What is the Best Time of the Day to Exercise?

time of the day to workout

Is There a Best Time to Exercise?

Exercising is certainly one of those things that we all should be doing on a regular basis. Yet the studies show that most of us are not, or at least not as regularly as we should. There are those who say that whatever time you actually workout and feel good about doing so is the best. Others say that basing your exercising times around your circadian rhythms is the best option. Let’s take a look at some of the research.

Exercise and Circadian Rhythms:

The circadian cycles within the human body regulate our temperature, blood pressure, alertness, metabolism, and a whole host of other factors. But research also suggests that we can train and even reset these rhythms. So, if we decide to exercise in the morning (or whenever), the body and the circadian cycles will reset and adjust. This resetting is actually what we do every day when using an alarm clock. After all, not everyone has a body that is ready to wake up when it is still basically dark outside in order to get to work on time.

The Research:

Current research does indeed suggest a “best” time for working out. This is normally the late afternoon. The main reasoning behind this is that the body temperature is at the highest. Other factors include strength and endurance being greater at this time than any other in the day. Also, we are most alert and since the muscles are already warm and flexible it is easier to warm up and injuries are much less likely.

Despite these findings, research also shows that people who exercise in the morning are more consistent in their efforts. There is also some evidence to show that exercise improves sleep quality, which is a nice extra benefit.

Some Pre-Workout Supplements to Consider:

One of the best ways to make sure that you are ready for your workout and get all you can out of them is to use a pre-workout supplement.

Whey protein can be very effective. It contains branched chain amino acids that are responsible for increased energy and quicker muscular recover. It is also great to take immediately after finishing your workout to further speed up the recovery process.

Citrulline Malate is another very effective pre-workout supplement. This is an amino acid and also a key intermediary in the production of cellular ATP (which is basically energy that is delivered directly to the muscles). This can also lead to better muscular pumps and being able to exercise at a stronger and higher level.

Garcinia Cambogia for Weight Loss

Garcinia Cambogia

Weight loss is a difficult to achieve. Sometimes even with frequent exercise and the correct diet the pounds don’t seem to go away. And with the hectic schedules most of us have nowadays, finding the time to do even that is seriously hard.

For either situation, luckily, there’s Garcinia Cambogia extract. The plant, native to India and Asia, is now more often known as Gambooge. Supplements are made from the skin of the fruit. Its active element is hydroxycitric acid, a derivative of citric acid which has been recently studied for its potential modulation of lipid metabolism, reduction of carbohydrate metabolism, and suppression of epididymal fat accumulation.

The Benefits of Garcinia Cambogia

Garcinia Cambogia does not allow new fat cells to be generated within the body, thus causing your system to get rid of the fat. It is also an appetite suppressant. It should be taken an hour before eating and it will help you feel more satisfied with lower amounts of food; it has been used in India as an ingredient of soup to prevent people from eating too much meat. These elements make it particularly effective in eliminating belly fat, thus helping you reduce sizes even if the loss in weight is not so noticeable.

Another interesting fact about Garcinia Cambogia is that it increases serotonin levels, balancing mood and liming cortisol, a stress generated substance. Many people who eat a lot do so due to anxiety or depression, and boosting the mood is a great way to prevent eating your feelings.

Reports about the substance say that it is most helpful to lose large amounts of weight, whereas for slimmer people, the effects come more slowly. The recommended dosage goes from 500mg to 1500mg per day, but remember to start from the lowest dosage.

Post-Workout Nutrition is as Important as Pre-Workout Nutrition

post-workout and pre-workout nutrition


Every athlete recognizes the need for pre-workout nutritional support. This recognition is clearly evidenced by the incredible array of such supplements. Anything from energy drinks to the newest protein formulation is currently being marketed for the purpose of pre-workout nutrition. What many people seem to forget or not realize in the first place is that post-workout nutrition is just as important. In fact, there are even indications that it might be MORE important. Lack of post-workout nutrition can severely hamper performance in the gym, performance in your chosen sport or activity, and reduce the chance of reaching your full potential.

Why Pre-Workout Nutrition is Important:

The main reason why nutrition is important immediately before a workout is to provide your body with the support that it needs to power through the increased demands you are about to place upon it. There are so many energy drinks, pills, and powders on the market that it can make your head spin. Another reason why pre-workout nutrition is important is to help place your body in a good position for future muscle repair and growth. This means giving your body things like amino acids in order to supply more building and growth materials for later.

Why Post-Workout Nutrition is Important:

Very often the need for post-workout nutrition is overlooked. Workouts are intense and damaging events. You are actually destroying muscles. Of course, the hope is that this will force them to adapt and grow stronger, bigger, and more conditioned (depending on the type of routine and goal).

The rebuilding process is what will ultimately determine the results and effects of your training. After a workout, your body is in a severely catabolic state. To reverse this process you need to eat something soon after the workout is over. The 30-45 minutes immediately following training has often been called the ‘golden’ hour for nutrition.

What to Use after Your Workout:

In order to reverse the catabolic (the body feeding off of glycogen and protein stores) state, consume a high quality supplement. This supplement should contain some high quality protein and high-glycemic index (turns to glycogen very quickly) carbohydrates. When consumed in a ration of 2-to-1 or even 1-to-1 in favor of the carbohydrates, this supplement is able to help restore insulin levels and begin the process of recovery. Another thing that can help is to immediately consume some branched-chain amino acids. This will help to supply some of the best types of protein building blocks to the muscles very quickly.

Following these guidelines will help to make your workouts much more effective. You will see added gains and results after as little as a few weeks. Just be sure to always nutritionally support your efforts in the gym or on the field.

Pre-Workout Supplements for Weight Loss vs. Muscle Building

supplements for muscle building and weight loss

Pre-workout supplements are a popular choice among weight lifters and among those who are trying to lose weight. The purpose of these supplements is to improve workouts and help attain the best results. There are two main kinds of pre-workout supplements: weight-loss supplements and muscle-building supplements.

The following are some of the benefits from using such supplements:

  • Increased strength and endurance;
  • Faster metabolic rate;
  • Enhanced energy and focus;
  • Overall better performance.

Before one decides to use any pre-workout supplements, pre-workout nutrition ought to be considered. Carbohydrates are essential as they are your body’s fuel source. It is recommended that you eat your carbs before your workout so that they can be utilized as fuel in your body. Protein is another must-have food.

Supplements for Weight Loss

Creatine for Weight Loss

Supplementing with creatine increases the body’s creatine stores which results in an increased level of phosphocreatine that in turn helps regenerate muscles’ energy source, ATP. According to a study conducted on 17 subjects, a dosage of 5g of creatine produced an increase in the total creatine content of the muscles. Recommended dosage is 3g per day.

Caffeine for Weight Loss

Caffeine is one of the most popular pre-workout supplements for weight loss. Caffeine can be obtained from coffee, tea, chocolate, or through energy drinks. This very popular supplement works by inhibiting the enzyme that blocks degradation of cAMP therefore allowing energy levels to remain high for extended periods of time. A study on the efficacy of caffeine in increased exercise performance showed increased performance after an intake of caffeine before workout. Typical dosage rages from 100-200 mg.


As you work-out, the levels of glutamine in the body falls and using this as a pre-workout supplement can help delay fatigue during workout by producing more energy and reducing muscle fatigue.

Supplements for Muscle Building


This is a very popular pre-workout supplement for weight lifters because it allows more blood to flow to the muscles by dilating vessels and thereby allowing more nutrients to be absorbed. Results of a study on the effect arginine as a supplement 10 minutes before work-outs showed enhanced performance during workouts. Recommended dosage before a workout is 2-3g.

Citrulline Malate:

Supplementation with Citrulline Malate can increase the levels of arginine which is necessary after an intense workout. Breakdown of amino acids and increased levels of ammonia cause a reduction in arginine levels. Studies show that aerobic energy production is also promoted because of the muscle metabolism promoted by citrulline malate.


This supplement helps improve perceived level of fatigue and cognitive and physical performance during stressful conditions. It increases mental alertness and the ability to concentrate which can help one perform more strenuous workouts. Doses of 500 to 1000mg per day before workouts are recommended.

Whether or not to take pre-workout supplements will be totally up to you and will greatly depend on how you feel during your workout when you are taking these supplements.

Why the Body Plateaus And What To Do About It

plateaus can stop weightloss and muscle gain

You have probably heard of or even experienced plateaus. Plateauing is when whatever we have been doing to either lose weight or build muscle seems to suddenly stop working. This stall is despite the fact that you are still dieting and working out as hard as ever (maybe even harder!). What is going on here? There are a number of reasons why people reach plateaus and also ways to prevent and break free of these nasty situations.

Why Do We Plateau?

The human body loves balance. The body works hard to create a balance between energy (food) intake and output. When an exercise or diet program is first implemented, the body is shocked into making changes. You are essentially putting an overload of stress on the body and it is forced to adapt by losing weight and/or building muscle.

Unfortunately, this cannot last forever. The body eventually reaches a point where it has effectively compensated for the increased energy output. Once there are enough extra resources to handle the extra activity and stresses involved with the program, you will hit a plateau and then no more weight loss will occur for quite some time.

Preventing Plateaus:

The key concept to remember in terms of weight loss and muscle building is that everything works (for a while) and variety is the spice of life. Plateaus can be prevented with proper planning. This involves not eating the same foods each day. It is also helpful to vary caloric intake slightly from one day to the next.

In terms of exercise, vary your routines as well. Use both strength and aerobic routines and make sure to periodically change what you are doing. This might mean adding new exercises or performing sets in a different way. You might even be able to perform exercises at a different speed or in a slightly different range of motion. The bottom line is to keep your body guessing. Do not allow your system to accurately guess what might be coming next. Doing so can certainly prevent the body from becoming comfortable and will force it to continue losing weight and/or building muscle.

Breaking Free Of Plateaus:

If you are currently experiencing a plateau, the good news is that you can break free quite easily. What you need to do is change the overall environment or circumstances. This could mean increasing activity levels, decreasing overall caloric intake, or changing around your entire exercise program or routine. Basically, you need to try shocking your body once again in order to make it think that more stress is coming and it needs to prepare.