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.

 

The Key To Unlock Your Squat

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If you want to be an all around stronger, more powerful, and more dynamic athlete, then squatting in some form must be in your  present training regimen. As critical is this exercise is, it absolutely amazes our team how many athletes and “weekend warriors” alike hate and even try to avoid the squat. Yes, we know that squatting is hard but with a few simple and helpful hints you can master this key exercise and start to push some serious weight!

How is your mobility??

We could talk squatting technique until we are blue in the face, but the fact of the matter is that until  you are proficiently mobile in your hips, ankles, and thoracic spine, it will be extremely hard to improve your squat technique. Whether your heels come off the ground, your knees cave in, you have bad posture, or your hips round at the bottom,all problems of the squat and any exercise for that matter stem from MOBILITY. Although often neglected, mobility should be at the forefront of training. The more mobile an athlete is, the more powerful they will become!

How can I fix my mobility then??

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Proper mobility stems from what we like to call corrective exercises . Correctives help to improve deficiencies  in movement patterns that will allow us to improve mobility. Since we are talking about the hips, ankles and thoracic spine we will highlight a corrective from each category to get you started towards improving your mobility.

Half Kneeling Hip Flexor Stretch

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Tight hip flexors are an area of improvement for most athletes and your hips are vitally important especially if you want to become a better mover. To perform the half kneeling hip flexor stretch, get down on one knee and raise both arms into the air. Next lean your hips forward keeping an upright torso to stretch your hip flexor muscles. Hold this stretch for 15 to 20 seconds then perform on the other side.

Wall Ankle Stretch

Standing soleus stretch

Perform the wall ankle stretch by first standing in a split stance with the “up” foot six inches from the wall. While holding the wall, keep your up foot flat on the ground and work to press your knee to the wall.  When you can successfully press your knee to the wall, move your foot slightly back and perform again.

Perform exercise 2 sets of 10 repetitions( 2×10) per  leg

Kneeling Thoracic Stretch

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Get on your hands and knees and  beginning with your right arm, reach through between your hands and knees to your left side and hold for 4 seconds to stretch your thoracic spine. Next perform on the other side.

Perform 2×5 each side

These tips are vital in getting more mobile in your squat. perform these corrective exercises each day and watch those squat numbers go WAYYYYY up!!!

~ Swxlller