The relationship between the timing of physical activity and fat burning has been a topic of debate for many years.Dec. Understanding whether the time of day you exercise affects fat burning can help you create the ideal exercise plan for yourself. So how does fat burning occur in the body? What time of day should you exercise to burn more fat? Find the answers in this article!
Timing of Body Fat Burning: What Are the Most Effective Hours?
If your goal is to reduce body fat, understanding how your body uses calories for fuel is essential for managing your weight. Your body derives the energy it needs from fat, carbohydrates, and proteins . Which of these energy sources your body utilizes more depends on the type and timing of the exercise you do .
In terms of energy use, your body first turns to carbohydrates and fats . While the proportion varies depending on the activity, protein usage is typically lower compared to carbs and fats. Protein is primarily used during the muscle repair process after a workout .
Many people aim to burn fat, but losing weight doesn’t necessarily mean you’re burning fat. When you lose weight, the balance of lost calories between fat, muscle, and water isn’t always clear. For instance, most rapid weight-loss diets result in a significant loss of water weight.
For long-term and sustainable weight loss, the focus should be on burning fat. However, carbohydrates are often needed, especially during intense workouts. Maintaining muscle mass is also critical when planning your exercise routine and achieving weight loss goals, as losing muscle is undesirable.
What is the Impact of Exercise Timing on Fat Burning?
First, it’s important to note that there is no one-size-fits-all rule for everyone, as circadian rhythms, personal preferences, and lifestyles vary from person to person. However, many studies suggest that exercising in the early morning may have a slight advantage when it comes to fat burning . After fasting overnight, your body’s carbohydrate levels are lower, causing it to rely more on fat stores for energy .
Morning Workouts and Fat Burning: The Importance of Early Hours
In addition to factors like age, gender, lifestyle, a healthy diet, personal preferences, and exercise intensity/type, the timing of exercise often plays a role in fat burning . Exercising on an empty stomach, particularly before breakfast, may help you burn more fat . Research shows that individuals who exercise between 7:00 a.m. and 9:00 a.m. generally have a lower body mass index (BMI) than those who work out later in the day .
One of the reasons morning workouts can help you burn more fat is that they speed up your metabolism . Compared to workouts done at other times of the day, morning exercise can lead to a faster metabolic rate, which in turn results in greater fat loss. Additionally, carbohydrate reserves are lower before breakfast, leading to an increase in fat burning by up to 20% compared to workouts done later in the day .
Morning workouts often appear advantageous due to the higher levels of cortisol and growth hormone associated with metabolism . These hormones, which are naturally elevated in the early morning, can support fat burning more effectively. Exercising in the morning can also help with better appetite control throughout the day and make it easier to maintain healthy habits .
Advantages and Disadvantages of Morning Exercise
While working out in the morning may seem more beneficial for quick fat burning, if you’re not a morning person or don’t have time for morning workouts, there’s no need to worry. Forcing yourself to wake up at 5 a.m. to exercise may lead to frequent skipped workouts. In such cases, it’s better to exercise consistently later in the day rather than miss your sessions altogether. As mentioned, there is no single “best time” for fat burning.
When deciding on the best time to exercise, it’s helpful to consider the pros and cons of both morning and evening workouts. Below are the advantages and disadvantages of exercising early in the morning:
Advantages:
- Boosts metabolism
- Increases energy levels, helping you feel more energetic throughout the day
- Supports improved and regulated sleep cycles
- Makes it easier to establish a routine
- Helps you feel better overall during the day
- Promotes prolonged fat burning
Disadvantages:
- You may find it difficult to wake up early
- You may need a longer warm-up period
- You could start your workout with low energy
- Physical performance might be lower compared to other times of the day.
If you find yourself experiencing the potential disadvantages of morning workouts, another time of day might be more suitable for you. For instance, if you feel less energetic, sluggish, and tired in the morning, your workouts may not be intense enough for effective fat burning. It’s essential to consider this when planning your exercise routine.
Tips for Building a Morning Workout Habit
You can make the process of fat burning and weight loss easier with moderate-intensity exercises in the early morning . If you’re not used to working out in the morning but want to establish a habit, here are some helpful tips:
- Wake up 15-30 minutes earlier.
- Plan your workout and outfit the night before.
- Start with small goals, like exercising 3 days a week for 20 minutes.
- Find a workout buddy to keep you motivated.
- Develop healthy sleep habits by avoiding screens and caffeine late at night and ensure you get enough rest.
- Reward yourself for completing your weekly goals.
Regularly working out early in the morning requires patience, planning, and consistency. You may need to make adjustments to your lifestyle (e.g., going to bed earlier, reducing alcohol and caffeine intake at night). However, over time, you may find morning workouts to be more enjoyable and easier to stick to.
Fat Burning Throughout the Day: The Role of Afternoon and Evening Workouts
The time of day you exercise can influence its effects. If you prefer working out in the afternoon or evening, you will still experience benefits. Ultimately, no matter what time of day you choose, regular exercise paired with a good nutrition plan will lead to fat loss.
Many people exercise in the late afternoon or after work. The period between 4:00 p.m. and 7:00 p.m. is among the most popular times for working out. While research suggests that morning workouts may offer advantages for fat burning, afternoon and evening workouts also provide unique benefits.
Afternoon workouts may offer a performance boost since you will have already consumed one or two meals beforehand. Elevated blood sugar levels can give you extra energy, especially for high-intensity exercises, leading to better results. Additionally, afternoon or evening workouts can be a great way to shake off the day’s fatigue and re-energize.
There’s also a significant number of people who work out between 7:00 p.m. and 10:00 p.m. These sessions are considered evening or nighttime workouts. However, depending on the individual, intense evening workouts may have a stimulating effect, potentially pushing your sleep time later.
Advantages and Disadvantages of Afternoon/Evening Workouts
If your schedule doesn’t allow for morning exercise or if you’re not a morning person, afternoon or evening workouts can also be highly effective for fat burning. So, what are the pros and cons of exercising during the afternoon or evening?
Advantages:
- Provides stronger physical performance
- More effective for stress relief
- Requires shorter warm-up times
- The body tends to be more flexible in the afternoon and evening
Disadvantages:
- Exercising too close to bedtime can make it harder to fall asleep
- You may feel tired after a long day
- Maintaining late-night workouts may be more challenging compared to morning sessions
Tips for Fat Burning
If your goal is to lose weight primarily from fat and achieve a healthy body, it’s important to remember that this requires a general lifestyle change. The time of day you exercise isn’t the only factor in burning more fat. By paying attention to certain habits, your body can continue burning fat even after your workout, speeding up the process. Here are some helpful tips for fat burning:
- Incorporate high-intensity workouts. Make sure your heart rate is elevated enough during interval training (HIIT/interval training, which involves alternating between periods of high and low intensity) .
- Keep rest periods short during workouts. Resting for 30-60 seconds before speeding up your heart rate again is generally ideal .
- Combine exercises. Doing a mix of exercises can be beneficial for fat burning .
- Continue to challenge yourself. For workouts that are effective for fat burning (such as HIIT, cardiovascular, and strength training), it’s important to change your routine occasionally .
- Get enough sleep, eat healthily, and establish sustainable exercise routines.
Remember, you will generally need to do high-intensity workouts that challenge you to burn fat effectively. Before starting any high-intensity workouts, consult with a doctor and a fitness trainer to ensure it’s safe and to achieve your desired results.
Although past and recent studies indicate that morning hours may be the most effective for fat burning, more research is needed. Most studies were conducted without considering factors like diet, age, or gender. Exercise timing is not the only factor influencing fat burning—your biological makeup, circadian rhythm, and personal preferences also play a role.
How Does Fat Burning Work?
When setting fat-burning and weight-loss goals, it’s important to consider all factors holistically. However, it is true that the time of day you exercise can influence how much and how fast you burn fat. Working out when your carbohydrate levels are lower, such as after fasting overnight, can encourage your body to tap into fat reserves for energy.
In reality, there’s no universally “correct” time for exercise. The right time is whenever you feel motivated and can stick to your routine. While some people may get better results from exercising in the morning, you may find that you perform better and feel more energized in the afternoon or evening. The key is consistency, the type of exercise, and frequency. Of course, combining this with a balanced diet and healthy lifestyle habits will make it easier to burn more fat and achieve a fit appearance.