The best time for training
When it comes to learning when to practice best, it's important to share strength training for muscle growth and cardio training for fat burning. They use different mechanisms of obtaining energy for work and that is why the body can not practically burn fat and grow muscles at the same time.
Traditionally, it is believed that the morning is the best period for training with the purpose of burning fat, and day and night - for training on a set of muscle mass. However, in most cases, the choice of time for training is determined by external factors and, above all, the schedule of work or study.
Morning workouts for most people are much more complex than training in the second half of the day. In fact, the body does not have enough energy in the morning - muscle glycogen stores and blood sugar levels are minimal, and fat energy can not be used for strength exercises.
Let's say you do sit-ups - a minute ago the body did not know about the upcoming load, but now he needs energy to perform repetitions. The source of this "fast" energy can only be glycogen reserves from the muscles working in the given movement, but not the fat stores.
Can I swing in the morning?
If you train without glycogen stores, the blood sugar level will drop, leading to a marked weighting of the training, a clouded consciousness or even a faint. For a complete exercise, the body needs at least 100-150 grams of carbohydrates stored in the form of glycogen.
A rich breakfast for an hour and a half before training will help to saturate the muscles with energy, but not always there is time. The situation is aggravated by the fact that for the successful muscle growth at the end of the training the body again needs calories to close the carbohydrate window - or a second breakfast in the case of morning exercises.
Strength training early in the morning
For strength training early in the morning and in case there is no time for a preliminary breakfast, it is critical to take a portion of the geyner immediately after awakening - otherwise the body will simply not have energy. By the time of arrival in the gym sports nutrition is already assimilated and its energy will fall into the blood.
In this case, breakfast itself is recommended already at the end of the workout, and not before it - it is quite difficult to train for a full stomach. Remember that to enter this mode of operation the body will need several weeks - but after this period you will love the morning exercises.
Morning workouts for fat burning
Fat burning occurs exclusively at low blood sugar levels. The reason lies in the fact that sugar-boosted insulin is necessary for the formation of energy reserves, whereas an adrenaline hormone is needed to remove this energy from the cells( 1).In this case, hormones can not be synthesized simultaneously.
For this reason, a slow cardio with a duration of at least 30-40 minutes is recommended for weight loss - first the body spends glycogen reserves, the insulin level decreases, then adrenaline that activates the fat burning increases. However, this process is much faster in the morning.
Cardio on an empty stomach
Immediately after awakening, glycogen stores in the body are minimal - a slow cardio performed in this state will result in the fastest burning of fat. At the same time, any breakfast( even a carbohydrate-free protein isolate) will make the calories of this breakfast burn, and not fat stores.
The main rules of training for weight loss on an empty stomach - the most moderate rate of loading( running is definitely not recommended) and a duration of at least 30-40 minutes. Immediately after the end, you can drink 2-3 BCAA capsules, and breakfast is allowed approximately half an hour after the end of the workout.
Late evening is the least suitable time for training - the fat burning training will be ineffective due to the presence of sugar in the blood( its level decreases only after 4-5 hours after eating), and strength training can cause sleep problems due tooverexcitation of the central nervous system.
If you have no other option, plan a meal 2 hours before the evening training for muscle growth, so that after him there is only a light supper. Also, carefully study the composition of the sports nutrition, making sure that it does not have caffeine and other stimulants that break sleep.
Morning workouts on an empty stomach are best suited for rapid fat burning, but before weight training for muscle growth in the morning it's better to take a portion of the geyner. Training late at night is the worst option, contrary to the beginning processes of the organism's transition to sleep.
- The Stubborn Fat Solution, Lyle McDonald, source