Exercise · Fat Loss · Fitness · Goals · Health · Hormones · Lose Weight · Metabolism · Muscle Gain · Weight Loss · Workout

Morning vs Evening Workouts

Morning vs evening workouts. This topic is one that has been debated for ages, and yet we still don’t have a definitive answer. Some people love morning workouts. For those people, working out is part of their morning routine. I am one of those people. For me, it’s coffee and Jesus time (reading my Bible and prayer time), and then a workout. Other people cannot possibly fathom waking up any earlier than necessary – especially to workout. These people love using their end of day workouts to destress and decompress from the day’s events. 

So does it really even make a difference at what time of day you choose to workout? Yes and no. Clear as mud, right? 

Ultimately, the answer to this question is this…the best time to exercise is whenever the best time is for YOU to do it consistently. Do you love getting your workout in before the day gets started so you have your evenings free? Great! Stick with morning workouts. Are evenings the only time you have to squeeze in a workout or it just doesn’t happen? Perfect! Workout in the evening. When you sit down and look at the facts, people who make fitness a priority and workout consistently see more weight loss and better results over time. Studies have shown that your body adapts to your routine, meaning that if you condition your body to workout in the mornings, you will get better results during morning workouts, and vice versa. 

Now, with that being said, let’s discuss the benefits and disadvantages of both morning and evening workouts:

Let’s start with morning workouts:

  1. When you exercise on an empty stomach, or in a “fasted state,” you actually burn more fat then when you exercise after eating, or in a “fed state.” The reason for this is that your body has to use existing fat stores to fuel your workout, not the food you just consumed.
  2. Working out in the morning may help to improve your sleep cycle. I am not naturally a morning person. I used to be the person that slept until the absolute last minute and scrambled in the mornings to get out the door. But after several years of incorporating a morning routine (AND having a child that is an early riser), my body has shifted into a different pattern. Morning exercise can help shift your circadian rhythm so that you are more naturally tired in the evenings to fall asleep earlier and you are able to wake up earlier with more energy. Morning exercise also promotes deeper sleep. Sleep is SO important for overall health. Sleep also aids in muscle growth, so if you are getting deeper sleep, you may also see more strength gains as well. 
  3. Working out in the morning can help you establish a solid fitness regimen. It’s a fact that people who workout in the morning are more consistent simply because they knock it out at the beginning of the day before the days get away from them. There’s far less room for excuses this way. If you get your workout in first thing in the morning, before activities, work, kids, friends, and LIFE start to pull you in a million directions in the afternoon, you don’t have to worry about skipping the workout because it’s already done. 

Now let’s chat about the benefits to working out in the evening:

  1. It can help to relieve stress. Exercise is such a great stress reliever ANY time of day, but working out in the evenings can help alleviate the stress of the day and help blow off steam. 
  2. You also have hormones working in your favor. Your body produces more testosterone (men and women alike) in the afternoon, and testosterone is importantly for muscle building. So if you are looking to build muscle and gain strength, evening workouts may be more beneficial for you.
  3. Research has shown that most people physically function better later in the day. Endurance, strength, and flexibility improve as the day goes on, so your physical performance may improve as a result. Also, evening workouts use less oxygen, which can make workouts more effective and can help with endurance and performance. So if you are a serious competitor training for a specific goal or competition, evening workouts may be the way to go. 

The bottom line is that the TIME of day you choose to work out doesn’t matter as much as actually making sure you get it done. Choose a time that works best for you and your particular habits and lifestyle, and then stay consistent with it. Studies have shown that people who work out consistently at the same time every day have better results, no matter the time they choose.

If you choose morning workouts, just be sure to take time to warm up properly to wake up muscles that may be cold and tighter from being inactive from sleep. If you choose evening workouts, make sure you put it on your calendar and make it a priority so you control your day and not let the day end up getting away from you. No matter the time of day, set yourself up for success with a plan in place so excuses no longer win…and I guarantee you’ll see results. 

Which team are you? Share with me in a comment – are you team morning or evening workout?

Fat Loss · Health · Macronutrients · Metabolism · Nutrition · Uncategorized · Weight Loss

Why Fat Doesn’t Make You Fat

“Eating fat makes you fat.” That has been the school of thinking for most Americans for nearly two decades. 

This is a theory and a myth that is making our nation very sick and overweight.

As a kid growing up in the ‘90’s, I remember my parents buying “low fat” products. This craze took off like a rocket. Even though this myth has been dispelled now, so many of us are still fearful of eating fat.

This mindset, however, will get you nowhere with your weight loss goals. 

Incorporating the right kinds of fat into your diet will ACTUALLY help you lose weight and hit your goals. The body requires fat to function properly. Healthy fats provide anti-inflammatory benefits and improve insulin sensitivity. They help our bodies in a multitude of ways including optimal brain function and heart health. 

Our food choices affect everything. They control everything. Hormones, gut health, metabolism, heart health, brain health. All of these are affected by our food choices. 

Take sugar, for example. When you eat sugar, your brain gets a surge of dopamine, the feel good chemical. So when you eat sugar, your brain likes it! Then, when that sugar wears off, your brain is looking for the next hit. You continue to go through this sugar craving cycle. Your brain wants your body to feel good and safe and sugar will make that happen, even though it’s temporary. 

You can see how our addiction to sugar has contributed to our overweight and “low fat” addicted society. “Low fat” does not mean low sugar and oftentimes, if the fat is taken out of something, it’s replaced with sugar. 

Not all fats are created equal, however. I always advise my nutrition clients to avoid trans fat and saturated fats when possible. Keep it simple by prioritizing God-given foods and avoid man-made foods. 

The one thing I want to leave you with is this – You are in control of the weight you gain or lose by the quality and type of food you eat. Focus on healthy foods and the rest will fall into place. 

If you know your mindset around “low fat” foods is keeping you stuck, I’d love to invite you to apply for a laser-coaching call with me to help! We will dig deep on a one-time, 90 minute call to get you those mental breakthroughs so you can hit those weight loss goals you have. 

APPLY HERE

Weight Loss

The BEST “Diet” to Follow

Hear me on this… when you start any kind of diet, you don’t need to be extreme on day one. 

Too many times, we, as women, go all in on changing our eating habits when we really don’t need to to get started. 

Before you jump into any new nutrition plan, I always tell my clients to fix your vitamin deficiency first before you try anything else. Without adequate vitamin intake, your body will not function optimally.

After that, start small. Up your protein. Get in healthy fats. Drink enough water. Your body will be working better in no time. It really is that simple!

My suggestion would be to pick the biggest limiting factor and start there! If you’re not getting enough water, start there. Add an extra glass to your meals. 

Pick one habit to focus on at a time and as you feel capable, add another one. 

Picking a nutritional goal or plan can depend a lot on factors like budget, dietary restrictions, and preferences. Find the approach that works for you! Our bodies are extremely adaptable and so stinkin’ smart! 

So which diet is best for you? 

By keeping your changes small and smart, you can tailor a diet to fit your goals and your age. Key in on those lifestyle changes where you are consistently creating habits toward your goals. Add in more protein and more whole foods and you’re on your way to hitting the goals you want in the way that is best for your body.

If you’ve tried and tried and know you need accountability in reaching your nutritional goals, let’s chat! I’d love to see if we’d be a good fit for working together. You can schedule a call with me here.