What is the best time to exercise for weight loss?

Losing weight is a difficult and time taking process. To lose weight, you need to sweat out every day and eat foods that are low in carbs and high in proteins. However, you don’t need to work out whenever you feel like, as your body’s biology works differently at different time intervals of the day.

Let’s look at the relevance of exercising at different timelines and different ways to boost weight loss. Along with that, we will see how different body types require different types of workout regimes to achieve weight loss.

After you eat

Taking a brisk walk for 10 to 15 minutes right after your meal helps you to lose weight in a better way. In general, you have three meals a day, so taking walks after each meal leads to a total of 30-45 minutes of walking per day. This equals the minimum physical activity a person requires to improve the metabolism of the body. The best part of this exercise is that you can do it anywhere at any time.

Some advantages of this type of activity involves:

  • Burning extra calories
  • Improved digestion, which makes the nutrients of the food to be absorbed by the body rather than stored as fat. 
  • It lowers the cortisol(stress hormone) levels, which automatically reduces the belly fat, improves testosterone growth, and thyroid hormones. 
  • Lowered blood pressure
  • 50-60% of a drastic reduction in blood sugar levels, which also reduces the storage of food nutrients into fat cells.

First thing in the morning

Early in the morning, there are low carbs in your muscles and liver. If you do cardio exercises such as fast walking during this time, more fats are burned. But don’t go for weight lifting exercises since they will burn your muscles along with the fats. Since weight lifting exercises require carbs in the muscles to burn off. 

Also, make sure you don’t eat foods that are rich in sugar or any other unhealthy foods after breakfast. If you have sugar cravings, then go for cherries or berries that have a low glycemic index. Go for nutritious breakfast.

Do weightlifting first then cardio

If you are doing cardio and weightlifting exercises simultaneously, then it is advisable you do weightlifting first as it burns off carbs in your body.  When you do Cardio Exercises after that, you lose more fat rather than muscles.

It is also important that you do a brisk walk for 20 minutes instead of running. Running is a strenuous cardio exercise that will burn both fats as well as muscles due to already burned up carbs. 

Afternoon workouts

Whenever you eat there is a spike in your blood sugar levels. Working out in mid-day for half an hour can also help you maintain blood sugar levels which is also one of the reasons that increase your weight. An ideal workout time in the afternoon is between 1 and 4 pm. Some studies have also shown that afternoon workout burns 10% more calories as compared to morning workouts. 

Know your body type

You must know which type you are to determine the perfect workout schedule. You might not know, but there are three different types of body with a different biology. 

Ectomorph: The Slimmed boy with longer limbs, e.g., famous sprint runner Usain Bolt. This body type can eat whatever they want and still aren’t able to build muscle mass, even if they are doing rigorous workouts. 

Endomorphs: They gain weight very quickly, have short height, short shoulders. E.g., famous actor, director, and producer Demmy de Vito. These body type people face a lot of struggles in slimming down. 

Mesomorphs: They have a body with a perfect balance of muscle and fat. So they can change their body of their liking, and they can achieve it fast. E.g., famous actor Christian Bale. 

If you belong to the Ectomorph category, then you must go for protein-rich foods, which will help you in gaining muscle mass. Since your metabolism is faster, the before and after workout foods also need to be protein-rich and consumed more. You must also eat carbs rich foods, but make sure you don’t overeat them since it would reduce the development of your muscle mass. Along with these foods, do your weight lifting training or exercises that are mainly focused on muscle development.

If you are Endomorph, then it is tough to lose weight. Expert trainers say instead of one-time heavy fat burning exercises, you must focus on doing workouts in intervals. One time sprinting is the best one for you. Your body type involves more weight on the downside rather than the upside. So it is better to lose belly fat first and do muscle-building exercises. You must also limit your daily calorie intake to 1750. 

If you belong to the mesomorph category, then focus on each type of workouts in moderation, this will perfectly tones your body. 

Source:  https://www.cell.com/current-biology/fulltext/S0960-9822(18)31334-4