Reducing calories in the diet is very important for consistent weight loss progress. There always needs to be a small calorie deficit for fat loss to continue through until you achieve your ultimate goal. Regular exercise helps drive a calorie deficit but, correctly timing the exercise can help encourage results more quickly.
An exercise regime of 30 minutes a day can be a great start but, with good timing you can expect faster results. For instance, if you ate a meal then went to the gym, it could take you 30 minutes just to burn off what you had just eaten before getting to lose any excess fat storage. However, if I did a workout before a meal, then I’m confident that I’ll be burning much more energy from my fat stores. In other words, my body has no energy credit to burn before using up the fat storage.
Times to train:
- Early in the morning.
Set your alarm 30 minutes or one hour earlier and start the day with a run, a swim or a yoga class. Your last meal was several hours ago which makes your body using energy from stored body fat.
- Before lunch.
Why don’t you go in your lunch break to the nearest gym and train for an hour? This brings a change in your daily routine and you will do something for your body. After your workout you can have a healthy lunch.
- During the day.
Try to contribute as much activity as possible in your day. In so doing you make sure you spend a lot of energy even if you might not make it for your workout.
- Walk to the office.
- Take a fast walk in your lunch break.
- Use the bike to a date with friends.
You may be thinking, won’t the fat burned from the fat cells simply be replaced after the next meal? Well, maybe to a certain degree, that will depend largely on how many calories are eaten. The main benefit from this type of exercise timing is that it causes enzymes in our body to become more active. Our body is keen to replenish nutrients and resources used up during the exercise to maintain homeostasis, and this is where most of the energy from the next meal will go to, resulting in fewer calories left to restore the fat burned during the session.
As a result, there will be a net loss of the stored fat by doing workouts before eating! Generally, save eating your meals and/or snacks for after an exercise session, not before! Unless you have low blood sugar, or any medical condition that requires a pre-workout meal or snack.