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When Is The Best Time To Train For Fat Loss??

Does the timing of your training matter? In this Vision Personal Training article we discuss when is the best time to train for fat loss results.
Weight Loss Articles
Weight Loss Articles

By Nathan Cleinwerck at Engadine

Not sure whether you should workout in the morning, Middle of the day or night to maximise your fitness and weight loss goals?

Well there are many myths around when the best time to train for fat loss and fitness, and I have come up with a few strategies to bust the myths regarding when is best to maximise your RESULTS!!



Going through and researching various studies, it showed that if you want to lose fat, the best time to exercise is in the morning before breakfast.

  • One of the reasons training first thing in the morning appears to help is that it pushes the body to tap into our fat reserves for fuel, as opposed to simply "burning off" our most recent meal.
  • For some people, who can't exercise on an empty stomach, it may be recommended to have a light snack or meal before exercising.
  • After exercise is complete, depending on what kind of training was performed, it is recommended at least 60 minutes before you eat again to maximise fat burning.
  • There are also suggestions that people who exercise in the morning are more likely to stick with a training plan than those who leave it until later in the day.
  • Attending Group Training sessions or having an accountability buddy will help you commit to exercise regularly and make it a lot more fun.
  • Getting up and active early can help boost your physical energy and mental alertness for the day ahead. Though some things to take into account when training in the morning, is that your body temperature is at its lowest after waking so you'll naturally have lower energy levels and blood flow in the morning. Therefore, it's very important to warm up well to prevent injury.



If you know you can put the time aside to exercise regularly, lunchtime exercise is a good option.

  • You'll be awake and alert and your muscles will be warmed up so you might be less likely to injure yourself.
  • Plus, you can grab an exercise partner - a friend or colleague - and this will help you commit to exercise regularly and make it a lot more fun.
  • Exercising in the middle of the day could help to relieve daily stresses and boost blood flow to your brain so you're sharper for your afternoon duties.
  • Additionally, you might find that exercising in the middle of the day makes you more mindful of what you're eating for lunch and for the rest of the day.
  • On the down side, time constraints might mean that you can't get a full workout in.


If you want to gain muscle mass, exercising later might be your best option.

  • Exercising in the evening is a good way to gain strength. The muscles have warmed up by the afternoon or evening and certain hormones that are necessary for muscle-resistance work are optimal at this time.
  • Evening exercise might also help you to control the amount of food you feel like eating for dinner, which is beneficial if you tend to eat big meals at night. It can also be a great stress reliever after a busy day at work or home!!
  • Though some things to remember when training late at night, vigorous activity just before sleep isn't recommended, this is because exercise raises our body temperature and increases hormone activity, which can interfere with sleep.
  • The only way to see if evening exercise works or doesn't work for you is to try it and see how you feel.



My belief is that the most important thing is not so much the time of day that you exercise, but that you actually do it - and do it on a regular basis! This means that anytime you can fit it into your day is ultimately the best time for you.

'Great Players Adjust' - Nathan Cleinwerck


Nathan Cleinwerck

Health and Fitness Professional

Owner of Vision Personal Training Engadine

*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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