Pros and cons, to morning, afternoon and evening work out time frame.

Lets just get right into it. You can read my opinion here for a little more detail if you would like.

what time is good for you

Morning exercise pros 

Exercising in the morning can:

  • Get our metabolisms off to a flying start helping us burn more calories throughout the day
  • Promote more fat burning because our depleted glycogen stores force our bodies to turn to fat
  • Produce endorphins that stimulates us and helps us get off to a positive start to the day
  • Act like a cup of coffee and wake us up
  • Help us exercise more consistently by minimizing distractions
  • Can create time for exercise by forcing us to get up a bit earlier
  • Improve energy levels for the rest of the day ahead
  • Improve our mental sharpness for hours after
  • Allow us to exercise unaffected by summer heat
  • Minimize our exposure to air pollution exercising outside
  • Make it easier to get on machines in the gym without waiting and when time limits don’t apply

Morning exercise cons 

As well as having many positives, morning exercise also has some negatives.

Included in these are the facts that morning exercise can:

  • Force us to workout with less than optimal energy levels
  • Promote injuries by forcing us to workout with cold, stiff muscles
  • If exercising before eating, muscle (as well as fat) can be used as a fuel source
  • Make it difficult for us to form a habit for exercise (if we are not “morning people”)
  • Put some of us at higher risk for heart attack (research suggests a generalized increased risk) Continue reading

When is a good time to work out?

“Vince, when is the best time of day to work out, morning, noon or evenings?” This is what a colleague of mine asked when I told him I was

Timing isn’t everything.

headed to the gym after work. It was about 3:30 pm. Of course I gave him my two cents on the subject. I said to him, “it all depends on you and your schedule. I also said that’s like asking when is a good time to schedule an appointment or when is a good time to eat breakfast, lunch or dinner, when is the best time to go grocery shopping. Of course there are experts out there that say mornings are the best time, but for me, it just depends on the person”.

I go when I can and when I feel like it. And if I have a work out partner (which I highly recommend) I go when we both are free. (Just as long as I get it in).
I do more weight lifting than cardio which is terrible. I hate cardio. I get better results when I fix my mind about 2 or 3 hours before going in the late afternoon. My muscles are at their best around this time because of my “internal clock” since I am use to going at that time. And there is no interference with my workout. We all have distractions and life is happening all the time that may cause us to leave the gym or where ever we work out, that may prevent us from finishing our exercises.
On the weekends I may go in the mornings. I don’t set an alarm to get up and go. I’m not a morning person. But after I crawl out of bed, get to moving around, see what’s on the calendar, do my bathroom activities, I may jump in the car and be there before 10:00 am.
I will even grab a protein shake or a bite to eat before I go. It’s not good to work out on an empty stomach because your body needs fuel. You will burn muscle and some healthy fats if you’re doing this.

The bottom line is that it is more important that we workout than when we workout. If we can’t workout in the morning, or don’t want to, but can work out in the afternoon or evening, that’s cool. Just get it in.
If it isn’t broke, don’t fix it. If you currently have an exercise time and routine that is working for you, stick with it. Like Nike says, “Just Do It.”
Regardless of what the research says, every individual is unique, and as such, each person’s body chemistry, mentality, physical readiness and inner clock is different. What works best for one person may not work for another. In fact, what works best for us today may change in a couple of months or years.
The difference between working out in the morning, afternoon or evening is likely to be negligible at best. Just my two cents. Decide the best time for you to exercise based upon your personal goals, schedule and lifestyle. Ideally, you will pick a time that you are able to stick with consistently and make it a part of your daily or weekly routine.

Check out some of the pros and cons here if you like. I would love to hear what time works best for you. Just to see the differences. It will be a learning experience for us all. Please feel free to leave a comment or a reply.

    

The 5 Craziest, Most Effective Ways to Trick Muscle Fast

I recently had the pleasure of meeting Matt Clark, creator of “The Muscle Formula” (check it out at HERE). Matt has helped over 30,000 people improve their health, build muscle, and burn fat through incredibly effective programs unlike anything else. Through helping so many people, he’s discovered some really powerful TRUTHS about building muscle quickly, safely, and naturally. Here’s what he told me:

Building rock-hard, lean muscle is not complicated. That is why I have boiled down 5 surprising, yet easy-to-follow principles for you to make building muscle a piece of cake!

1. Measuring = Success:

Do you wonder why so many guys are in the gym all the time but never look any different? (Maybe this is you..). How about why athletes are able to make so much progress in a short period of time? It’s not the coaches, it’s the tracking. To rapidly build muscle, you need to track the weights you use and the reps you do. Then, FORCE your body to increase each and every workout.

2. Use the 10% Rule:

Now that you know the importance of tracking your weights & reps, you need to follow the 10% Rule. Each and every workout try to increase the weight or number of reps from your previous time doing each exercise. You’ll eventually be lifting so much weight that you won’t be able to sustain a 10% increase, but that’s fine. When you hit that mark, try for 5%. Get started on this now and watch you muscles EXPLODE!

3. Food, then Protein Shake:

Too many “skinny” guys tell me that they just “can’t gain weight”. Part of the problem is that they flat out don’t eat enough and aren’t following the eating tricks so many bodybuilders, fitness models, and guys like me have figured out over the years. One great trick to pack in extra calories is to eat your protein shake AFTER your meal because it’s far easier to down a shake after eating a big meal than it is to eat the same size of a meal after you’re already full from a shake. Try drinking a protein shake after breakfast and dinner each day and watch your muscles grow.

4. Know Your Calorie Balance:

Most people have no idea what they’re eating vs. burning. This is why I recommend that you use a calorie-tracking tool like FitDay.com (can use their free version) for 7 days every 6 months. This will give you incredible insight and a good “feel” of your calorie balance so you know how many calories you need to eat based on your lifestyle and exercise schedule.

5. Compound Exercises FIRST:

Every single day I see guys at the gym pumping away doing dumbbell curls. Yet, they have no BASE of muscle. If you focus on big compound exercises like squats, deadlifts, and bench press, you’ll see ALL of your muscles grow and you’ll look more athletic. Then you can start fine-tuning with exercises like curls at the END of your workouts. Why do you think professional athletes are so HUGE? (Hint: It’s not from doing “curls for the girls”…)

I highly recommend you watch Matt’s presentation on building muscle in which he reveals one crazy trick to building muscle FAST that you’ve never heard of before and doesn’t require any supplements or workout gadgets. Check it out here now:

Click here to watch it now

P.S. Matt just told me that this video is generating too much controversy and he’s getting a lot of heat from big name supplement companies. Make sure you check it out right now while it’s still available…
Click here now while it’s still available

Boost Your Bust – An Honest Review

Can you really increase you breast size naturally without surgery, pills, creams etc etc

Well a new website call BoostYourBust.com says you can and thousands of women have already used there strategies.

Now it’s a pretty bold claim so I wanted to take this ‘Magic Formula’ for a test drive and see for myself if a natural option works.

So to start with I went to the site and purchased a copy of the ebook so I could put it to the test over the coming weeks

Reading the ebook I was pleasently surprised as it was very clear and easy to follow and in theory the advice made sense.

I learned…

The 10 Top Foods To Increase Breast Tissue

The Little Known Super Supplement That Has Already Been Proven To Increase Breast Size

The Top 5 Exercises Which Instantly Make Your Breasts Look Bigger

And much more

So now was time to put it to the test…

I gave the methods inside a full test run over 6 weeks and with 2 weeks I had already started to notice a difference. It took just under 4 weeks for me to gain one cup size taking me from a B cup to a C cup.

At 6 weeks I had seen even more improvement and was a very full C… I decided to keep going for another week as it would take me to a D cup which was my goal to start with.

When I looked back at the progress and growth I was blown away. I didn’t expect it to work as good as it did and was unsure if I’d see even a small increase but 7 weeks later I was two full cup sizes bigger.

And the best part about the Boost Your Bust method is that you don’t have to go through any expensive and painful surgery.

If you’d like to increase your own cup size then just visit the Boost Your Bust site below. I recommend the methods 100%

Click Here Now!!!!

Zinc Magnesium Benefits Beyond Strength

Zinc

Zinc (Photo credit: AJC1)

Zinc and magnesium combinations offer many more tangible health benefits than the marked increases in muscular strength and size so familiar to explosive strength athletes. From a heightened immune system to liver protection, zinc is a wonder mineral. Magnesium is essential to muscle and heart function, and is now regarded as playing a critical role in preventing a number of illnesses.

Bodybuilders and fitness enthusiasts were quick to borrow the zinc and magnesium mineral mixtures to reach their own goals. The combination uses the aspartate forms of the 2 major ingredients and adds a little vitamin B-6 to increase their absorption. The supplement is available in a number of brand names.

Its initial popularity two years ago was due to a study that detailed the effects of the supplement on college football players in an 8-week training period. All athletes in the study were experienced lifters.

The results were spectacular. The athletes taking the mineral combination posted an average 11.6% increase in leg strength, compared to 4.6% in the placebo group. The group taking zinc and magnesium also had a 30% increase in free and total testosterone levels, compared to 10% decreases in the placebo group.

While these gains alone are enough to prompt many athletes to take the mix, other values of the two minerals for the general population — whether or not they train with weights are enormous.

Zinc
Zinc is essential to numerous chemical reactions in the body, including protein synthesis and cellular energy. Its immune system values begin with zinc’s ability to regulate the production of T cells. Zinc also helps provides critical protection to the liver, assists in deterring enlargement of the prostate gland, and is essential in maintaining reproductive organ health.

Zinc’s most popular application has been zinc lozenges, which have been shown to reduce the length and severity of common cold symptoms by 45-50%. Lozenges without an acid base (like orange, lemon, or others with flavorings that have citric acid or vitamin C) are markedly more effective. Take your vitamin C four hours later or earlier than your zinc. The suggested Daily Value for zinc is 15 milligrams, and these mineral combinations usually contain twice that. If you take that amount continually you’ll need additional supplemental copper.

Magnesium
Magnesium is essential for normal heart function, transporting neurochemicals essential in muscle function and mood regulation, and in the critical balance of sodium and potassium within our cells. Despite its vital contributions, the U.S. Department of Agriculture found that 74% of people take in less than the recommended Daily Value of 400 milligrams (for men). The zinc and magnesium formulations usually contain 450 milligrams.

Remember to take zinc-magnesium formulations on an empty stomach just before going to bed. The test results were based on following those protocols.