Best time of day to exercise for maximum weight loss

I get this question a lot, what is the best time of the day to exercise for maximum weight loss? Is it in early in the morning? is it in the afternoon? or at night? keep reading to find the answer.

If you want to get in shape and lose those some extra pounds you need to pick the perfect time to exercise and the answer is that it depends on your daily routine.

You see, in order to lose weight you need to make sure that exercising is part of your daily life, you can’t just exercise one day and expect to have a great body and lose weight, you need to do this every day.

But as anything in life, each time you may pick it has its own advantages and disadvantages and you should take them into account for maximum weight loss.

Best time of day to exercise for maximum weight loss

Exercising in the morning

Exercising before breakfast is ideal for burning fat, after sleeping the whole night, without eating anything, the body has few carbohydrates to use as a fuel. This means it will need to use the fat reserves as the main source of energy.

At this time you need to warm up your body before doing any exercise because your body was cooled during the night, there is a slower blood circulation and there is a greater danger of injuring your muscles. This is the main reason why you will need to do a warm-up before starting your normal routine.

Exercising in the afternoon

If you’re not a morning person, doing exercise in the afternoon is the best option for you, you are aware, your muscles already warmed up naturally.

It could be easier to include your exercise in your midday routine and for me personally, when I go to the gym in the afternoon I find very few people there and this gives me a possibility to try any new routine without many people staring at me.

If do you want to exercise in the afternoon you need to be very careful because at this time it is very easy to get distracted by other activities and there some studies showed that the lungs work at their lowest rate at this time of the day and that can affect your aerobic capacities.

At night

If do you want to increase your muscles while you lose weight then exercising at night should be your thing. At this time your body temperature and your hormones levels are at their best to enhance the muscles.

It helps to reduce stress but doesn’t do it too late, try to have at least one hour between your workout session and your bedtime.

Final words

For maximum weight loss, you should choose the time you’re more energetic, this will help your body to burn fat easier and gain some muscles.

 

How Much Exercise Do You Need Every Day To Lose Weight?

Weight loss is a goal that requires both a disciplined dietary approach and exercise, among other factors, to achieve and excel. How much exercise is needed every day to achieve your weight loss goal is a common question and not one that generally has a clear answer.

How Much Exercise Do You Need Every Day To Lose Weight?

Unfortunately, there is not a magic number of minutes, reps or hours needed to lose weight, rather there are a number of variables that need to be considered in order to figure out the right number.

We’ll examine the different variables that come into play when trying to determine how much exercise is needed to give you a roadmap for determining the exercise timeframe that works best for you.

Variable 1: Calories Consumed and Calorie Quality

The first principle of weight loss is that to lose weight we must achieve a caloric deficit or expend more calories than we are consuming. Thus, in order to know the amount of exercise needed to lose weight, we need to know what our daily caloric intake is, and just as importantly, what the sources are for those calories (for example, vegetables versus potato chips).

To this point, if you operate on a low-calorie diet, generally speaking, it would take less exercise to lose weight and you may be fine with a moderate 3-4 day a week training plan. Conversely, if you eat excessive amounts or use tons of supplements, you’ll need to up your exercise plan and really push to get back into the caloric deficit mode.

Variable 2: Exercise Type and Intensity

The second key variable is the type of exercise, and more specifically the intensity. 20 minutes on the elliptical has a far different energy output than 20 minutes of all-out sprinting. This variable can also dovetail with our first variable, in that the greater the number of calories consumed, the more energy we may have for high-intensity exercise, whereas if we aren’t consuming too many calories, we may not need to exercise for an especially long time or at a high intensity per se.’

In general, exercise modalities that are more aerobic will require a longer time to see any sort of effective impact on weight loss. Jogging, biking, the elliptical or other options would all require a significant amount of time, potentially hours over the course of a week, to see a meaningful impact.

Conversely, anaerobic activities such as sprinting, resistance training or interval training methods will be more effective in a short amount of time, yet their intensity level is much higher and thus they have a certain level of pre-requisite fitness to achieve their full potential and results.

Variable 3: What is the Weight Loss Goal? How much time do we have to achieve it?

The third variable is arguably the most important, what is the weight loss goal? Much like our car ride or travel plans are determined by our destination, our exercise plan, and weight loss journey will be dictated by the goal we have set.

If the goal is to lose 5 pounds in two months, that is a fairly modest and achievable goal for most and would not require much additional exercise. If you were a sedentary person prior to your goal you would only need to exercise 20-30 minutes a day for 3-4 days a week to achieve this goal.

Conversely, if your goal is to lose 30 pounds in two months, the equation is radically different, and it would take an extreme amount of exercise, multiple hours every day at high intensity to achieve that same goal.

Putting it All Together: Finding the Right Number

Now that we have examined the variables, we can think about how to more effectively answer the question of how much exercise we need per day to lose weight. If you have a low caloric intake, generally speaking, are planning on utilizing low-intensity aerobic exercise and have a modest goal than you might be ok with 30-45 minutes of aerobic exercise a day.

However, if you love to eat, love to lift weights and also have an ambitious goal for weight loss, you’re going to have to spend hours per day working out to reach those goals.

The ultimate recommendation would be to accurately assess your starting point as compared to your goal, look at how much time you have to reach that goal, and then make a plan accordingly to reach it rather than rely on a standard number or cookie-cutter approach that doesn’t apply to every person.

 

 

 

Benefits of exercising

Doing regular exercises has many benefits from sleeping well, having a better memory, having a great body etc. Just exercise and the health benefits of regular exercise and physical activity are hard to ignore.

Everyone benefits from exercise, regardless of age, sex or physical ability. Need more convincing to get moving? In this article, I am going to give you for benefits of exercising.

Benefits of exercising

Benefits of exercising

 Boost to your emotional well-being

Doing regular exercise can boost your emotional well-being. Even light exercise can help boost your mood. In addition, more intense exercise can stimulate the release of mood-elevating compounds called endorphins.

Reduce risk of heart disease

Being overweight or obese can make you are more prone to heart disease, as you have a higher risk of cardiovascular disease. You can improve your cardiovascular function if you partake in exercise.

Improvement to memory

If you exercise more regularly, you move blood and oxygen to all your body’s organs, including the brain, which is great for revitalizing your mind.

Reduced risk of Diabetes

Physically active people are less likely to develop Diabetes, as exercise increases the body’s ability to use sugar for energy and thereby decreases the need for insulin.

Extra benefits of exercising

Other benefits include – Improved sleep pattern, increased strength, improved energy level, pain relief, longevity and increased bone density.

Final word

As I mentioned earlier in this post there are many benefits of exercising, what I will recommend is for you to do exercises minimum 3 times per week, this will improve your health in general.

 

Lose Weight And Build Muscle – The Right Way

To be able to lose weight and build muscle you need to be on a low fat, high protein diet and work out with weights on a regular basis. Low fat to help lose the excess body fat and high protein to help build the lean muscle mass, and the weights to tone, tighten, and strengthen.

Lose Weight And Build Muscle - The Right Way

If you are just starting out you will need to assess your current diet and make some changes. You can cut out most of the fat in your diet but remember, your body has to have some fats to work properly so you can’t cut them out completely. The fats to steer clear of are saturated fats, hydrogenated oils, and trans fats.

Some food choices that are good sources of fats that you should have are salmon, avocados, and olive oil. Just remember to eat these types of fats in moderation as well.

Proteins you should eat to lose weight and build muscle should be a lean protein like boneless, skinless chicken breasts or turkey breasts, any kind of fish, and pork and red meat in moderation. You may choose to take a protein supplement as well if you are really interested in bulking up. Do not take any supplements or anything like that without talking to your doctor first.

Working with weights is a very important part of the equation. Even if you just followed the diet tips listed above, you might lose the excess body fat but your body still needs resistance training to help build your muscles. Now if you’re a woman I don’t want you to panic, when I say build your muscles I’m not talking about becoming the Hulk, rather just getting some nice, and feminine, muscle tone.

The truth of the matter is that women simply can’t get really big, they just don’t have enough testosterone to get really big. If you’re thinking to yourself that I’m wrong because you’ve seen the female weightlifters you must understand that even if they’re not taking any performance enhancing drugs, they are still working out as a full-time job. Do you work out that much? Do you eat 100% healthy 100% of the time? probably not so all you’ll do by lifting weights is to get a fabulously toned body that will burn fat even while you’re asleep.

To get the most out of your weight training remember, it’s all about the form. I actually just got back from working out right before I wrote this article and no matter how many times I see it, I’m still amazed to watch the poor form people use when lifting weights.

Just today there was a young woman at my gym who was basically following me, she did all the machines or free weights I did. All I can say is that she must have been in a hurry because she did her sets so fast she might as well not have done them at all. She was hardly engaging her muscles at all, what she was doing was letting gravity and momentum help her through her sets. That’s not the right way to do it.

If you want to lose weight and build muscle there are three main steps: cut back on your fat intake, eat more lean protein and start weight training. Just make sure that you take it slowly when lifting weights, you want your muscles to do all the work, not gravity.

Top Ten Cardio Tips

As you know cardio is the cornerstone of your workout, that is why I came out with these top ten cardio tips will help you ensure your cardio is ultra-effective.

Top Ten Cardio Tips

Top Ten Cardio Tips

Get a Heart Rate Monitor
A heart rate monitor ensures you don’t over train or workout at too high a tempo and can help you hit your goals

No Pain Good Gains
When performing a normal cardio session you should still have the breath to conduct a conversation, don’t overdo the intensity it won’t benefit your development.

Do something you enjoy
Hate running? Don’t do it. Love cycling? Do that. Pick a cardio routine you will look forward to doing.

Switch Machines
A forty minute treadmill workout can be boring, can’t it? Why not switch between the treadmill, rower, elliptical and stepper?

Play with the intensity
When you have completed your base phase why not throw the odd high-intensity session into your workout? Sprint for thirty seconds and jog for two minutes and continue this for twenty minutes. A real tough workout!

Get the correct equipment
If you are running as part of your cardio routine, ensure you have the correct footwear. The wrong equipment will get you injured.

Do it in the morning
Performing your cardio routine in the morning on an empty stomach will massively improve the session’s fat burning properties.

Stay Hydrated
You will quickly become dehydrated if you’re not taking on water during your cardio sessions.

Stay Motivated
A standard cardio workout can become boring quite quickly so make sure you have some music on the go or a great view to keep you focused.

Wait at least 45 minutes before eating.
Waiting for at least 45 minutes after your cardio session before eating will massively benefit your fat burning capabilities.
Those are 10 top ten cardio tips that will help you ensure your cardio is ultra-effective.If you want to learn more about weight loss you can download my free ebook on ”10 Fast and Natural Weight Loss Truths No One Is Telling You About!´´