We all have trouble sometimes fitting our workouts into busy schedules. So, an important question to many is when to workout? Does when you work out really affect how many calories you burn or how much benefit you get out of it? If you’re curious to know, read this week’s Q & A to find out! We’ve also addressed how to do a proper push up, discussed the warrior diet, and ways to do your strength training reps.
Here’s the short list of questions based on topic:
Question #1 | Do Morning Or Evening Workouts Burn More Calories?
Question: Do you burn more calories working out first thing in the morning compared to the late afternoon (post work / 5:30 p.m.)? I have heard that is does and you can burn as much as 20-30% more calories if you work out first thing, but I have also heard that it makes no difference. Thoughts? – Ryan
Answer: Ryan – Although working out in the morning has been proven to give you more energy throughout the day there is no evidence that shows it will burn more calories than other times of day. This is a myth.
Question #2 | Should I Follow A Warrior Diet?
|Question: Hey Marc! Kudos to your site. It has helped me a lot, but I was wondering what you think of warrior diet? Is it safe? – Joshua|
| Answer: Hey Joshua, the warrior diet, like any other diet, can certainly work if you eat less calories than you burn (assuming you want to lose fat), or it can help you build muscle (if you eat enough calories and protein). The upside is that for some, eating only 1-2x per day in a four hour period in the afternoon/night can make life more manageable. On the other hand, eating so much food at once can cause gastric distress and may make it harder to control calories. In my opinion, I find eating a few meals per day, and a snack here or there helps me control calories easier than having huge meals. But again, it’s really personal preference.|
–Marc (Marc Perry, CSCS, CPT )
Question #3 | What Is Proper Pushup Form?
|Question: What about our legs while doing a proper push up? How should they be positioned? – Ray|
| Answer: That’s a great question. The more advanced and what is considered the “proper” way to do push ups is with your feet together, which requires more balance. An equally valid way of doing push ups is with your feet wider apart, which is technically easier, but also works the outside of your core/abs/obliques to a greater degree and in my opinion is a great variation to add to your exercise regimen if you are just starting out. As you get more advanced, you can even do push ups on one foot while the other foot is off the ground.|
– Marc (Marc Perry, CSCS, CPT)
Question #4 | High vs. Low Reps
Question: Hello, thanks for your article on high vs. low reps. It really helped me understand how to strength train to get better results. I used to do pump classes and wasn’t really getting much definition, now I understand why! Could you please clarify something for me? If I did 4 sets of 12 reps for each muscle group, doing a set on one muscle group immediately followed by a set on a different muscle group to make the best use of time (so around 1.5-2 minutes), would this achieve fat loss and hypertrophy? Or should I do all 4 sets for one muscle group resting for 30 seconds between sets then move onto the next muscle group? Thanks in advance. – Donna
| Answer: I’m a big fan of the former strategy for sure, which is technically called supersetting. Alternating exercises, for example push ups and pull ups, is a much more efficient way to get better results in less time. You can even use 3 exercises or more back-to-back with little rest in between each, then rest after all are done. For example, you can do an incline DB Bench Press, Body Rows, then Side Planks and then rest before repeating those exercises again. This example is a pushing movement, pulling movement, and then a core movement combination. If you want a few more ideas on exercise programming, check out the Get Lean Guide or the BuiltLean Program. Good luck!|
– Marc ( Marc Perry, CSCS, CPT)
Question #5 | How To Cook Egg Whites?
Question: How do you cook egg whites? Spray or olive oil? What is better? – Randi
Answer: Personally when I cook egg whites, or anything on a frying pan for that matter, I use cooking spray. Keep in mind, spray can come in a variety of different oils, not just olive oil. Not all spray oils are created equal. The reason I favor using a spray oil is because I’m able to apply less oil more evenly around the pan than I would if I used poured olive oil, butter, or any other type of substance used to coat the pan.
– Kwesi (Kwesi Peters, CPT, Community Manager)