What Time Of the Day Should I Train?

When Should I Train??

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Unless you’re in an organized sport where your training time is predicated upon the sports coach, you have to decide what time you are going to get yourself up to go to the gym. Should it be first thing in the morning or before I go to sleep? Should it be during my lunch break? These may be questions that you ask yourself. But after considering your job, your perceived free time, or your spouse’s schedule, your training goal can be the key that helps you make your final decision. How your body reacts to training times can greatly increase the training effect of your workout program. With this increased knowledge you’ll be equipped to get the most from your training program.

Gaining Muscle

In order for you to gain muscle, you will need compound exercises at a high volume. In order for you to perform this work, you will need to be in a slight calorie surplus to give the body the nutrients necessary to build new muscle tissue while keeping fat at bay.  The time you train can further enhance this effect by supporting your training with the fuel it needs to do more work in the weight room. By choosing to train mid-day or late afternoon, you can assure that you have eaten enough meals to properly fuel the body to train while blunting the spillover effect of training too early. If you train at a high level early in the day then begin to eat, the exercise post oxygen consumption (known as EPOC) will go into effect. This just means that you will have an elevated heart rate all day to the body’s response to repair itself. This could mean that with a higher metabolism you could be spinning your wheels by burning more calories than you are taking in, which would put you in a caloric deficit. Simply put you could be actually losing fat when your goal is to be in a muscle building phase.

Take heed that you want the body to use all of the calories for the surplus that it needs to build muscle. One may not see a problem from training in the morning but take remember that by just continuing to eat more can cause your body to start gaining fat at an accelerated rate, fat that you would then spend months to get off again which could also sacrifice the muscle that you worked so hard to get

Losing Fat

Contrary to gaining muscle, you want to preserve the muscle that you already have while trying to lose as much fat as possible. This is where early morning or even fasted training could be most useful. When you sleep your body is in a fasted state and this is where fat is most vulnerable. When the body senses hunger it releases enzymes that tell you to fuel yourself. If the neural response to eating is not met by actual food from the outside environment, then the body will use its own stores (fat) to keep the body from going into starvation.

When you awaken in the morning on an empty stomach your body is in full gear burning fat. So by training first thing in the morning you can aid in the reduction of fat by making sure the calories you burn from your training session are used to burn fat, not help in the digestion of food from all day. Since caloric intake is the main basis of fat loss, all calories burned should be dedicated to fat loss. Of course, you would use a leucine-rich supplement such as SciVation ‘Quake’ to protect your muscle while training fasted, The EPOC effect will also help by burning more calories, granted you take care of your end of the deal by eating to your specified caloric deficit.

As long as you’re in a surplus to gain muscle, a deficit to burn fat, and you train hard the time of the that you train is not the most important factor. But this advice could be the icing on your cake of achieving your specific training goal.

 

Stay Patient! What You Need to Know about Training

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The quick fix.

This phase has been the death of dreams for millions of people who seek out to live a healthier lifestyle. The Guru’s have their say, the local guy in the gym, and even your coaches have their philosophy if you ask them. However there is one word that is really one of the true secrets to overall health and fitness. That word is

PATIENCE!!!

Man! This is a concept that you have to understand. Whether you are looking to make the varsity team, competing for you first show, or getting ready to slay the beach, patience is a virtue that people of this generation have to take to heart. When it comes to nutrition, training, and the mindset behind it all, you have to let time do the work for you. There is a saying that time will pass, but what you DO WITH THAT TIME is what will ultimately make the difference.

Think about it like this: You know when you are passing a construction site? Ever notice that although you are not really paying attention a building is being built everyday? Eventually there will be a new apartment complex or school erected that will probably last for many years to come. The building took months, even years to build but overtime a beautiful structure was created. Alternatively, ever been too eager to build that desk from IKEA only for it fall apart because you missed a step? The same process happens for your body! Time will pass, but you have to be patient to do the things necessary within that time to achieve the results you want. This is the reason diets don’t work, running yourself into the ground doesn’t work, and going from extreme bootcamp to another doesn’t work. When you are patient however you have the confidence to know that you are building your own personal villa on prized beach front property. If you were an architect you would take your time to have your construction team build your vision to perfection right? Just something to think about.

Patience, yes it sucks I know. However when you are consistent and practice patience your results will come and they will LAST!!

 

~Swxller

The 5 laws to Build Quality Muscle- Law 4: Patience

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Law 4: PATIENCE: Trusting the Process

In this week’s addition to the 5 Laws to Get Quality Muscle we look at Law 4: PATIENCE. Patience? One might ask, what does being patient have to do with building muscle and helping me reach my goal.

Well, lets start with the cliché saying, “Rome wasn’t built in a day.” Neither will this masterpiece of a body you are looking to achieve. Research has shown that for any particular adaptation process to occur with the human body as it relates to diet and exercise takes 21-28 days. Simply put, on average, it takes a minimum of one month of consistent training and eating a well balanced diet before you will notice a transformation in how you look or feel. Now, this is only the average timeframe, so since all of us are different, the adaptation process may take less for some while taking longer for others. Knowing this piece of information, when setting fitness goals allow a minimum of 90 days or three months to see significant transformations within you. Reason being is because you ensure that new habits have been created, and the additional days allow you to improve upon the new positive habits you have created. Thus resulting in an eye opening lifestyle that you were not accustomed to in the month’s prior.

But Swxller, I want results and I WANT THEM NOW! We hear you and we understand the eagerness, but understand that value, prestige, and wealth is built over time. Your body is the most expensive, sought after luxury in this world, so treat it as such. This is your temple, so let’s invest in it! Let’s look at the bigger picture of how we want to look, move and feel when we are 40, 50, 60+ years old. Forget about not fitting into this dress or having huge arms on the beach this weekend. Let’s be the one that a teenager or mid-20 year old can’t keep up with. THERE ARE NO SHORTCUTS IN LIFE! Will trusting the process and being patient be rough? Of course, wasn’t winning that championship tough? What about getting your degree? What about buying that house or new car? How about that relationship that was everything, but ended? You made it through; you came out stronger, and better than before, but it all took time to get to where and what you wanted. Reaching you fitness goals won’t be any easier, but it will be worth it. Share your struggles with friends, family or even us. We have been there; we know what it feels like when you have reached your breaking point. What makes us who we are is how we attack those obstacles and barriers head on. I’ll end on this note, for those reading this that are on payroll somewhere, you get paid, bi-weekly, monthly, semi-monthly, etc. Point is, you put in the work and you receive the compensation. Same rule applies here, trust the process, put in the work consistently with diet and exercise and you will receive the benefits every 3-4 weeks of each training block.

Patience = Consistency, not perfection

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SWXLLER