One of the most common questions related to exercise is when to do it — this week, not only have we featured this question in the Q & A, but you’ll find an article on tips for working out in the morning, as well as some articles that deal with this topic in the upcoming August BuiltLean Digest. If you’re struggling to find the perfect time to get your workouts done, hopefully some of this information will resonate with you and help you to find your best schedule to keep fit.
Here’s the short list of questions based on topic:
Question #1 | Best Time Of Day To Workout?
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Question: Is morning workout is better than evening?…… and what should you eat before morning workout? … I take a glass of water. – Abishek |
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Answer: Hey Abishek, I think the best time for you to workout is whenever you can consistently workout and you have the most energy. Ultimately, exercising is about sustainability. The idea is for you to workout consistently for the rest of your life, so choosing times that work for you in your schedule and when you want to workout is what matters.
The argument could be made early morning workouts are ideal because it can help elevate mood, increase metabolism, and improve mental focus throughout the day. In terms of overall performance, research shows that the best time to exercise is when body temperature is at its highest, which, for most people is 4 p.m. to 5 p.m. That’s when I personally workout. For more information, you can check out this article => Best Time For Exercise. Regarding eating, check out this pre-workout meal post => Pre-Workout Meal Ideas. – Marc (Marc Perry, CSCS, CPT) |
Question #2 | Is Intermittent Fasting A Good Idea?
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Question: Marc, I have found your site very informative. I’m definitely a fan. I wanted to get your opinion on intermittent fasting, whether it be Brad Pilon’s “EatSTOPEat” or Martin Berkhan’s Lean Gains. Please share your thoughts – Justin Lacey |
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Answer: Hey Justin, happy to hear you like the site. I get the IF question all the time and we need to write an article about it so I can reference more information. In short, everyone is different and I can promise you IF is not going to help you magically lose fat and build muscle. If it works best for your schedule, then go for it, but I personally prefer eating a few meals per day, keeps things simple for me.
A nutrition expert named John Berardi did a 6 month experiment with IF, and he came to the following conclusion I agree with: “Intermittent fasting can be helpful for in-shape people who want to really get lean without following conventional bodybuilding diets, or for anyone who needs to learn the difference between body hunger and mental hunger. (And for the latter, I only recommend the Trial Fast.) It’s a helpful tool and one I’ll continue to use periodically. But it’s not the end-all, be-all of nutrition or fitness. People have been getting in awesome shape — and staying in awesome shape — for decades without the use of intermittent fasting.” – Marc (Marc Perry, CSCS, CPT) |
Question #3 | Exercises for Low Back Pain
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Question: Can you suggest some exercises to alleviate low back pain? Not sure if it is core related or not. Doctor and Chiropractor can’t seem to help. Can’t do any type planks, push ups and such without terrible pain in my lower back. – Bobby |
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Answer: Hey Bobby, I think a great physical therapist could be very helpful for you, someone who understands functional anatomy of the body. Low back pain typically arises from tightness in other areas of your body. For example, tight hamstrings, tight hips, and even tight quads can cause pretty severe low back pain. A physical therapist will be able to go through a movement/posture screen to best assess what needs to be corrected and what problems you may be having and give you corrective exercises.
If the low back pain continues, I would highly recommend getting an MRI so at least you know exactly what you are dealing with and consulting an orthopedic doctor who will likely be biased towards surgery, but may be able to share some insights into your issue. One more important point, you should never feel pain from joints/ligaments etc. as you exercise. Good luck! - Marc (Marc Perry, CSCS, CPT) |
Question #4 | Twisting Exercise Examples?
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Question: I need also a clarification about the fifth movement called Twist. Could you mention a few exercises? I already know the bicycles and ball twists. How about the bird dog or v-ups? – David |
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Answer: @David – twist, or rotational exercises are excellent to include into your routine, so I’m happy you are interested in them. A bird dog is called an “anti-rotation exercise”, meaning in order to stabilize yourself as you are doing it, you have to prevent your body from rotating. Some people will count that as a rotation exercise. A V-Up on the other hand is not a rotation exercise.
Some of the best rotation exercises are a wood chop, or reverse woodchop, where you use a cable, or resistance band and pull down sideways like you are chopping word. As you rotate, you are rotating your abs, shoulders, and hips. You can also do lunges with a twist as well. We’ll be adding more rotational exercises soon, so thanks for your question! - Marc (Marc Perry, CSCS, CPT) |
Question #5 | Fitness Level & The BuiltLean Program
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Question: I’m really out of shape. Can I use the BuiltLean Program? – John |
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Answer: The BuiltLean Program is comprised of three levels of intensity; Level I, Level II, and Level III. If you have not exercised in 6 months, or more, you start at Level I. The levels differ in the (1) number of sets completed for each exercise (2) amount of rest between sets, and (3) difficulty of the exercises. In addition, by using progression, the workouts become harder over time so your body adjusts to the intensity and is forced to improve safely. The original inspiration for the BuiltLean Program was to help people who had fallen out of shape and wanted to be in great shape with leaner bodies at the end of just 8-weeks. So yes, the BuiltLean Program is a safe and effective program if you have not exercised in a while. - Marc (Marc Perry, CSCS, CPT) |
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What Is The Best Time of Day To Workout? | Q&A Weekly Roundup,
2 Responses to “What Is The Best Time of Day To Workout? | Q&A Weekly Roundup”
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How i wanted to know how is Cytosport (Whey Isolate) and ON Gold Standard 100% whey protein. In India he Whey brads which you had recommended are not readily available. So i did a little nutrition profile search and shorted it down the these two. I am looking to take a little Whey primarily a in the morning with breakfast so that i have protein enough for the day and then post workout to avoid burnouts and help muscle growth.
Can you please suggest, if I am on the right track.
@Rohan – I wish I could tell you whether they are good, or not, but I am not qualified to do so. Given those brands are considered pretty solid, you may consider giving them a try. As John stated in his whey protein article, whey protein isolates are your best bet and will have less impurities, so it sounds like you are on the right track.