What is the best time for home sports to promote weight loss - a detailed study by the hour. When is the best time to exercise: morning or evening

This topic has interested scientists from the University of Glasgow. After research, a fairly accurate time for training was established - either after 12 noon or at 6 pm. The employees substantiated their statement by the difference in body temperature during the day, associated with the circadian rhythm. So, the temperature reaches its minimum mark in a dream, about 3 hours before waking up, after which it begins to increase slightly. By 6 pm the body is maximally warmed up, the probability of pulling a muscle or injury is lower. This is also the reason to claim that evening workouts are suitable for martial arts (boxing, karate, taekwondo), dancing, stretching and other forms of activity that require endurance. For those who go jogging to strengthen the work of the heart, it is recommended to choose the second half of the day.

Daily workouts after 12 days are not as effective, and excessive overexertion should be avoided. During this period, jogging and swimming are suitable. This warm-up is a great cardio stimulant.

A slightly different approach has been suggested by Peter Hespel, a Belgian professor who has done research on training time. Unlike his Scottish counterparts, the Athletic Research Center scientist conducted "tests" with morning workouts to find out before or after meals would be more productive. According to the results of the experiment, it turned out that exhausting exercise on an empty stomach is more suitable for losing weight.

1. Firstly, during cardio training, the body first burns reserves of a substance called "glycogen" (about 20 minutes) and only then "takes" the breakdown of fat. That is why, an effective cardio workout aimed at losing weight should last at least 45 minutes, and 30 minutes on an empty stomach is enough.
2. Secondly, morning exercises are a lot of stress in themselves, so the body takes energy for them without hesitation precisely from fats set aside for emergencies.
3. In addition, after exercising in the morning, the fats received during the day are burned faster. And even exhausting running and lifting the barbell after eating may still not contribute to weight loss.

Note that after a morning physical load on an empty stomach, you can and should eat immediately, and training at other times of the day is best done 1-2 hours before meals and do not eat the same amount after class.

Approach based on individual biorhythms

Disputes of scientists did not affect the individual rhythm of a person. So, it will be difficult for owls to force themselves to run in the morning, but larks are not always disposed to evening classes. So physical education should be done at a convenient time for each person, based on self-awareness. But this does not mean that you should neglect going to the gym or the gym. On the contrary, focusing on the internal clock, you can understand which clock is right for you, and then stick to just such a routine. After all, the benefits of physical activity are noticeable only if you train constantly.

By the way, some assure that there is no need to adapt to your biorhythm. You can choose any time for exercise, but at the same time, train every day only during these hours. Your body will adjust itself to these hours, and they will become the most effective. Approximately the same thing happens when a person changes his regimen. For example, he starts working at night: after a month, it is at night that he feels the maximum surge of strength and energy. And even on weekends and vacations, such a person "night sleeps."

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Program "maximum"

For those who find it difficult to understand their needs, it is recommended to experiment with physical activity at different daily intervals. In accordance with most of the tips, you can make a whole activity plan, scheduled almost by the hour. Of course, this does not mean that the day should be devoted to sports. You can think of the regime as a combination of techniques, and gradually try all the options.

• First hour after waking up. These hours are best devoted to yoga or breathing exercises.
• From 7 to 9 in the morning, jogging, fast walking, a little gymnastics will be useful. However, it should be remembered that the muscles at this moment are not quite plastic, so you need to warm up well before stretching.
• From 10 to 12, you can also devote to running or an exercise bike, but how effective is this? After all, for weight loss it is better to do gymnastics before breakfast.
• From 12 to 4-5 days, you can gradually increase the theme and intensity. It's time for pacing.
• From 6 to 8 pm - ideal for martial arts and dancing.
• Before going to bed, it is best to return to yoga and meditation. It especially helps with stress and insomnia.

It should also be noted that physical education in the morning contribute to weight loss. However, only physical activity is not enough for this, you should also change the diet to a less high-calorie one. Try to remove fried foods from the diet, eat vegetables and fruits, steamed dishes. There are no perfect diets (yes, even Maggi's diet is not perfect), but a healthy diet combined with gymnastics and dancing or aikido will help you get back in shape pretty quickly.

Evening classes are less reflected in weight, but they will give relief. To do this, it is enough to train at home with improvised simulators, the main thing is to devote at least 45 minutes to physical training. Don't try too hard, most of the exercises are not designed for a certain indicator, for example, run 90 km, but for a gradual increase in your endurance. Sport should give strength, not take away the latter.

The human body, like any living being, is subject to daily rhythms of activity. Our body is programmed by nature for activity and rest at certain periods of time, and for different people they do not coincide: one feels a surge of vivacity at half past nine in the morning, the other after four in the afternoon. And from this it follows that the same recipe for all cannot exist. Training will give the maximum effect if it coincides with the daily maximum of a particular individual.

During the time of wakefulness, there is a fluctuation of two important parameters of a person:

• physical activity, when the muscles "with pleasure" or without it perceive the load;
• psychological activity, when the brain is ready to perceive new things or resists receiving any stimuli.

It is necessary to observe your well-being for 2-3 weeks in order to find out at what time bouts of drowsiness, irritability, and apathy occur daily. At such a time, training is useless: even if you force yourself to go to the gym by force, blackmail, pressure on your conscience, the body will not receive anything other than excessive fatigue.

And vice versa, having noticed when the desire to move and communicate comes, it is worth scheduling sports for these hours. Only training at the peak of activity, associated with the pleasure of muscle work, will make the body burn excess calories and build up relief cubes on the press.

Advice. Keep a special diary to record how you feel.

Finding out your daily biorhythms, you can more rationally distribute the time of work and rest. On the upper peaks, plan sports and other active work, even mental, on the lower ones - tea, meditation or daytime sleep.

Sports for early risers

For those who rise with the sunrise, nature, as if on a silver platter, gives morning joy, vivacity and a desire for immediate activity. These early hours should be directed to a long, well-thought-out set of exercises training aimed at combating body fat. It can be exercises for all muscle groups with stretching, running in the park, swimming in the sea or pool, working on a cardio machine. It is no coincidence that the English aristocrats with their toned figures began the day with a horse ride, which perfectly strengthens the press, makes the muscles of the torso and hips work.

Perfectly fights with fat, especially on the stomach and waist, a special hoop with massage balls - hula hoop. Vigorously rotating it for 15 minutes to groovy music, you will provide yourself with a sporty waist and a positive mood for the whole day.

Morning workouts have a lot of advantages, including the ability to:

• well laid out after a night's rest;
• adjust the body for a working day;
• find a sense of accomplishment in relation to your body in the morning;
• free evening for communication.

It is better for larks to prefer morning for training.

If early morning sports are an opportunity to lose weight, then for building muscle, it is better for them to choose the right time in the afternoon, but not too late. These should be the afternoon hours, chosen in such a way that they fall on the moments of physical and psychological recovery. Fitness, swimming pool, aerobics - classes should provide a load to all muscle groups, be intense, but not excessive.

Advice. In the first meal after a workout, protein foods should be included to restore muscle fibers.

How to plan a sport if you are a night owl

A person with the “owl” chronotype is not only going in for sports, it can be too difficult to get involved in ordinary household chores in the morning. The body not only wakes up late, but also wakes up for too long and is completely unprepared for stress. If the hormonal background is also slowly “swinging”, then morning sports activity can even put the “owl” in a hospital bed.

The first workout in the “owl” day schedule falls on approximately the same hours as the second for the “lark” - from 12 to 16 hours. As a rule, this is the lunch break in production and offices. But the “owl” recently had breakfast, so she can skip lunch, replacing it with a gym or shaping. The inability to eat after a workout will also benefit - let the body replenish the costs from its reserves. After 2-3 weeks, this will become noticeable by the disappearance of these same folds.

The second - strength - training at the "owl" is scheduled for a while after work. Unlike the “lark”, the “owl” is still full of energy and works with taste in the “rocking chair”, building up beautiful muscles. There is also time left for a protein dinner, because she will not go to bed soon.

Are there any benefits to evening workouts? There are, and there are a lot of them:

• the working day is behind, there is nowhere to rush, you can diligently give all the best on simulators;
• muscles and ligaments are sufficiently warmed up during the day, and this minimizes injuries;
• ahead - not 8 hours of work, but quality rest;
• at night, the body will recover from reserves, which contributes to weight loss.

So, the distribution of loads by time of day allows you to increase their efficiency and maintain health. Morning workout works against excess fat, evening workout eliminates muscle flabbiness. But it should be remembered that only consistency, periodicity and a sense of proportion will help to fully achieve what you want.

What time of day is best to train: video

It so happened that a person by nature was born a perfectionist, and he always wants only the very best. This applies to all areas of life, whether it is relationships - the best partner or work - a high position, we simply do not agree to anything less. This phenomenon has not bypassed sports, in particular, fitness and bodybuilding. In their classes, people try to find the best time to exercise. And the whole paradox lies in the fact that the latter really exists, and today we will find out what it is.

So, let's get started, dear comrades.

Is there a better time to exercise?

What do you think, what are the most “percussion” (demanded) days of the week people visit the gym/fitness rooms?

That's right - Monday, Wednesday, Friday. Maybe you can also name the time? C 18-00 before 20-00 , again to the point! Statistics tell us that more 65-70% visits fall on these days and hours. It is understandable: the working day ends and the time comes when a person is left to himself. Why is the main influx on odd days? Well, usually, this is due to a wildly spent weekend and the desire to quickly after them bring oneself into a proper workable (for a week) state. It is also believed that Monday is a hard day, and in order to completely spoil it for themselves, people finish off "Munday" with physical activity in the gym :).

But seriously, it's just that the majority have already got used to their original visiting schedule and are not going to change anything. And really, is it necessary? Now we'll find out.

The Best Time to Workout: Theory and Research

In our time, it is no longer possible to imagine that sport was separated from science. Scientists are constantly coming up with all sorts of crap different ways that allow the athlete to implement the principles of “faster-better-stronger”. At one point, they received an offer - to determine the best time for training , and they did it with great willingness, well, let's get acquainted with the results.

Note:

This post will provide some scientific research on what is the best time to transform your body and build muscle.

Let's go in order.

Research #1. Department of Kinesiology Williamsburg, USA

What was done:

100 healthy untrained men were taken, who were forced (under duress :)) to perform a series of strength tests. Time spending: 8:00 morning; 12:00 , 16:00 day and 20:00 evenings.

Results:

The maximum muscle performance was achieved in the evening, but only during exercises with fast movements. This is because the activation of fast twitch muscle fibers (responsible for lifting heavy weights and running fast) performed much better when body temperature is higher. Which corresponds to the afternoon (evening time).

The next thing that was paid attention to is the change in the level of hormones, in particular, and during the day. The first hormone has a direct effect on muscle building, the second is actively involved in the processes of muscle destruction and. When resting, testosterone levels are higher in the morning, but their rise after training in the evening is greater than in the morning. Cortisol levels are lower in the evening than in the morning. For example, its lowest level at the beginning 19:00 evenings, and the highest - in 7:00 morning.

Research conclusion:

The best testosterone-cortisol ratio is when the first is high and the second is low. This time is ideal for burning fat and building muscle mass, and is in the evening (around 19:00 ) .

Note:

Despite all the research, it is important to note that each person has his own biology of sleep and wakefulness, his own chronotype. (work of the body during the day). It is he who is the important attribute that reflects the physical functions of people. (such as hormone levels, body temperature, cognitive function) at the peak of its activity.

It is the chronotype that explains why some people wake up in the morning fresh as a daisy, while others have to drag themselves out of bed. and lap up tons of coffee before they can begin to function normally.

Global output:

Science supports the idea of ​​going to the gym in the evening, but it's important to listen to your body and decide for yourself whether you are a lark or an owl.

Research #2. University of Washington, USA

To determine the best time to get results from training, you need to know yours.

In particular, if you are an endomorph - you have a slow metabolism, then it is best to train in the morning (before 12-00 ) so that the body uses energy from body fat. If you are an ectomorph (thin bone type) and have a fast metabolism, it is better to work out in the evenings when there are enough calories in the body to use them as fuel. Mesomorphs can approach classes both in the morning and in the evening. And here it all depends on how you feel during and after training. You can feel a powerful surge of energy in the morning, or vice versa - be lethargic like a tomato. Therefore, focus on your feelings.

How should you train if you need to get rid of fat and build muscle?

First of all, cardiovascular (cardio) and strength training should not be done at the same time. They must be separated from each other by at least 6-8 hours. The reason is simple - in the process of training with weights, the body spends all its energy reserves. When you follow up with a cardio session, your body starts using your muscles for fuel. (the process of burning muscles).

If your work schedule allows you to train with iron only in the evening, then activity aimed at burning fat (for example,) must be carried out in the morning.

Research #3. Magazine “Sports Medicine”

Human life is subject to circadian rhythms (sleep and wake cycles). They regulate body temperature, blood pressure, metabolism and other physiological functions. Functioning circadian rhythms 24 hours per day and can be knocked down (reset) based on environmental signals. The time of day is just one of these signals.

Although these rhythms are innate, a person can still change them based on their behavior. For example, getting up with an alarm or setting a specific time for eating and exercising. The body's ability to maintain exercise intensity will adapt to your training time. Therefore, if in the morning and here you decide to try to transfer the “training” to the evening, then most likely this process will proceed much more “sluggishly”. However, you should not worry, circadian rhythms are quite plastic and malleable, they only need about a month to reorganize in a new way.

So, on the basis of scientific research, the following conclusions were made:

• Optimal time for physical activity (when a person has the highest body temperature) counts 4-5 evenings;
• strength indicators for 5% above about 12 day;
• anaerobic performance (long distance running) n a 5% higher in the evening.
• stamina is higher in the afternoon. Aerobic endurance for 4% higher after noon;
• the probability of getting injured while exercising in the gym in the afternoon is lower (by 20% ) than in the morning;
• physical activity can improve sleep quality (behind 2-3 hours before departure).

So, with the research finished, we move on to practical points.

Best time to train: circadian rhythms

Now we will consider the entire dial and decide how best to be active during the day.

No. 1. 5 am “Salute to the sun!”

In the morning, a person has the lowest body temperature (girls are generally “stumps”), Therefore, the best type of body movements will be yoga. It relaxes the joints and is the best suited for this time of day with its gentle nature. Morning yoga will facilitate all your subsequent workouts and create the right bodily mood.

No. 2. 7 am “Time for cardio”

Early cardiovascular activity will make your body more efficient throughout the day. When a person wakes up (and hasn't eaten anything yet) It has lower levels of blood sugar and glycogen in the liver and muscles - this creates an ideal environment for getting rid of body fat. Some studies have shown that before 300% more fat is burned in this state. Intense cardio sessions (during 35-40 minutes) raise the metabolic rate for several hours, helping to fight extra pounds throughout the day.

No. 3. 15:00 pm. Long run in the air/endurance exercise

Go for a long (up to 60 minutes) for a leisurely jog after lunch. During it, your heart muscle will pump blood well, your body temperature will begin to rise and your joints will become more flexible.

No. 4. 4:30 p.m. Bicycling

you will burn (more and faster) extra calories if you step on the pedals. AT 16:40 the peak body temperature in women was noticed, also the muscles during this period are the most flexible, and the blood viscosity is the lowest.

No. 5. 5:00 p.m. Work with weights

Body temperature reaches its peak by this time, and working with weights during this period has a positive effect on increasing testosterone and reducing cortisol. Moreover, in 5 in the evening the body switches to the evening cycle (includes "second wind"), and a person feels a powerful surge of strength.

No. 6. 19:00 pm. Swimming

If you want to get the most out of it, then the ideal time for it is the interval between 6 and 8 evenings. Muscles at this time are the most plastic, and reflexes are the fastest.

No. 7. 20:00 pm. Team games

After work and leisure 8 In the evenings, the most preferred type of activity is team sports: football, volleyball, dancing. They will perfectly develop your reaction, flexibility, speed, besides, they will charge you with positive energy until the end of the day.

That's all, let's move on to the independent part.

The best time for training: we determine ourselves

I would like to summarize all this boltology with specific recommendations that will help determine your best time for training. So let's go.

No. 1. Best time = most convenient for you

We all depend on the circumstances: work, study, family, holidays, drinking, partying.

Therefore, even if you know that the best time to practice is 19:00 evenings, but you just physically do not have time for this period, then you don’t have to puff up. Of course, you can immediately drive to the hall after work, on the way grabbing something in haste and dry food, but this is not good. It is necessary at least 30 minutes after their main activity to rest, and to eat at least for 1 hour before workout.

Conclusion: do not try by hook or by crook, climb into the best training window, adjust the schedule for yourself.

No. 2. Best time = consistency

If you have made it a rule to go to the gym on the same days of the week and time (other than usual), then your body will eventually get used to the regimen and make it the best for physical activity. It is much more effective to be consistent and disciplined than to spend time looking for the right or wrong time of day to train.

No. 3. The best time = reliance on knowledge

Most people (approx. 70% ) are neither owls nor larks, i.e. they are indifferent in their circadian rhythms. And here, in determining the best time for training, it is necessary to focus on the following scientific and practical data.

No. 4. Floating schedule is not a problem

Many people do not work like everyone else - weekdays with 9 before 18:00 . In this case, you need to have your schedule on hand for at least a week and enter training days into it. When you feel that you are not going to the gym today in any way, then hammer it at home or in the place where you are now. Also, you should not buy a subscription with fixed days of visiting, pay one-time or walk like a hare :). If you “job” at night, then test what time (before or after work) Your body responds better to physical activity.

Follow these tips, listen to yourself and you will easily determine the best time to train. Actually, everything is here, it remains to “conclude”.

Afterword

Today we found out when is the best time to train in the gym, which means you have taken another step towards the body of your dreams. Thank you all for your attention, see you soon!

PS. So, already lathered to leave, and who will unsubscribe comments)? zhzhom, always happy to answer!

P.P.S. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed.

With respect and gratitude, Dmitry Protasov.

In this article, I will tell you if there is a better time to train for muscle building / losing weight (burning excess fat), and in general, and if so, what is it.

I must say right away that I cannot answer this question - unambiguously for everyone - (like any normal person), not because I don’t know, but because the question is individual.

Individual, because you need to take into account many individual nuances (circumstances):

WHERE DO YOU TRAIN?

• AT HOME = it is possible both in the MORNING, and in the DAY and in the EVENING (in general, whenever you like, it depends on other nuances).
• IN THE FITNESS CLUB = you can also in the MORNING (if the gym is open early), DAY/EVENING (but depends on other nuances).

DISTANCE FROM YOU TO THE FITNESS CLUB:

• If far away = then in the morning it is problematic (but in principle it is possible, it depends on other nuances);
• If nearby = then in the morning / afternoon / evening (in general, whenever you like, it depends on other nuances).
• If you train at home, then this item is accordingly not taken into account.

OWN SCHEDULE:

1. If you work like most ordinary people from 8 to 18 = then IN THE MORNING is problematic(but it may depend on many other nuances):

• Do you have the desire to get up early in the morning and go to the gym to train;
• Is your gym open this early; if you train at home, then you know the problems;
• What are YOUR GOALS? If the goal is to build muscle = then read the recommendations below for those who are gaining mass). If the goal is fat burning = then read the recommendations below for those who are losing weight.

2. Therefore, as an option, just train in the EVENING (but, as a rule, as practice shows, many people do not train as well as they want after work, and they find excuses not to do this).

3. If your schedule = MORNING / DAY / EVENING (as it is more convenient, see for yourself, depends on other nuances).

FITNESS CLUB SCHEDULE:

• Many halls are open from 9.00; = respectively, in the morning before work (if you, like most people, from 8 to 18) disappear. EXIT: only in the evening, after work.
• If you train at home = then, accordingly, the club's schedule is not taken into account.

FINANCE:

• AMING gym memberships usually = CHEAPER;
• EVENING subscriptions to the hall, as a rule = EXPENSIVE;

For many people, this is also a crucial nuance for training.

OWL vs LARK:

• MORNING = LARKS
• EVENING = OWLS

Well, I think many people know this (it is logical). For example, I'm a typical owl))), respectively, getting up early in the morning for me is generally a mission impossible, and going to some kind of training there is absolutely nothing in the world. But in the evening for me - that's it. But, in general, it depends on the goals (for more details, read the recommendations below). In general, I think the essence is clear.

GOAL:

• LOSE WEIGHT = it makes MEANING to do a workout - IN THE MORNING ONLY, but not to do strength training with barbells / dumbbells / machines, etc. - and CARDIO (for example, running / brisk walking, cycling, etc.). And then during the day or in the evening - power. Although you can do strength + cardio in the morning, in general, more about this in the recommendations below.
• WEIGHT GAIN = possible both in the morning and during the day and in the evening. The main thing is to follow the recommendations.

I don’t believe in peaks of activity, etc., ala style in the morning at 10-11 o’clock in the morning – we are active (which means we need to train only at this time), and in the evening, for example, at 18.00 we are no longer active (you can’t train). Or vice versa. As for me, to train at some special time (because by the clock), because someone said so, well, some kind of idiocy ...

It is appropriate to mention the periods when people change their clocks there to winter / summer time. So, I wonder what the supporters of those who believe in all these peaks / special times will say to this?)))

Well, explain to me, please, maybe I really don’t understand something?))) I don’t understand, so you moved the time forward an hour - and then what ?! The body that immediately rebuild an hour ahead due to the fact that you have moved the time? In short, I do not believe in all this, so my recommendation is very simple:

The most important thing is that you are full of strength and energy before strength training. If you don’t have strength and energy before strength training = how will you train? You will not be able to give all your best (to the maximum), as you have to give it all, and the training will not be as effective as it could be. Obviously, there will be strength / energy, you can make the training effective. Logical and simple. Do you agree? =)

1. Try to always study at the same time. This will allow your body to get used (adapt) to the loads and adapt to them (even if you have workouts, for example, at 4 in the morning). When the body gets used to the fact that you have regular workouts at 4 in the morning (this is an example), it will produce energy in time for this hour. This is exactly the case when training is in any case effective than not having them, but regular training at the same time is even much more effective.

2. If for some reason you train early in the morning , then before training you should necessarily provide for your body appropriate amount of fuel (food). It's like a car, before you go to the desired distance (for example, 100 km) - you need to refuel with gasoline, and refuel enough to be enough for 100 km, because if you refuel, BUT NOT WITH THE APPROPRIATE Amount - you will not reach and stall on the road. half way trip. Do you understand? So it is here, only in our case, the fuel is not gasoline, but FOOD! And if we don’t eat the right amount of food, I simply simply won’t cover the energy costs that training involves in the first half of the day (morning).

In the process of sleep, our body spends about 1 kilocalorie for every kg of body weight per hour. For example, if you are 80kg and you sleep for 8 hours, then 80x1x8 = 800 kilocalories. Going to strength training, you will spend (if you do it right, about 45 min-hours) about 400, maybe 500 kcal.

The question arises: can you gain (800+ 400 = 1200) kcal before training?!

If yes, then know the problems, train in the morning. If not, then you simply simply will not cover the energy costs that training involves in the first half of the day (morning). Accordingly, it is not worth hoping for some weight results. Most likely there will be no progress at all or there will be, but insignificant ... That is why it is so important ...

Here (when training in the morning) it is also worth considering how you ate in the evening and whether you slept.

3. Evening workouts, unlike morning ones, in terms of providing the body with the necessary fuel (energy), for its performance, they are more EFFECTIVE, because during the day we eat a lot, we have at least 3-4 meals, maybe even 5. In each meal carbohydrates + proteins (well, if you do everything in a scientific way, as it should for). So, thanks to this, by the evening (when the training is planned) in our body there will be MORE than enough energy to fully train. Accordingly, there are no problems ...

Actually for this reason, evening workouts (well, let's say around 17-18-19.00) are more preferable (but you can train early in the morning, the main thing is to cover the energy expenditure with the necessary amount of food, and for the majority, this does not work, the majority do not know this at all).

Doing strength training in the morning on an empty stomach - I definitely would not.

But to conduct strength training in the MORNING but not on an empty stomach - POSSIBLE! But, to be honest, I wouldn’t, because in the morning when a person wakes up and doesn’t eat anything, it’s best to do CARDIO. And then in the afternoon or in the evening strength training. And after it again cardio)). It will be more effective than doing both POWER AND CARDIO in the morning. BUT it's POSSIBLE!

Most importantly, even at the stage of losing weight (fat burning) before strength training, make a full meal in an hour, consisting of PROTEINS + COMPLEX CARBOHYDRATES + FIBER. Here is the main recommendation.

REGARDING NUTRITION POST-WORKOUT MASS/DRYING

Nutrition after training depends on goals and time, i.e. if you trained in the MORNING and you are in the MASS SET phase (your goal is muscle building), then immediately after training you can drink BCAA amino acids, if they are not there, then just some water, and be sure to absorb a copious amount of + COMPLEX (fiber) 30 minutes after strength training by herself). Well, subsequent meals B+U+fiber+water every 2 hours. Before going to bed, casein prot or. Well, I’m talking about everything in a nutshell, if you need details, then read the nutrition articles on my blog.

If you trained in the EVENING (at 17-18-19-20-21) and you are in the MASS SET phase (the goal is muscle pumping), then I would still recommend you BCAA after training (if there are none, then water) + 30 minutes after strength training = copious amounts of proteins + complex carbohydrates. And before going to bed, cottage cheese or casein. arch.

If we are talking about SLIMMING (BURNING EXCESS FAT), then the recommendations are as follows:

If you trained in the MORNING, then I would not eat any carbohydrates after training in SOON! I would eat only protein + fiber (in a small amount)! Those. after training, I would drink BCAA, and then after 30 minutes I would eat some more protein (normal from food, for example, fish, chicken, beef, eggs) + fiber. And then after 2 hours - I would make a meal with CARBOHYDRATES (complex) + protein + fiber.

If you trained in the EVENING, then I would not eat any carbohydrates AT ALL! Only protein + fiber (in a small amount)! Those. after training, I would drink BCAA, and then after 30 minutes I would eat some more protein (normal from food, for example, fish, chicken, beef, eggs) + fiber. And before going to bed, either cottage cheese or casein protein, and everyone is asleep.

You know, I remembered Dmitry Yashankin for some reason)), namely his heading - train always and everywhere. In general, those who are in the subject - immediately understood everything, those who did not understand - do not be discouraged, I will explain everything now.

Golden Rule: It's better to train than not to train.

I mean, train when it is more convenient for you to train. If you are comfortable exercising in the morning, train in the morning. Comfortable during the day means during the day. Comfortable in the evening means in the evening. There would be a desire 🙂 As they say: if you want - you will find the time, if you don’t want - you will find the reason ... Well, here is a 100% hit on the target (think about it, maybe this is about you) ...

P.s. if about you, then you may need an article on this topic:.

However, if your goal is to gain mass (muscle pump) / lose weight = then follow the recommendations that I described in such detail above. This is definitely not to be missed.

Sincerely, administrator.

1. Lose Weight: Morning and Evening Workouts

When it comes to sports for weight loss, when choosing between morning and evening workouts, you need to consider, first of all, your age.
In 2010, a study was published in one of the American sports medicine journals. According to him, evening sports more than morning, contributed to the loss of weight and fat mass in postmenopausal women. It also turned out that evening workouts change eating habits: women began to eat more at breakfast. And you probably know that if you do not neglect breakfast in the morning, it reduces the likelihood of obesity, stabilizes blood sugar levels, and even suppresses appetite later in the day.

However, a study from the same 2010 published in the Journal of Physiology proved that exercising before breakfast helped achieve greater weight loss, as the energy for exercise comes from burning a lot of fat stored in the body, and not from carbohydrates eaten. at breakfast. In addition, in this work, it was proved that for weight loss, exercising on an empty stomach is more beneficial than exercising after eating: it energizes the body and improves glucose tolerance in the presence of a diet rich in fats. Morning workouts seem to program the body so that it burns fat throughout the next day.

So, if you are exercising in order to lose weight, the choice of time for exercising is entirely up to you. The main thing is that then you can provide yourself with regular workouts at the time of the day you choose.


2. Increase Muscle Strength: Evening Workouts

It has been proven that muscle strength is at its lowest level in the morning and then gradually increases, reaching its peak value in the early evening.
A paper published in 1998 in the American Journal of Medicine examined how time of day affected muscle performance in a group of untrained men in their 20s. The men performed a series of muscle strength exercises at different times of the day: 8 am, 12 pm, 4 pm, and 8 pm. The result was the following: the muscles worked better in the morning only in those exercises that included fast, rapid movements. In other words, maximum muscle strength varies with the time of day and depends on the speed at which you train.


3. Increase Muscle Volume: Evening Workout

Fitness fans are constantly tormented by the question of when is it better to exercise in order to quickly build muscle mass and get rid of the hated fat. Answer found! A study by American scientists published in 2009 proved that evening classes contribute to this.

Scientists observed a group of young people who went in for sports for 10 weeks from 17 to 19 hours. Then amateur athletes were divided into 2 groups. And over the next 10 weeks, one group changed their schedule and began training in the morning - from 7 to 9 in the morning. And the second part continued playing sports at the same hours as before - from 17 to 19 hours. The good news is that the researchers found that, ultimately, all men from both groups increased their muscle strength and volume. However, the devil, as usual, is in the details: the evening group gained an average of 3.5%, while the morning group increased their muscles by an average of 2.7%.

The fact that in the morning there is also an increase in muscle mass, although not as intense as in the evening, scientists explain the recently discovered phenomenon, called “temporal adjustment” (temporal specificity). This phenomenon has been confirmed by repeated experiments: with regular training at the same time, your body makes certain settings that allow you to develop the maximum possible productivity of physical activity at this particular time.

From this it was concluded that regular evening training combines both phenomena - maximum strength and muscle endurance in the early evening, plus a temporary adjustment to training at this time. And this allows you to achieve the best result for those who play sports for the sake of building muscle mass.


4. Boost Your Performance: Workout in the Afternoon

To improve your productivity at work, especially if you often experience a breakdown in the afternoon, work out at noon. A 2009 study shows that exercise delivers more energy to cyclists who pedal at, say, 6pm rather than 6am. So the middle of the day is better suited not for walking or hiking, but for high-intensity workouts such as running, swimming, or cycling. This is partly because the body temperature is warmer during the day, which means that the muscles and joints are already stretched and better prepared for training, and thus there is less risk of injury during the day.


5. Improve Sleep and Reduce Stress: Morning Workouts

Ironically, setting an alarm early in the morning for the sake of exercising can improve nighttime sleep as well as reduce stress. In 2011, American scientists tracked blood pressure levels in amateur athletes aged 40-60. Each participant worked out at a moderate pace on the treadmill for 30 minutes three times a week—at 7 am, 1 pm, and 7 pm. The results found that participants who exercised at 7 am experienced, on average, a 10% drop in blood pressure and a 25% drop in blood pressure at night.

Morning exercise also improved the quality of sleep: Unlike those who exercised at other times of the day, these volunteers slept longer during the night and fell deeper into sleep. Overall, the morning group spent 75% more time at night in deep sleep. The early risers not only improved their cardiovascular health, but also reduced their anxiety and stress through sound sleep. Because the more time the body spends in deep sleep, the more time it has to recover.


6. So when is the best time to practice

Regardless of the time of day you train, the main key to exercising is regularity and consistency. This means that it is better to train at a time in which you can consistently continue to exercise. Classes at different times of the day on different days will bring less effect and more stress. Therefore, when planning your workouts, pay attention to this important component: classes should be held at the same time, regardless of the day of training. As mentioned above, in this case, the effect of "temporal adjustment" will work and you will achieve the best result.

Do not forget about the required load. For example, the US Centers for Disease Prevention recommends 150 minutes of moderate-intensity aerobic exercise each week. It can be running, swimming, skating and rollerblading, tennis, basketball, as well as dancing, walking and even climbing stairs. In addition, strength exercises are recommended 2 or more days a week, which include the study of all major muscle groups, such as legs, hips, back, abdomen, chest, shoulders, arms. However, this type of load can be divided into daily classes for 10 minutes.

And, of course, all efforts will be in vain without proper nutrition, which is the key not only to the absence of excess weight, but also to the health of the body as a whole.