…And Helps You Lose A Few Pounds Faster
If weight loss is a goal for you, studies show that a morning workout could have a benefit. A major study found that participants who exercised soon after waking up lost more weight than those who exercised the same amount later in the day. However, Luke insists it has nothing to do with exercise on an empty stomach. “The notion of fasted training aiding fat loss is a myth,” he tells us. “This has been repeatedly refuted in laboratory studies. When it comes to weight loss, it’s about total calorie consumption and expenditure over an entire week or two-week period, not hour by hour. Exercising on a full or empty stomach is purely up to personal preference and comfort.
HIIT can boost concentration
If you have a busy day on the cards, stick to HIIT to keep your mind and body revved up. “HIIT causes what is called an afterburn effect. This is because the intensity of the exercise leads to an increased need for oxygen, so you end up with an oxygen shortage,” says David. “That means your body has to find more oxygen to recover. This, in turn, boosts your metabolism and burns more calories, and will maintain productivity and energy levels to avoid any mid-afternoon energy dips.
Lift weights later in the day
If you’re looking to build lean muscle, save strength training for later in the day when your muscles are ready for action. “Between 2 p.m. and 7 p.m., the body has its fastest reaction time, best coordination, and best muscular endurance,” explains Beth Crivelli, lead instructor at Sadhana Live. “Body temperature and blood pressure naturally rise in the evening – around 6:30 p.m. – and studies have shown this can increase muscle compliance and metabolism, which means a better workout.”
Your muscles are also better fueled later in the day, making them more responsive to training and reducing the risk of injury. “If you have a choice of when to incorporate resistance training into your week, I would avoid an early morning weight training session and do it later in the day. Not only are muscles more responsive later in the day, but we tend to wake up slightly dehydrated, which can increase your risk of injury.