hey everyone welcome back to my channelso one of the most commonly asked questions is when is the best time forme to workout to answer this question the most important thing that you shouldconsider first is your lifestyle then followed by the other factors that I'llbe touching on next look I'm gonna touch on the optimal time for maximum fat lossbut don't over stress about applying it if it doesn't make sense to you then youdon't have to do it the worst thing you can do to yourself is to force yourselfto work out in the morning when you're not a morning person and I'm one ofthose people who hate working out in the morning so I get it so I'm gonna talkabout the do's and don'ts during different times of the day and also I'mgonna touch on a little bit about food as well alright let's talk about morningworkouts first and when I say morning workouts I meanworkouts before breakfast one of the easiest exercise you can do in themorning is faster career so it's basically going out for walk a fasterwalk so nothing before that no breakfast just go for a walk so it is a lowintensity steady-state cardio and a lot of people do this first thing in themorning because it is the best time for you to burn fat and also make sure yourheart rate is around the optimal zone for burning fat which is about 60 to 70percent of your maximum heart rate so to get that number take 220 minus your ageand multiply it with 60% and 70% so that's your optimal range so for exampleif you're 20 years old then your optimal range is around 120 BPM to 140 BPM soyou can go for about a twenty minutes walk to 40 minutes walk so yeah I knownot everyone has that time to work out in the morning so just do what you canif you don't have a heart rate monitor it is fine you just take a walk like abrisk walk and make sure that you can still hold a conversation so you're notlike getting out of breath don't go for a run just for a walk because you wantto make sure you have burning fat not burning glycogen so if your heart rateis above the optimal range you'll be burning mostly glycogen and not fat andyou don't want that because you want the fat to be going don't you so after thefaster what I can do is you can do some ab exercises a lot of people always saythousands don't give you abs it doesn't help you to burn fat but if you do itafter your faster walk girl you're gonna burn or guys you're gonna burn lots offat because I have exercises although my ab exercises are pretty intense likeintense for the apps but it's not gonna increase your heart rate to the pointit's up to at 170 or 180 BPM you know what i mean?so abs exercises for about 10 to 20 minutes after your faster walk it'sabsolutely amazing in burning fat because you're already in that fatburning zone guys like just take advantage of that do the some abexercises I have so many ab exercises out there try my latest absexercises they are absolutely amazing if you don't have time to go for a fastedwalk it's totally fine just do abs exercises like there's no one way to dothis okay and also if you don't want to do eitherone of these then you can try some yoga yoga in the morning is really great -you know just say you know get your body moving and just you know get your limplimp attic system moving you can also try low-impact workouts in the morning Ihave a couple of those and also recently I uploaded a 30 minutes full-bodyworkout which is absolutely great in the morning if you do the low-impactexercises I have low-impact versions for all my exercises all you have to do isto swap those and do it slow and easy just make sure your heart rate is notgoing up the roof you know like if you do the high-intensity version your heartrate is gonna go up to that 170 or whatnot so try to do it slow and easyjust ease into it just do some squat or some lunges if you don't want to do myworkout just do some squats and lunges and just get your body moving you knowget your heart rate up a little bit and that's absolutely great in burning fatso that's my morning tip so I personally don't like to do high-intensity workoutsin the morning because personally I just don't have that energy to workout in themorning and also high-intensity workouts burn mostly glycogen instead of fat whichI'll touch on later for the afternoon workouts so yeah low intensity workoutsare amazing if you want to burn fat and also after all theseexercises in morning all this faster warm-up exercises and whatnottry to not have a high sugar breakfast so don't go for pancakes or waffles justbecause you've done something in don't reward yourself with bad food tryto eat healthy food and if you want something sweet in the morning go forlow glycemic berries or cherries things that are not gonna spike your bloodsugar too much because if your blood sugar spiked up too much it's gonnacrash and you're gonna feel like crap after and also make sure you have plentyof protein like you know sufficient protein and morning personally I likeplant-based protein these days but you can choose whatever you want you knowyou can have some sardines if you want to you can have some eggs you know yourfavorite protein and morning I guess now let's talk about afternoonworkouts personally I prefer to do my workouts about two to three hours aftermy lunch or two to three hours after my breakfast a little tip for you guys ifyou want maximum fat loss and just help your food to digest better , is to go for a walk after your lunch so go for fifteen minutes walk it's gonna reallyhelp with your digestion process and we want that don't we? you don't want tofeel bloated so if you have time for thatthat's absolutely amazing but if you don't have time for that it's okay it'snot the end of the world! Normally I have more energy in the afternoon around 3:00p.
after my lunch I like to hit the gym with eitherheavy resistance training or just resistance training or hit workouts atthis time of the day because I have so much energy that I can just push aworkout like really high-intensity workouts I can live really heavy anafternoon and also do like a crazy insane hit workout.
The reason why Iwaited for about two to three hours after my meal is so that the food hasalready passed through my stomach and you don't want your exercise to hinderyour digestion process and yeah when you're exercising your body is not gonnabe digesting the food that well and you're gonna feel like nauseous or ifyou're like throwing up and all of that so yeah we've about two or three hoursif you have problem exercising so heavy resistance training or just resistancetraining or hit workouts are really great in increasing your metabolism soif you have a sluggish metabolism try to do these sort of workouts and Ipersonally just don't have that energy to do those work up in the morningbecause I have fasted for 10 to 12 hours I haven't eaten anything I just woke upmy body is just kind of like you know like it just don't feel that strong inthe morning and he has been research that people are just generally morein the afternoon for workouts so resistance training or hit workouts isgonna trigger this reaction called EPOC.
So it's basically excesspost-exercise oxygen consumption! EPOC is pretty much the afterburn effect thatallows your body to burn fat while you're at rest for the next 48 hours andhit workouts are generally really great for that because you're increasing yourheart rate so much you're breathing in so hard and basically that's gonnatrigger this after burn effect and that's the reason why a lot of peopleget really good results from my workouts because of this so again after workoutmake sure you have some carbs some protein and some fat choose yourfavourite carbs and protein I'm not gonna tell you exactly what you shouldeat just choose something that's whole foods you know like something that isnot processed and you're gonna see really great results make sure you'renot under eating especially when you're doing hit workouts and resistancetraining.
Now for the night owls you guys must be thinking can I work outat night well I guess you can it depends on what time you go to bed right like Inormally go to bed at around 11 or 12 so I generally don't really like workingout at night because it's gonna disrupt my sleep when you're working out yourcortisol level is gonna go up your adrenaline hormone is also gonna go upand when those hormones are up it's really hard to relax those are like thehormones that get you excited you know I mean like it's really hard to fallasleep when you're excited but on the other hand Adrian, he doesn't have aproblem sleeping even like after you know two hours after his workout hedoesn't have a problem sleeping at night so I guess I it really depends ondepends on you like I'm easily stressed out so it is not a good idea for me towork out in the evening like late evening or a night it is just a no-nofor me I personally prefer to work out in an afternoon some people prefer towork out in the evening which a lot of people don't do is just because itactually increases the cortisol levels, those stress hormones but yeah just dowhat you like to do nobody's gonna force you to do something that you don't wantto do you know I mean but if you insist in working out at night you can go forlow intensity exercises like ab exercises go for a walk or just someyoga or low-impact exercises do exercises that are not gonna increaseyour heart rate too much personally I just don't do any workout that nightjust because I guess stressed out so easilythe only thing I do is a walk after my dinner because I have a really weakdigestion so going for a walk for about 15 to 30 minutes it's actually reallygood in you know just improving the digestion process and also sometimesI'll just do some ab exercises if I want to because those are not super highintensity if you want to lose some fat you gotta have eight hours of sleep aday well seven to nine hours personally I need about eight to nine hours ofsleep to feel like really refreshed the next day and the most amount of fat thatyou burn is when you're sleeping so get your sleep guys that is probably themost important tip right here so that's all for today's video I hope you guysenjoyed today's video please smash that like button just smash it real hard.
And if you don't like it just smash it even harder that's how you do it! I'll see you guysin my next video, Bye!.