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

C’mon…Get Pumped!

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!