When you decide to get serious about your body and take responsibility for the extra pounds you're carrying, the common question people ask is when is the best time to work out? I've been experimenting with this in an attempt to answer the question for myself, and here's what I've learned.
If you're a morning person, that's great (I'm envious) and a morning workout will most likely compliment your lifestyle. If you wake up bright eyed and bushy tailed, chances are you have enough energy to perform a workout, so go for it and get it done and out of the way!
If you're not a morning person, you're in good company. It's up to you when you want to squeeze in your workout, but the important thing is…to find the time and not get lazy about it.
There is research that supports the morning workout as being the best time. Your body has used up its store of carbohydrates during the night performing basic life supporting functions. This is good news because you are not burning carbohydrates or sugar – you're almost instantly burning fat as fuel. According to some articles I've read, you can burn up to 300% more calories in a morning workout as long as you do it before you eat breakfast.
Now before you decide to set your alarm clock to wake you up an hour early, there's a thing or two you should know because there is a downside to this high calorie burn. I mentioned I was experimenting with workout times and although your body might not react the same way as mine did, it should be taken as food for thought.
Working out pre-breakfast was sluggish at best and resulted in my inability to finish what I started. I was completely exhausted in as little as 30 minutes and barely had energy to eat. My appetite also shot through the roof. Generally speaking, you may burn more calories (according to the article) with a pre-breakfast workout, but if you can't finish it due to lack of energy, you're at best breaking even.
Working out after breakfast, I had the energy to perform the exercise routine to completion and felt better with no appetite spikes. Yes you are using carbohydrates as a fuel source at that point, but you will have a better quality workout. Depending on your body and the intensity of your workout, I'd venture to guess the longer the time you exercise in your fat burning zone, the more calories you will burn versus an empty tank exercising attempt.
I think most people understand if you do the same workout everyday, your body will adapt to it quickly and you will plateau if you don't mix it up. I don't always do a workout right after breakfast, and I have often performed them as late as 10:30 pm. If you mix up your schedule and the exercise routine(s), your body will not be able to predict and adapt nearly as fast, which should help you to avoid the plateau from setting in.
A friend of mine was talking about how she loves to work out in the early morning hours before breakfast, describing how it gives her an “exercise high”. I can honestly say I've never experienced an exercise high, but she assures me if you keep exercising, after a few months it sets in. She can't understand how I can start a cardio workout so late in the evening; “It will get your body going and you'll be up all night long, Sue!” In some people that may prove true, but not for me. I am totally exhausted and ready to drop dead on the floor when I'm done, so exercise late at night helps me to sleep.
So if you're looking for a solid answer to the question, you should realize a perfect workout time doesn't exist. The real key is simply making time in your busy schedule to work out. Cut out an hour of TV at night, get up an hour early – there are ways you fit in working out, but it's up to you to be honest about your “lazy time” and carve a little niche' out just for you.
I know some people love the idea of a progress chart, but I don't view that as necessary. Instead, I prefer a different kind of workout chart – especially if you have several types of workouts you shift around and perform. In my chart, I've created abbreviations for different programs. For instance, “BBJ” stands for my Body By Jake thigh and buns machine, “WP” is Winsor Pilates, “CAR” is short for cardio, “S6” is Slim in 6. I like to mix and match on a regular basis while at the same time, needed to find a way to record what workouts I was performing. At the end of the day, I simply circle what workouts were performed.
Once a week I take measurements of my bust, waist, hips, thighs, and arms and see how well my diet and exercise plan are performing, and that's the real progress chart! Some also say throw out your scale, but I think it's important to watch your daily weight for a few main reasons. One, you can see the weight coming off, which gives your mind a mental boost and a sense of accomplishment. Two, if you're doing something wrong in your diet, the scale will see it first. Either you're eating the wrong foods, or you're not exercising – or both! The scale and the monthly circle chart will show that you need to adjust something you're doing wrong.
Be sensitive and use common sense when you're using the scale. Know if you ate French fries the day before, the fat and the salt will probably show up fast. In the case of women, your monthly cycle will also cause the scale to stop moving or show an increase of a pound or two. Don't panic and realize such fluctuations are normal and your body will drop the excess fluids once your cycle is over. The key is to avoid being neurotic and running head first into an eating disorder, which will grind your fat loss to a screeching halt.
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