told her I follow a clean diet, weight train and do yoga.

But I also know that incorporating 2 or 3 early morning, empty stomach cardio sessions is an instrumental element of my training program.

In fact, this method can be TOO effective - doing more than 2 or 3 sessions a week gets me TOO lean (don’t hate me, I’m telling you the damned secret!) I’m also telling you this because the beauty of this type of cardio training is that it is best NOT to do it every day. That’s right – just 3 days a week of this type of training in addition to regular weight workouts is often all it takes to get sculpted and lean.

Begin incorporating this type of cardio plan one day a week and work up to 3 or 4 sessions per week, depending on how quickly you want to reach your goals and how much fat you are looking to shed. Alternate your early morning cardio with weight training -do either an early morning cardio session followed by weight training in the afternoon or weights only on your cardio “off” days.

I highly recommend trying morning cardio for one simple reason – IT WORKS!

Here is what you need to know about why “fasted-state”, early morning cardio blasts fat:

The “Science-y” Reasons:

When you wake up after an overnight fast of 8-12 hours your body’s glycogen stores are somewhat depleted. Glycogen is usually the first thing your body turns to when it needs energy to support a workout. First thing in the morning, glycogen is not readily available so the body turns instead to stored fat to fuel the work.

There is less insulin present in the morning and insulin interferes with the use of body fat as fuel.

Eating releases insulin- insulin can interfere with fat burning ability. Cardio on an empty stomach means there won’t be an insulin release to interfere with fat burning.

Your metabolism is elevated for the rest of the day after doing morning cardio. This means you burn more calories through all your daytime activities. Evening cardio also raises metabolism but you won’t get the full advantage of its effects since it is closer to the time you go to sleep, which slows metabolism dramatically.

The Reasons I Like Early Morning Cardio:

Energizing! Release of mood-enhancing hormones and a great sense of accomplishment will empower you all day

No Sabotage! Start your day doing something good for yourself and you’ll be less inclined to put junk food in your mouth – why would you “un-do” your efforts by putting crap in there?

No more “I’m too tired”, “I got stuck at the office” excuses for missed workouts.

Early morning gym folks are less likely to want to waste time talking – they are there to get the work done and get on with their day –just like you!

No need to look gorgeous at 5am. Rolling out of bed , throwing on your ratty shorts is 100% acceptable in the early hours – no make-up or matching outfits required.

Keep In Mind:

Early morning cardio is very effective! you actually need to be aware of not doing too much so that you don’t burn off muscle (we never want to lose muscle – it’s what truly keeps our metabolism and fat burning at a premium).

Short & Sweet! Keep early morning, empty stomach cardio sessions short and sweet –aim for 30 minutes (I do 40 minutes total – 5 minute warm-up, 5 minute cool down)

Drink! Staying hydrated is important. On my drive to the gym I sip cold green tea ( I prepare it the night before and then refrigerate it in my water bottle overnight) and keep on drinking throughout my session. Don’t wait to feel thirsty or until the end of your workout to sip from your bottle

Eat! Immediately after your cardio session replenish your system to avoid muscle loss and keep your energy up

I’m Starving! I am someone who feels best doing my cardio on an empty stomach.

First thing in the morning I don’t have to deal with any of the lethargy that can come from working out too close to a meal. Once in a while I will have a hunger pang as I’m on my way o the gym but as soon as I get moving I feel good. But everyone is different. Although an early morning tummy grumble is probably something you can get past, if you feel lightheaded you may be better off using a strategy employed by many bodybuilders (this is also an excellent tactic if you are really paranoid about the risk of losing any muscle).

Try this: drink a protein shake or a protein meal (a hardboiled egg or a few slices of turkey work too), 30-60 minutes before your early cardio. Make sure what you are eating is 100% protein – you do not want to ingest any carbohydrates which can create the insulin response that makes it more difficult to burn fat during your workout. You’ll still be getting something to fill your belly and the amino acids in the protein will prevent any muscle breakdown.

I’m Not a Morning Person:

Here’s my advice: get over it! You’re telling me you want to burn fat? You want to crank up the metabolism? Well, here is your solution so stop with the whining about your circadian rhythms and get going. Your body can adjust. Period.

If you are serious about your fitness goals turn off the tv fifteen minutes earlier in the evening and set your alarm a little earlier in the morning. Expect that the first few days may not feel SUPERIOR but keep going – it gets easier and it’s worth it. I promise you, the feeling of having accomplished a fitness goal by 7am is worth the first few groggy mornings. Tell yourself you can do it and you will!

Bottom Line: working out consistently delivers the best results – no matter if you choose to do cardio at 5 in the morning or 5pm after you put the kids to bed. If there is no way your schedule allows you to do cardio in the morning then find a time that you CAN do it because you certainly won’t lose any fat doing NOTHING.

Remember to be flexible with fitness. Having an all or nothing mentality about workouts is not going to do you any good. Inevitably, life will throw you a curveball that forces you to get creative. Just remember if circumstances cause you to miss a morning workout it is not an excuse to completely ditch morning cardio for the rest of your life. EXPECT that you will occasionally miss a workout and know that it is OK! Just get busy anticipating the next morning when you CAN get up and strut your stuff.

Here’s to being sexy at sunrise!

Love,
Health Sundae

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