Morning Workouts

January 3, 2001

---In the following comments, I respond to 's (s_sparkles25@...)

question about the effectiveness of working out in the morning vs. the

effectiveness of working out later in the day. Her question appears beneath

my reply.---

Hi !

While you certainly can obtain benefits from workouts that are later in the

day, the rate of your progress will likely be slower. Doing your 20 minute

aerobic solution first thing in the morning on an empty stomach is likely to

burn fat faster than waiting until later in the day to do it. Also, as you

probably know from reading the book, Bill recommends that for those who want

to lose fat as quickly as possible, it is also a terrific idea to do one's

weight training first thing in the morning on an empty stomach. In both

cases, waiting for a full hour after the workout before eating enhances the

fat burning effect. And some recent evidence suggests that muscle gains are

similarly boosted by waiting for that time.

You still will make progress working out later. And yes it will help to wait

for three hours after your prior meal before working out. But that's still a

much shorter fast than one that lasts overnight.

There are other reasons for working out first thing in the morning in

addition to the physiological ones. By working out first thing, you make your

fitness a priority. If you plan to work out later in the day, the odds are

higher that you will succeed in " talking yourself out of it, " " get busy, "

etc., by then. Many people - even those experienced with such programs as BFL

- report that they have this problem with later workouts. It's certainly my

experience and my wife's. Also, there is nothing like a great workout to wake

a person up in the morning. Furthermore, I find that working out first thing

gives my energy and alertness a boost that helps me throughout my day.

Still, there are plenty of people - a number of whom are in this group - who

have achieved real results using a different schedule. So I'm definitely

*not* saying that " it can't be done. " Many BFLers, for example, do their

cardio first thing in the morning but do their weight training workouts in

the afternoon or evening. The cardio workout is the one that benefits the

most from being done first thing. Today, my wife and I face a lopsided

schedule which derailed our morning workouts. So as it happens, we are

working out later ourselves today - even though we definitely prefer

exercising first thing.

Here's another thought. This one pertains to your friend. I've run into many

people who say: " I just can't do it first thing in the morning. " With time,

I've learned to treat with skepticism most statements that start with the

words, " I can't. " :-) Would your friend be unable to workout first thing in

the morning - if he knew his (or a loved one's) life depended on it? Many

people who once imagined that they couldn't do this program at all - now do

brilliantly with it. One of the ways my wife and I keep ourselves inspired

and motivated, is to remind ourselves that our fitness is at the core of our

health and well-being. In a very literal sense, then, our lives *do* depend

on quality exercise and nutrition. I think it's good - at the outset of a

challenge - *to challenge oneself* to drop the " I can't " attitude. Replacing

the " I can't " with the " I can " makes a huge difference!

I'm certainly not about to tell you what schedule to choose. That's up to

you, and only you can decide what's best in your situation. But I do want you

to be aware of some of the variables that are involved.

Congratulations on starting your journey, welcome to the group, and keep

asking questions! There are plenty of people here who are eager to help.

Energetically,

In a message dated 1/3/01 12:11:57 PM, s_sparkles25@... writes:

<< Hi Everyone,

I have finished reading the book and I noticed Bill recommends doing

morning workouts. I love to workout in the morning but my friend, who

I have promices to go to the gym with, hates mornings. He will not do

the morning thing. I am wondering based on all of your experiences

if early evening workouts will still offer great benefits? I will

make sure not to eat 3 hours before the workout as Bill recommends,

Thanks,

Smiles,

>>

---

FMBC: Fitnesss and the Mind-Body Connection

an unofficial Transformation Support site

and " on ramp " for Body-for-LIFE

by and Cherita Axel

http://fitmind.home.mindspring.com

January 3, 2001

You can do this at any time of the day. The key is intensity. In

scheduling your meals be sure not to drop a meal because of the evening

workout. If you need to reduce the time before working out to two hours,

don't hesitate to go there. Many people do not do the morning workout

thing. If I didn't have employment and family conflicts I would probably

choose an afternoon or evening timing. It's about life so fit it in as a

priority at the time that best suits your lifestyle. Kit

January 3, 2001

The one thing about this is that it creates a 5 hour delay between

meals, instead of the 2-3. 3 hrs after last meal, plus 1 hr workout,

plus 1 hour wait after workout. I dont know how one should really deal

with that. I always ate right after a workout, and sometimes waited

only 2 hrs before a workout, but I was not too concerned with fat loss

either. Bill recommends a shake after a workout if you are after muscle

gain.

BfLForce@... wrote:

> it is also a terrific idea to do one's

> weight training first thing in the morning on an empty stomach. In both

> cases, waiting for a full hour after the workout before eating enhances the

> fat burning effect. And some recent evidence suggests that muscle gains are

> similarly boosted by waiting for that time.

>

> You still will make progress working out later. And yes it will help to wait

> for three hours after your prior meal before working out. But that's still a

> much shorter fast than one that lasts overnight.

--

Mark W. Sink - http://toy4two.home.mindspring.com/

http://home.nc.rr.com/msink

'99 Kaiser Silver Metallic NSX-T

'93 Super White Stroked 2.2L MR2 Turbo

'87 Rio Red TRD MR2 (for sale)

January 4, 2001

Wow!

Thanks for such a long answer. I actually prefer morning

workouts anyway, I was trying to be supportive to my friend. I

will try to sway him into action..morning action. Thanks for all of th

help.

Smiles,

> ---In the following comments, I respond to 's

(s_sparkles25@h...)

> question about the effectiveness of working out in the morning vs.

the

> effectiveness of working out later in the day. Her question appears

beneath

> my reply.---

>

> Hi !

>

> While you certainly can obtain benefits from workouts that are later

in the

> day, the rate of your progress will likely be slower. Doing your 20

minute

> aerobic solution first thing in the morning on an empty stomach is

likely to

> burn fat faster than waiting until later in the day to do it. Also,

as you

> probably know from reading the book, Bill recommends that for those

who want

> to lose fat as quickly as possible, it is also a terrific idea to do

one's

> weight training first thing in the morning on an empty stomach. In

both

> cases, waiting for a full hour after the workout before eating

enhances the

> fat burning effect. And some recent evidence suggests that muscle

gains are

> similarly boosted by waiting for that time.

>

> You still will make progress working out later. And yes it will help

to wait

> for three hours after your prior meal before working out. But that's

still a

> much shorter fast than one that lasts overnight.

>

> There are other reasons for working out first thing in the morning

in

> addition to the physiological ones. By working out first thing, you

make your

> fitness a priority. If you plan to work out later in the day, the

odds are

> higher that you will succeed in " talking yourself out of it, " " get

busy, "

> etc., by then. Many people - even those experienced with such

programs as BFL

> - report that they have this problem with later workouts. It's

certainly my

> experience and my wife's. Also, there is nothing like a great

workout to wake

> a person up in the morning. Furthermore, I find that working out

first thing

> gives my energy and alertness a boost that helps me throughout my

day.

>

> Still, there are plenty of people - a number of whom are in this

group - who

> have achieved real results using a different schedule. So I'm

definitely

> *not* saying that " it can't be done. " Many BFLers, for example, do

their

> cardio first thing in the morning but do their weight training

workouts in

> the afternoon or evening. The cardio workout is the one that

benefits the

> most from being done first thing. Today, my wife and I face a

lopsided

> schedule which derailed our morning workouts. So as it happens, we

are

> working out later ourselves today - even though we definitely prefer

> exercising first thing.

>

> Here's another thought. This one pertains to your friend. I've run

into many

> people who say: " I just can't do it first thing in the morning. "

With time,

> I've learned to treat with skepticism most statements that start

with the

> words, " I can't. " :-) Would your friend be unable to workout first

thing in

> the morning - if he knew his (or a loved one's) life depended on it?

Many

> people who once imagined that they couldn't do this program at all -

now do

> brilliantly with it. One of the ways my wife and I keep ourselves

inspired

> and motivated, is to remind ourselves that our fitness is at the

core of our

> health and well-being. In a very literal sense, then, our lives *do*

depend

> on quality exercise and nutrition. I think it's good - at the outset

of a

> challenge - *to challenge oneself* to drop the " I can't " attitude.

Replacing

> the " I can't " with the " I can " makes a huge difference!

>

> I'm certainly not about to tell you what schedule to choose. That's

up to

> you, and only you can decide what's best in your situation. But I do

want you

> to be aware of some of the variables that are involved.

>

> Congratulations on starting your journey, welcome to the group, and

keep

> asking questions! There are plenty of people here who are eager to

help.

>

> Energetically,

>

> In a message dated 1/3/01 12:11:57 PM, s_sparkles25@h... writes:

>

> << Hi Everyone,

>

> I have finished reading the book and I noticed Bill recommends doing

> morning workouts. I love to workout in the morning but my friend,

who

> I have promices to go to the gym with, hates mornings. He will not

do

> the morning thing. I am wondering based on all of your experiences

> if early evening workouts will still offer great benefits? I will

> make sure not to eat 3 hours before the workout as Bill recommends,

>

> Thanks,

> Smiles,

>

> >>

>

> ---

> FMBC: Fitnesss and the Mind-Body Connection

> an unofficial Transformation Support site

> and " on ramp " for Body-for-LIFE

> by and Cherita Axel

> http://fitmind.home.mindspring.com

January 4, 2001

Hi !

You're most welcome, and glad to be of help!

---

FMBC: Fitnesss and the Mind-Body Connection

an unofficial Transformation Support site

and " on ramp " for Body-for-LIFE

by and Cherita Axel

http://fitmind.home.mindspring.com

January 4, 2001

--In this post, I answer 's (mmmegan@...) question regarding

when to eat in relation to weight training and aerobics.--

Hi !

You asked:

<< ,

Hey can you answer this? Should you wait to eat when doing either weights

or aerobics?

>>

The bottom line answer is: Bill now recommends waiting an hour after

working out to have one's meal - whether one trained with weights or did

aerobics.

This is a change from what he used to recommend. At one time (such as in his

1997 *Sports Supplement Review: 3rd Edition*), he recommended having a shake

right after lifting weights. But now, on the basis of additional studies, he

says wait an hour in either case. I've noticed the change in his online

seminars and in *Muscle Media* magazine.

Consider:

" What's the best thing I can feed my body after an intense weight-training

workout to improve recovery, boost energy, and accelerate muscle growth? "

" ...if you're training hard and trying to pack on new muscle mass, you need

to feed your body protein and carbs an hour after your workout. " " Clear Cut

Q & A: The Best of Bill , " *Muscle Media* October 2000

In this answer - which is much lengthier and which mentions a number of

studies that support his point. It's worth reading if you have the issue

handy.

I hope that helps!

Enthusiastically,

---

FMBC: Fitnesss and the Mind-Body Connection

an unofficial Transformation Support site

and " on ramp " for Body-for-LIFE

by and Cherita Axel

http://fitmind.home.mindspring.com

January 4, 2001

,

Another option to meet half way is to do morning cardio on your own and on

the alternating days do the weights with your friend in the evening. The

benefit is you can get the extra calorie burn from the cardio on an empty

stomach first thing in the morning, followed by the hour wait until your

first meal. Then on the days you are focused more on resistance you will

have more energy from a shorter fast since your last meal. Just a thought.

Kit

January 4, 2001

,

Hey can you answer this? Should you wait to eat when doing either weights

or aerobics?

<I just wanted to clarify that Bill has *changed* his recommendation as to

the

best time to eat after a workout. In recent online seminars as well as in

recent issues of *Muscle Media,* based on the recent evidence to which I

refer, he has recommended waiting an hour after one's workout to eat

*regardless* of whether one's " primary " goal is fat loss or muscle gain>

January 4, 2001

, the new recommendation for the last 3-4 months is to not eat before

morning workouts and refrain from eating your first meal for 1 hour. Results

from a study reported in Muscle Media by Kennedy indicate greater fat

loss on cardio and greater muscle gains on resistance all things being

equal. Has the study been repeated? How rigorous? Where reported? The

details were lacking. I don't have the issue handy to cite the month.

Remember, these are nuances compared to the basics of the program. I did

most of my first round with a Myoplex shake first thing upon waking, 45

minutes before working out. I then changed to not eating just before cardio

and waiting an hour to eat on those days. I also did my first round with

five meals instead of six. I could have achieved better results but my

results were positive and I was delighted. Kit

April 9, 2001

Ricky,

I prefer working out in the mornings, I get up at 4:30 on weight days to be sure I eat before I go - I warm up for a half hour with light cardio and stretching and then work with my trainer starting at 6. Working out in the morning keeps me more conscious all day of my eating and also gives me energy throughout the day.

I believe there is something in the Hussman site that relates to working out in the morning - hold on - let me get it: well, he states: "That is why it can be useful to work out in the morning on an empty stomach and wait about an hour after your workout before eating - your glycogen stores are more depleted by the end of your workout and you burn more fat afterwards."

Hope that helps - anyway, that's what I do, especially on cardio days I do not eat before, but weight training, I do eat something a little higher in carbs for energy for my weight training, along with my xenadrine, then a shake immediately after.

OK, I've rambled!

Cheryl

C1W4D1

April 9, 2001

I sounds like I'd be much better off if I can get my butt out of bed

that early. 4:30? hmmmm! That's early! I must try.

Thanks!!

Ricky

> Ricky,

>

> I prefer working out in the mornings, I get up at 4:30 on weight

days to be

> sure I eat before I go - I warm up for a half hour with light

cardio and

> stretching and then work with my trainer starting at 6. Working

out in the

> morning keeps me more conscious all day of my eating and also gives

me

> energy throughout the day.

>

> I believe there is something in the Hussman site that relates to

working out

> in the morning - hold on - let me get it: well, he states: " That

is why it

> can be useful to work out in the morning on an empty stomach and

wait about

> an hour after your workout before eating - your glycogen stores are

more

> depleted by the end of your workout and you burn more fat

afterwards. "

>

> Hope that helps - anyway, that's what I do, especially on cardio

days I do

> not eat before, but weight training, I do eat something a little

higher in

> carbs for energy for my weight training, along with my xenadrine,

then a

> shake immediately after.

>

> OK, I've rambled!

>

> Cheryl

> C1W4D1

April 9, 2001

Non-morning workouts...This is something that I have never been able

to understand how to accomplish within BFL.

The book says:

1. eat every 2-3 hours

2. wait 2 hours after eating to exercise

3. wait an hour after exercising to eat

So, how do you eat, wait 2 hours, workout for more than 1 minute,

then eat again after 1 hour and keep this all within the " eat every 2-

3 hours " guideline.

I do my workouts in the morning because achieving this timing has

eluded me. I also understand the workouts are 300% more effective in

the morning.

> I have a hard time getting up early enough to workout in the

> mornings. I usually work out at night. How much of a difference

is

> there. Would it be a dramatic difference or just a little. I may

> can do my 20 minute in the mornings. I like doing the weights at

> night.

>

> Ricky

April 9, 2001

For me there is no chance of a morning workout, so I do all of mine on the

way home from work in the evening. So far (C1W3D1), I'm getting good

results. I know I'd do even better if I could work out in the mornings, but

I can't, and what I am doing is giving me enough progress to achieve my

12-week goals, so I'm happy. I lost 8lb in week one, 5lb in week two, and a

total of just over 5% BF. My blood pressure is lower, and I'm enjoying every

aspect of BFL, so as far as I'm concerned, I'm doing great.

Just remember, while certain timings may be more efficient, just DOING the

stuff in the first place is the most important thing - you can't win the

lottery without buying a ticket )

April 9, 2001

Not to mention that you only have to shower once for the day -

important for us dry skinned people.

> > I have a hard time getting up early enough to workout in the

> > mornings. I usually work out at night. How much of a difference

> is

> > there. Would it be a dramatic difference or just a little. I

may

> > can do my 20 minute in the mornings. I like doing the weights at

> > night.

> >

> > Ricky

April 9, 2001

It is best to do your cardio in the morning on an empty stomach.

The fat you will burn will be the stored fat.

As far as the weights goes it is good to do it in the morning

but also ok to do at night. The important part is the cardio.

> I have a hard time getting up early enough to workout in the

> mornings. I usually work out at night. How much of a difference

is

> there. Would it be a dramatic difference or just a little. I may

> can do my 20 minute in the mornings. I like doing the weights at

> night.

>

> Ricky

April 9, 2001

It is best to do your cardio in the morning on an empty stomach.

The fat you will burn will be the stored fat.

As far as the weights goes it is good to do it in the morning

but also ok to do at night. The important part is the cardio.

> I have a hard time getting up early enough to workout in the

> mornings. I usually work out at night. How much of a difference

is

> there. Would it be a dramatic difference or just a little. I may

> can do my 20 minute in the mornings. I like doing the weights at

> night.

>

> Ricky

April 9, 2001

Ricky,

I've always done all of my workouts at night and have had great results. I teach school and like to be there by 7:15 am. Our gym opens at 7:00 am! I had to find a way to make BFL work and doing at night is what works for me.

Sara

I have a hard time getting up early enough to workout in the mornings. I usually work out at night. How much of a difference is there. Would it be a dramatic difference or just a little. I may can do my 20 minute in the mornings. I like doing the weights at night.Ricky

April 9, 2001

I would love to work out in the mornings but my daughter's daycare

doesn't open until 6:15 and then I have to be on my commute most

days. I work out in the evenings most days and the food " time " is a

big problem. If I get to the gym at 6, that means I have to stop

eating by 3. An hour at the gym and an hour home and then I am 5

hours without eating. I haven't figured it out yet. I usually have

to gobble a meal when I come home, wait an hour, have another meal

and then try to fit something in before bed which doesn't always

happen. Sometimes my schedule is so bizarre, I have to do weight

training and cardio in the evenings. It's not how it's laid out,

it's not how I want to be doing it, but it is how it's happening.

However, I'm working hard/training hard and thinking I'm getting good

results. However, if you have the opportunity to work out in the

morning, do it. When I was able to work out in the morning, it made

a difference in my entire day.

April 9, 2001