I've been reading the recommendations on when to exercise in order to accomplish the most fat loss possible. According to Bill Phillips, the best time to workout is after waking up before eating. Then it also indicates that it's best not to eat for an hour after the workout. For me, trying to fit this in the schedule of six meals a day is a bit difficult since I would need to start my workouts pretty early in the morning.
If only one of the two goals can be accomplished, which one is best. Should I eat before the workout and not eat for at least an hour more, or should I eat within an hour of finishing my workout? Or maybe I should exchange the order of meals and have a protein supplement first in the morning (after workout) and then a meal mid morning?
Thanks for your suggestions.
Here's the rules I follow:
HIIT = empty stomach. Wait 1 hour afterwards till I eat anything. This is so the fat burning process can really kick in.
Resistance training days = empty stomach. Consume at least SOME protien within 30 minutes of completing workout. Gotta feed those muscles.
Now, I'm one of those who believes in training first thing in the morning. Yeah, it's hard to get up at 4:30am, work out, shower, fix lunches, eat if necessary, and get off to work. However, it has worked for me and I get the added benefits of 1.) I'm done for the day 2.) I'm more energized.
No matter whether you are an AM or PM trainee, I think the food consumption is still true.
Hope this helps. You're doing great! Keep it up.
(PS: This forum is awesome)
The biggest thing on exercise, and when you do it, is making sure it's a time you WILL do it! Just fit your eating in however it falls. Getting the proper exercise is #1! I do mine in the AM also. For the same reason as reddawg posted. It's done, and I feel awake and ready to go!!
I try to do cardio on an empty stomach and then eat something within an hour after completion.
I have found I cannot lift on an empty stomach, so I eat something an hour before and then have a protein shake immediately - 30 minutes after weights.
For my first challenge, I did not have a TM at home, so had to go to the gym. On cardio days, I would eat BF @ 5:30 and then do HIIT @ 8:30. As dburg says, it's important to just get it in.
Best wishes to you.
"The only person you should try to be better than, is the person you were yesterday!"
Thanks all of you. I'm trying to get the best out of this and every bit of help is welcome.
I have been wondering this same thing.
I wake up at 6am and have a bowl of cereal, or wheat toast & PB, and water.
Workout around 7:15, and have my post-workout shake at 9am.
Lately I have been trying to just drink a big glass of water in the morning so I can workout on an empty stomach and not eating till 9am when I have my shake. Still trying to figure out what works best.
On cardio days, no food for 3 hours prior to the workout and preferably 1 hour after. In order to get all 6 meals in, this is best accomplished by doing your cardio first thing in the morning before you eat, then just wait an hour to have your first meal. My first meal is always a Myoplex Lite shake.
If I have to do my cardio after work, I still follow the 3hr/1hr rule but frequently I end up only getting 5 meals in.
On weight-lifting days, the above rule is less crucial but if you can follow it, you will maximize your fat-burning. Most people do eat within 30 minutes of lifting to maximize muscle strength/growth, but I have always waited an hour as fat-burning is more important to me.
Laurie, 2010 Body-for-Life Champion 46+
Never underestimate your power to change.
Your results show your method works well! I feel confident with what I am doing. :-)
Excellent! I also actually try to have a little coffee before cardio. Strangely enough, caffeine helps to mobilize fat.
Thank you for the sweet compliment!
Today I woke up early and followed your recommendations, down to the coffee cup.
After reading all your replies I realized I was just procrastinating and finally accepted that the only reason why I couldn't start my exercises early in the morning is because I don't like waking up early in the morning. But this is a challenge, right?
I noticed I had less resistance than before, or at least I felt the exercises were harder, but that could be because I have yet to get used to the change in the schedule. I'm eager to finish the week and compare the results with previous ones. This is my forth one.
Even if there are no physical improvements I agree that is good to be done early in the morning and the schedule works much better.
Just make sure you get proper sleep also. That's the one downfall to early AM exercising, you do have to get your proper sleep in, so plan for that too.
Excellent! Planning is so important! I know you can do this. I love hearing your change of heart.
I have a question: I am not that overweight, I have maybee 10lbs to lose and I am having trouble doing 20 min of intense cardio I usually go to a track and field and run sprints full speed , then stop ... I am wondering if I will eventually be able to tolerate more running without feeling like im going to die
I dont smoke, and I never EVERRRRR eat fast foods.. Just had a really bad sweet tooth!!
Thank you =]
agribbons4 - Are you doing the intervals as described in the book? Everybody's "10" is different. You should customize your HIIT so that you can do all four intervals.
When I started BFL, I could not run AT ALL!!! I have never been athletic. I did my HIITs on my elliptical for my first 2 challenges. I kept the resistance fairly low and increased my intensity by increasing my speed.
In July, we were on vacation and I needed to do some cardio so I decided to try running. Even though I was in great shape, I could only run one minute at a time (I would run 1 / walk 4 minutes). It was so frustrating. But it became a mission. By the end of that vacation, I had managed to work up to running 15 minutes without stopping (keep in mind, that I was running very slowly.... probably could walk that fast!). Yes.... I thought I was going to die!
When we got home, I continued my mission. On September 11th, I ran my first 5K!! My sense of accomplishment from that 5K was like nothing I've ever felt. In March, I ran a Half Marathon (I still can't believe it).
I have a t-shirt that has my motto on it: "You don't have to go FAST, you just have to go."
I promise you..... you WILL be able to run more. There are days that I still struggle but I just keep pushing myself.
I recommend using a heartrate monitor. That's how I judge how hard I'm pushing myself and whether or not I'm on the verge of death.... haha!
Believe in yourself.
agribbons4, I'm 47 yo and I have never exercised in my life, and I mean never. I'm a computer programmer so you can imagine the level of activity I go through during the day.
This is my fourth week in the challenge (I started doing some cardio a couple of weeks before that). During my first week doing HIIT I walked most of the time and I was able to run only the last minute of each cycle and the level 10 minute (max speed of 3.9 miles). Now, my level 5 is 3.7 and my level 10 is 5.9, so I'm trotting/running the entire session. I know that's slow for others, but I think it's a great improvement for me and I expect it will continue to get better. I'm guessing it would be the same for you.
I still feel like I'm going to die, though. But I think that's the idea of HIIT, to push it like there's no tomorrow.
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