Is there a BEST time to workout in order to build muscle and lose fat? Research shows that this time frame works wonders for body re-composition.
There is scientific evidence that backs the optimization of workout times. Orchestrating a training schedule according to the human body’s circadian rhythm will help a person to build muscle and lose fat within a short period in the right manner.
It also increases one’s flexibility and minimizes the rate of injuries. As the information below explains, the best workout time by an individual’s circadian rhythm is sometime in the late afternoon between 2-7 P.M.
Negative effects of cortisol and insulin spikes in morning hours
A primary factor underpinning most physiological reactions leading to changes in the density of muscles is hormone release. For instance, testosterone is released in response to some hormonal processes that begin in the brain’s pituitary gland.
This hormone is essential for bodybuilders since it promotes protein synthesis within the muscles. Insulin and growth hormone are also important. These three hormones are usually termed as anabolic since they help in building the body tissue.
Cortisol is another hormone closely linked to bodybuilding. This hormone is catabolic in nature since its main function is breaking down tissue.
The primary roles of cortisol include lowering the rate of photosynthesis, converting protein to glucose and halting the growth of tissue.
Therefore, to facilitate the growth of muscle, it is vital to control cortisol release. Cortisol is usually released early in the morning.
Essentially, negative effects of cortisol on muscle gain are heightened early in the morning as opposed to late afternoon.
A greater majority of the general population prefers eating early in the morning. If you do eat a big breakfast in the morning make sure to avoid these 10 popular breakfast foods.
This meal is particularly rich in carbohydrates. A notable aspect is that consuming a full meal, especially carbohydrates has an inhibitory effect on the human sympathetic nervous system.
Consequently, this lowers the effect of fat loss following a workout, unless you follow this particular diet you’ll be able to enjoy your favorite carb foods and lose fat at the same time!
What happens is that a carbohydrate-rich diet activates the body’s parasympathetic nervous system, which in turn enhances energy storage.
The enhanced energy storage may be the reason people who exercise vigorously in the morning, but still eat a rich breakfast end up gaining weight.
To counter the effects of both cortisol and insulin, it would make such a great difference to exercise late in the afternoon.
Exercising at this time helps a person to build muscle and lose fat optimally and effectively.
If you are curious, here’s a free tool to show you exactly how many calories, macors, fiber, water intake, and how many carbs you can consume based on your body-weight to build muscle and lose fat below:
The circadian rhythm effect
The circadian rhythm refers to the daily biological activity cycle.
The sleep-wake cycle is a biological activity that has an obvious circadian rhythm.
For athletes and body builders, systematic daily changes in energy metabolism, hormonal milieu and body temperature are the key factors determined by the circadian rhythm.
Take a look at the graphic between 2–7p.m. below.
You’ll discover that around 2:30 p.m. you have better coordination, 3:30 p.m. fastest reaction time, 5:00 p.m. Greatest cardiovascular efficiency and Muscle Strength and around 7:00p.m. highest body temp.
Cortisol production is low at night, high in the morning and gradually lowers as the day progresses.
On the other hand, testosterone release is low in the late afternoon and high in the morning. Extrapolation of a graph will show that the ratio of testosterone to cortisol is highest in the late afternoon.
Exercising during this time causes the maximum testosterone release to aid in muscle gain.
The circadian rhythm further affects the core body temperature, which refers to the temperature required for optimal performance of the body’s vital organs.
Biological systems associated with intense physical exercises have a relatively high optimal temperature.
At night, the core body temperature tends to lower and then rapidly increase during the morning hours to reach the maximum level late in the afternoon.
The optimal temperature needed for the exercises meant for strength training is usually high in late afternoons to early evenings.
In the late afternoon from 2-7 P.M, there are optimal joint mobility, nerve conduction, and muscle blood flow and glucose metabolism.
These effects lead to improvement of tissue stress distribution to maximally activate muscles and form a healthy connective tissue.
It is thus not surprising that athletes have a high probability or breaking sports records in the early evenings when the core body temperature is highest.
Additionally, numerous randomized and controlled scientific studies have cited these times as the best for exercising. Between late afternoon and early evening, the power, muscular strength and flexibility are at their peak levels.
The positive impact of training in the late afternoon and eating an hour later
One of the most effective ways of increasing sensitivity to insulin, and consequently promoting fat loss is via resistance training.
For this reason, everyone should include some form of weight training on an occasional basis. It is advisable to train late in the afternoon to increase muscular insulin sensitivity.
This sensitivity normally lowers as the day progresses. It is also evident that eating substantial amounts of carbohydrates an hour after workouts increases muscular growth because of the insulin spike.
Spiking the levels of insulin following weight training helps in building muscles.
Having determined that the late afternoon is the best time to work out to build muscle and lose fat, consistency is also a fundamental aspect to keep in mind.
If you are looking to get more out of your training and dieting it would be advisable to try working out at the specified time range along with this ground breaking diet that allows you to eat your favorite carbs at a particular time of day.
It helps the body to adjust its circadian rhythm in response the training stress in the morning and lower the decrements of performance during that time.
The body adapts to training during early evenings by heightening the circadian difference in performance over the day.
Conclusion?
In conclusion, only a few people think about the best times for exercising or training. Even fewer people often schedule their workout sessions when their biological system can function and perform optimally.
With this being said, there are those who do not have the option to train in the late afternoon so the best time to workout is whats BEST for you.
Adhering to the information and guide presented above will help one to optimize their training schedule as well as being on the fast track to build muscle and lose fat at the same time.
If you are interested in optimizing your training to build muscle and lose fat and can train between 2-7 p.m. then go for it!
I would love to hear your comments and tell me when you train and how you feel about it.
What’s Next?
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