HomeFitnessGurus

Real People. Real Result.

Home
  • Home
  • Start Here
  • The Gurus
  • Blog
    • Exercise
    • Mindset
    • Nutrition
  • Fitness Tools
    • Books
    • Equipment
    • Nutrition
    • Smoothie Wizard
      • How It Works
    • Workouts
  • Log In
Log In

Does workout timing matter?

By Matthew Pryor | Categories: Blog, Mindset

Workout Timing Matter?

They say timing is everything. But can timing make a difference with your fitness and nutrition goals? The article How to Lose Weight All Day Long would sure have you believe so.

The piece starts off by saying, “It’s not just what you eat or how much you exercise that matters; it’s the timing of each component that is the true secret to weight loss success.” I already have a problem with the article. Everyone wants to claim they have the “true secret” to ____________. I have news for you: there is no “secret”. The key to success is you. YOU ARE THE MAGIC BULLET! You are the one who will make sacrifices. You are the one who will turn off the alarm at 5 AM and roll out of bed to exercise. You are the one who will put one foot in front of the other.

As much as I love P90X, it will do nothing for me unless I use it. P90X DVDs aren’t doing the sweating, I am!

It’s a combination of consistency and hard work and sacrifice that will achieve the success, and you are the one who controls such things.

And as much as I love my Vitamix, unless the right foods are going in it (and I’m turning away the wrong foods in the process), it will do me no good.

It’s a combination of consistency and hard work and sacrifice that will achieve the success, and you are the one who controls such things.

Think of it like this. On one side of your garage you have a whole bunch of tools: a compound saw, power drill, table saw, compressor, nail gun, saw horses, hammer, tape measure, nails, you name it.

On the other side of the garage you have a pile of PVC lumber, some PVC pipe, PVC trim, PVC cement, and black spray paint. Now let’s just say, hypothetically (cough-cough), that you had promised your wife some time ago that you would build her some window boxes because you didn’t want to shell out $617.27 + shipping to buy new ones.

Let’s also say, again, you know, just as a for-instance, that you agreed to make window boxes your next project… but you said that a year ago. You have a couple options. You could hope to stumble upon an article on Yahoo! that gives you “the secret” to making perfect window boxes. Then you could go to your wife and say, “Honey, I can now, finally, make you the window boxes I promised. I couldn’t beforehand because I didn’t know ‘the secret.'”

Home Fitness - Workout TimingNow if I were in this poor schmoe’s shoes (and I hope I never am… again), I would choose option number two and ask for forgiveness for taking so long, and then get in the garage and make it happen with some hard work, sacrifice, and commitment.

P90X (or any other good workout program), Shakeology, Vitamix, really good dumbbells, these are the tools in your garage. They are the lumber, pipe and trim. You, my friend, you are the muscle and sweat that makes those tools valuable. It’s up to you to use those tools and make sacrifices to build something out of the body God gave you.

Okay, sorry for the rant. Back to the article…

The article goes on to give you their “Perfect Day of Eating” to help you get fit fast. They base this on certain hormones, light, and sleep patterns. Problem is, this “secret” already coincides when we eat our main meals anyway. There’s not a lot new here. But without further ado, here in bold is the magical schedule that will supposedly solve all your eating and weight loss concerns. My critique of each time slot follows.

Workout Timing: 6 TO 8 AM

GET MOVING. Within a half hour of rising and before you eat breakfast, do 20 minutes of cardio…

I’m all for getting exercise done first thing in the morning. Kick-starts your metabolism for the day. I’ve read you’re stronger in the morning. Plus you get it done and out of the way. Now you’re less prone to having something “come up” and prevent you from working out later.

But as you’ll see, this advice from Yahoo! isn’t your actual workout. This is just a little somethin’-somethin’.

Workout Timing: 6:55 TO 8:55 AM

DRINK UP. Before every meal, drink two 8-ounce glasses of water…

I’m okay with this one. You’re going to feel fuller before eating your actual meal and probably will eat less. Not much to complain about here, except I wonder if it’s okay to drink one 16-ounce bottle of water? Or four 4-ounce glasses? 😉

Workout Timing: 7 TO 9 AM

EAT BREAKFAST.

I don’t think you should skip breakfast. And I do think the timing is important, especially post-exercise. But what if you’re not hungry, should you still eat? Most experts would say “yes” but listen to your hunger cues and respond accordingly.

Workout Timing: 10 TO 11 AM

MUNCH MIDMORNING.

Time to eat already? If you’re hungry, then it’s a good time for a protein bar (I prefer Kind Bars and Quest Bars) or apples with almond butter or some cottage cheese. If you’re not hungry, you may want to wait. Again, learn to listen to your body. If you’re still full, don’t eat (unless you’re stick-thin and are trying to put on mass). Keep reading… you’re going to see a pattern here.

Workout Timing:12 TO 1 PM

HAVE YOUR MIDDAY MEAL.

What if it’s 1 PM and you’re not hungry because you had that snack at 11. Is it okay to eat lunch at 1:30? In my opinion, yes. Eat when you’re hungry. Stop before your full.

Workout Timing: 2 TO 3 PM

TAKE A NAP.

Uhm, okay, sure, I’ll just stop what I’m doing. Boss won’t care. My two-year old can fend for himself. Say what?

Hey, if you’re sleepy and have the freedom to take a nap, I say go for it. The importance of sleep cannot be overstated. In fact, our family takes naps every Sunday, no matter what! But most of us have things going on during the weekdays that we have to attend to. And hopefully, you’re eating and sleeping (at night) in such a way that you don’t experience the afternoon drowsies.

Workout Timing: 3:30 PM

GET BUZZED. Need a boost? This is your last chance to have a cup of joe.

Depending on your sensitivity to caffeine, you may not want anything after 2 PM. But again, it’d be my hope for you (and maybe should be a goal of yours) to already be eating clean and sleeping well enough at night that you won’t need an afternoon boost… especially if you just took the nap that Yahoo! said you needed.

Workout Timing: 4 TO 8 PM

TRIM AND TONE. Now’s the time to do your strength training, plus any additional cardio…

Do you remember how I wrote that the media isn’t helping us with our fitness goals because of all the conflicting studies? You remember, right… don’t you? Have you been skipping my posts?! Anyway, I’ve read countless times it’s best to exercise in the morning. And this Yahoo! piece doesn’t even mention how late afternoon/evening exercising can affect sleep patterns.

Workout Timing: 5 TO 7 PM

TIME TO DINE.

I have no qualms to speak of… well, relating to the above anyway.

Workout Timing: 9 PM

HAVE A PRESLEEP SNACK. Enjoy a carb-based bedtime snack, such as a serving of low-fat frozen yogurt…

Okay, this is the POLAR OPPOSITE of everything I’ve learned, which says not to eat 3 hours before bed. Ever heard the phrase,”Go to bed hungry and wake up skinny?” If you must eat close to bed time, eat a protein based snack. Never have I read to eat carbs before bed… and I don’t buy it.

Workout Timing: 9 TO 10:30 PM

POWER DOWN.

Here are the two things you should strive for regarding sleep and your bed:

1) Try to go to bed around the same time each night. This is hard because of schedules and whatnot, but shoot for it.

2) Only use your bed for sleeping, and, er, ahem, you know, “recreational activities.” In other words, don’t read or watch TV in bed. Do that somewhere else.

Workout Timing: 9:30 TO 11 PM

GO TO SLEEP

You heard Yahoo! Go to sleep. Sometimes that’s easier said than done pending life’s demands. What if you work the night shift? What if you have get up early to make the donuts and need to go to bed earlier? (And yes, I talk about donuts on a fitness site!) It’s not always so cut and dry.

Workout Timing: Wrap Up

Did you notice that the “secret” really isn’t a secret at all. We’ve been told for decades to eat 4-6 small meals a day. This is nothing new. Of course the meals are to be spaced out. Whether your snacks are at 11:00 or 11:15 is really irrelevant if you’re listening to your body.

It’s not WHEN you workout, but THAT you workout. It’s not WHEN you eat, but WHAT you eat.
Tweet This
All of this should remind you of the 80-20 rule post I wrote because you read and remember everything on Gurus, right? Don’t get bogged down with the timing and details of the precise moment you’re going to eat. There’s nothing magical about 7:06 AM vs 7:08 AM.

So when is the best time to exercise? As I’ve said before, you have to do what works for you. I prefer mornings for the reasons I’ve already mentioned. But if afternoons work better, by all means, afternoons it is. The important thing is not when you’re working out, but that you’re working out.

Even more important than working out is eating right! That’s where 60% of your results will come from. Where nutrition is concerned, it’s not when you’re eating but what you’re eating.

And what’s even more important than the right nutrition? Building window boxes when you say you’re going to build window boxes.

Start My Coaching!

Did you find this article helpful?

Would you consider sharing this?

FacebookTwitterGoogle+PinterestTumblrLinkedInEmail

How could we have improved it?

  • This field is for validation purposes and should be left unchanged.

Tagged With: excuses, fitness tips, home fitness programs, motivation

Matthew Pryor

About Matthew Pryor

BodyTitheDevotionalI'm the founder of HomeFitnessGurus.com, BodyTithe.com, author of The Body Tithe Devotional, and an NASM certified personal trainer.

I'm married to my beautiful Kim and we live in Louisville, Kentucky. When I'm not busy with one of my four awesome kids, I like watching basketball, playing around in the kitchen, pretending I know how to garden, and reading about technology.
 
Oh... and I like Mexican food more than most Mexicans do.

Blog Updates

Recommended Reading

  • Mindless Eating

    Mindless Eating is an illuminating and groundbreaking book. Food psychologist Brian Wansink shows why you may not realize how much you’re eating, what you’re eating–or why you’re even eating at all. Easily the most interesting nutrition book you'll ever read.

    ★★★★½

    (350+ reviews)

    LEARN MORE...

Guru-isms

  • Don’t be the victim of your own self-doubt.

    MATTHEW P.La Grange, KY

Nutrition Spotlight

  • PB2 Review
    PB2 Review

    Love peanut butter but trying to watch the fat or calories? Is it really possible to get the flavor of peanuts with only 15% of the fat? Sounds too good to be true ... or is it?

    ★★★★½ (1,650+ reviews)

    LEARN MORE...

Fitness Tip

  • Abs, biceps, quads… they get all the attention. Problem is when you overtrain them (by undertraining your back, tris, hamstrings), not only will you be unbalanced but you’ll put your body at risk of injury.

    So try to keep your back half as strong, if not stronger, than your front half. Function trumps form when your goal is a healthy, active body.

Fitness Equipment

  • Teeter Hang Ups Gravity Boots - Home Fitness Equipment
    Gravity Boots

    Teeter Hang Ups Gravity Boots provide an ankle-conforming fit through two "fine-tuning" buckles with micro-adjusting ratchets which fit the exact size and taper of your ankle. The flexible shell is made of a tough yet pliable blend of DuPont Hytrel, which helps to minimize pressure points. A special blend of 5/8-inch foam is designed to give maximum comfort with minimum compression.

    The perfect equipment for back pain sufferers or for extreme ab workouts. And with Amazon, you know you'll get a great price and quick shipping!

    ★★★★½

    (200+ reviews)

    LEARN MORE...

Testimonials

  • As I reached my mid-40s, a lot of stress, very little exercise, and running too many people to the doctor resulted in lots of fast food. I was feeling tired and run down. Jenny Glenn contacted me about a challenge group and I joined. I took baby steps. Jenny was always there to encourage me and guide me and pick me up when I felt I had failed. I am doing much better. Jenny has continued to always be there for me and encourage me.

    Diane Loves Home Fitness GurusDIANE S.Amazonia, MO

In The Kitchen

  • Vitamix Review: Our Favorite Appliance

    Vitamix. Is it everything they say it is? I'm here to tell you, it's more. This multi-purpose, powerhouse of a machine will not only help get you healthier, you'll be looking for excuses to use it. It's without its flaws, but we wouldn't trade it for 100 pounds of organic kale.

    READ ON...

  • Facebook
  • Twitter
  • Pinterest
  • Instagram
  • Tumblr
  • Google+
  • RSS
  • Email

Contact Us

  • This field is for validation purposes and should be left unchanged.

Recent Posts

  • How to Crush Cancer
  • Shedding Light on Vitamin D
  • Healthy weight… what should it be for me?
  • Caffeine FAQ
  • Superfood Spotlight: Quinoa

Browse Posts by Category

  • Blog
  • Exercise
  • Mindset
  • Nutrition
  • Recipes
  • Uncategorized

Copyright © 2023 - Sophros, LLC     Terms and Conditions