“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.
Since whey protein is in a powdered form, it is very useful when you need a quick fix of protein. You will often need protein quickly after your weight lifting workouts to encourage protein synthesis. It is recommended that people eat something high in protein 0-30 minutes after their workout.
The reason for eating so soon after your workout is to inhibit the production of a catabolic hormone known as cortisol. Cortisol is a stress hormone which shuts down muscle growth. It increases in our body after we have used up a lot of energy and in order to prevent a build up of it; you need to refuel your body with calories. The easiest way of doing this is to have a whey protein shake as it takes literally no preparation time whatsoever and will be digested quicker than solid food.
It is also useful to have in the mornings. Your muscles will be craving for some more food in the mornings since most of the time you won’t have eaten since dinner. Having a protein shake prior to or alongside breakfast will satisfy your muscles quickly and allow them to continue to rebuild. 2. Useful Snack –
Bodybuilders ideally need to be eating something nutritious every few hours so that they can keep feeding their muscles and allow them to grow. It is time-consuming and difficult to eat so many meals throughout the day. Whey protein allows you to have a high protein snack very quickly and can feel less filling than solid food. 3. Immune System –
Whey protein contains an antioxidant called glutathione which is required for a healthy immune system. Whey can help athletes maintain a strong immune system as glutathione levels may be reduced by exercise and resistance training. 4. Weight Loss –
Whey protein can also help those who are trying to lose weight. If you choose a protein shake which is low in carbohydrates, it can be a useful method of having a low-calorie/low carb snack in between your meals.
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 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 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.
Whether you call it weightlifting, pumping iron, or bodybuilding – lifting weights both light and heavy has long been a great way to get in shape and stay in shape. Weightlifting or weight training has many health benefits for both men and women. There are weightlifting and weight-training routines appropriate for men, woman, even children of any age, any size, and any body type. If you want to build muscle mass, increase stamina, improve cardiac function, even stave off the symptoms of osteoporosis – you can accomplish all of that and so much more by adding a good weight training routine to your regular workout.
To get the most health benefit out of lifting weights, you need to combine your weight training with other exercise. If you are not already doing some kind of aerobic or cardio workout everyday, you must do this in addition to weight lifting. It is not healthy to just begin to lift weights without a proper warm up. Of course before starting any workout routine, check with your doctor. Prior to starting your weight lifting workout you need to “get the blood moving” and your muscles primed for some heavy lifting. Just before hitting the weights, do a good ten minutes on a bicycle, take a short jog, or jump rope. Do a few legs and arm stretches as well. The key to successful weight training involves what are called repetitions. In lifting it is not so important how much you lift, but how many times you can lift the weight. A proper weight lifting routine will be designed to work out all of the major muscle groups of the body, which include: The Shoulders, Neck and Back, Biceps, Triceps, Quadriceps Chest, Abs, Hamstrings, Calves, and of course the Gluteus.
The next question on your mind is likely to be “should I use free weights or machines?” and “how much weight should I work out with?” You can use free weights or machines or maybe a little of both. If you are working out in a gym, of course they will have both and will likely be able to recommend a “circuit” of weight lifting exercises for you. If you intend to lift weights in the home, it all depends on your budget and physical space to determine of you want to buy a “Home Gym” type resistance trainer such as Bowflex – or a good set of free weights and barbells – or both. Weight machines are great for beginners because they have been designed to work a specific muscle or muscle group, and will insure that you are seated or standing in the right position to target that group when you lift. Free weights are the traditional barbells and dumbbells that have been around for centuries, and they work great. In fact some would argue that once you learn how to use them properly you get a better workout than machines because it is only the force of your muscles and your ability to balance the weight that keeps the weight and your muscles moving properly. There is no aid from the machine, so you are effectively using more muscle with free weights.
Lifting weights improves your strength and stamina. Lifting weights builds muscle and confidence, improves cardiovascular health and can actually help prevent other sports injuries. And lifting weights can help you lose extra pounds and keep them off – so what are you “weighting” for. Come on get pumping!