Lose weight and build muscle: This is the time of the day when you should exercise

Regular exercise is one of the building blocks for a long and healthy life. Physical activity strengthens stamina and muscles and increases fat burning. They can also support the cardiovascular system, strengthen the immune system, and have a positive effect on mental health.

In order to be able to see the fastest possible physical success, we adapt our training and nutrition plan to our goals, increase weight and intensity, plan regeneration phases or increase the frequency of sports units.

The time of day affects performance and training success

However, other factors can also affect the level of performance during training. A current study from the USA shows that the time of day we train can also have an impact on the success of our training. There is a clear difference between the sexes.

Women can lose weight better in the morning

The results of the study showed that women burn more fat when exercising in the morning, while men achieve a better effect in the evening. For the study, scientists had 30 men and 26 women aged 25 to 55 exercise differently at different times of the day over a twelve-week period.

The test subjects were divided into two groups, each of whom trained for one hour per day and completed the same exercises. They were all given the same diet.

While the first group did their daily training before 8:30 am, the second group trained in the evening between 6 pm and 8 pm. Before and after the examination period, the scientists examined factors such as blood pressure, body fat percentage, strength and flexibility in all participants.

Big differences in women

Although all subjects achieved results, there were clear differences between the two groups. Results at different times of the day differed significantly for women in particular, while the differences were less pronounced for men.

Appropriate training time according to the goal

Paul Arcerio, study leader and professor at Skidmore College in New York, summarizes the results as follows:

Training session in the morning:

  • for Women To lose weight and burn fat
  • for Women To lower blood sugar levels

Evening training session:

  • for men And the WomenTo build strength and muscle
  • for menTo boost metabolism, heart health and emotional state

According to the study, the reason for such a clear difference between the sexes has not been conclusively explained. Fluctuations in hormone levels and body temperature can be potential factors. Diet before and after training also has an impact on training performance and subsequent success.

Other studies show the effects of the time of day

Researchers led by Helmholtz Munich and Karolinska Institutet in Sweden have already identified differences in training at different times of the day with the help of an ‘Atlas of Metabolic Exercise’, which records the different phases of a human’s biorhythm.

Exercising on an empty stomach helps burn fat

This study also recommends exercising in the morning on an empty stomach for people who want to lose fat in a targeted manner.

On the other hand, if you want to actively build muscle, you should postpone the exercise until the evening. By eating throughout the day, the body has enough energy available, which it can provide quickly and in high doses during training. Strength athletes especially rely on glucose from food or the liver.

In the evening you have the most strength

Since glucose stores in the liver are not fully replenished until late in the afternoon or early evening, the optimal training effect is achieved only then. The body is able to push itself to its individual limits.

Last but not least, the level of the hormone also affects the success of the evening training session. Since the body temperature and the level of many transmissible substances are higher, muscle growth is especially promoted. Due to the rise in body temperature, the muscles become more flexible and less prone to injuries.

The main thing is sports

Finally, the study confirms that the best time to exercise is when you feel ready and can fit a training session into your own schedule – after all, exercise should always be fun and not create additional stress.

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