Still Confused About the Best Time to Workout for Fat Loss? Here’s what Experts have to say

Looking for the best time to workout for fat loss won’t matter unless you don’t follow these rules.

The term FAT LOSS and WEIGHT LOSS still remains the top 10 searches made on Google everyday. The most common queries that people search are – best diet for fat loss, best exercise for fat loss, best time to workout for fat loss etc etc. And honesty the research for the accurate information never ends.

Excess weight not only decrease your life expectancy slowly, but it also makes you prone to risk of diabetes, heart diseases, and joint problems. Modern nutrition and lifestyle habits like – sedentary jobs, daily consumption of processed foods, and absence of physical activities adds fuel to the fire.

In this article, Aashay Edwin Maghi (CPT), founder of Health Vitality Trends explains – The core difference between the term Fat Loss and Weight Loss. And how exercise timing, nutritional and exercise choices affect your goal of achieving a fit and healthy body.

This article is for informational purposes only and does not offer medical advice or guarantee results. It is not intended to diagnose, treat, or cure any condition. Always consult a qualified healthcare professional before making lifestyle changes.

Debunking the Myth about Fat Loss and Weight Loss

K11 Certified Personal Trainer Aashay says that – “It is not a surprise to me that, people who are not much aware about their health, does not even know what’s the difference between fat loss and weight loss!” He also adds that people think fitness plans for fat loss or muscle building as a construction project with bricks and concrete which will give them a permanent result for life.

He explains that there is a vast difference between fat loss and weight loss. He clarify that – The correct term to speak is FAT LOSS. In a correct fat loss program – there is a calculated nutrition and strategically designed fitness program. In this the goal is to achieve maximum fat loss, while building muscle and maximum body functionality.

And if an individual specifically focus only on burning calories through the day, thinking It will make them slim or fit. Aashay says – This may result in poor body transformation, as fitness program without nutrition plan is of no use. And may result in losing both health body weight and muscle mass. Making you thin but still, you will be carrying obese body shape.

The Truth About Best Time to Workout for Fat Loss

Aashay speaks that – “Timing about when to workout or not to workout has always been a crucial debate in the fitness community.”

According to a research study published in National Library of Medicine, it states that – Morning workout in comparison to evening or late night workout may enhance fat oxidation in a fasted state.

Which means that, working empty stomach before the breakfast may prove to be beneficial for fat loss. But the study also claims that working out empty stomach have shown only a minor benefit, when compare to overall daily calorie intake.

This statement clearly states that – The debate about what is the best time to workout for fat loss or any program is of no use, as workout timing does not directly affects your performance in the gym, but nutrition does.

The Real protocol of a Fat Loss Program

Aashay describes – If an individual is serious about his health or fitness goal (muscle building or fat loss). Rather than relying on online information, they must consult a Fitness Experts first. He states that, no one expert Personal Trainer or Nutritionist can alone help you achieve your fat loss goal.

But in most of the cases, a nutritionist and fitness trainer actually work together, to create the best fitness program according to an individual personal needs and goals.

Apart from Workout Timing – The crux that matters most for a right Fat Loss program are:

➤ Type of Exercises

Before you even began to step into a fitness program, it’s necessary to have a full body analysis. Such as present body fat percentage (Skinfold Caliper Test or DEXA scans), health, injuries or any medical history. Sharing this information with your trainer and nutritionist will help them to design a custom plan according to your own personal needs.

If you are new to fitness or begin to workout after a break – It is advice to first start with bodyweight exercises such as burpees, push-ups, pull-up, squats, brisk walking and avoid excess cardio. As you progress, in a month shift to compound lifts (Barbell squats, deadlifts, Dumbbell press etc). Always consult your trainer before making any changes to your workout plan.

Related Post: 10+ Bodyweight Exercises To Rebuilding Strength and Endurance

➤ Nutrition and Food Choice

“Abs are made in the kitchen.” – a common phrase used by fitness enthusiast. It’s a common myth that, by burning excess calories and sweating alone will keep you in shape. This isn’t true at all. Most of the successful training program began, even before you step inside the gym. And the answer is – “It all began from your Kitchen”.

Take a day off, make a list of all the condiments on your kitchen. If the list has items such – Sugar, white bread, all purpose flour, chips (also known as Simple Carbs) – Replace them with Oats, quinoa, sweet potatoes (Complex Carbs). Prioritize more lean protein (chicken breast, eggs, fish) and green vegetables (spinach, broccoli, asparagus).

➤ Meal Timings

Another challenge you will face apart from food choices, it your meal timing throughout the day. A meal planned designed by professional may look like – Eating every 3-4 hours to stabilize blood sugar and curb cravings. Protein first – Your every meal begins with adequate amount of protein rather than carbohydrates.

Your consumption of carbohydrates is increased only in your Pre-workout and Post-workout meals. While Intermittent fasting work for many, but it should not be followed until your trainer or nutritionist approves it.

➤ Supplementation

“Supplements are not a replacement to the foods, they are conditional substitute”. Aashay clarify that, supplements such as protein powder are not an integral part of the diet. Instead drink protein supplement in times, where there are no near food source available.

Supplements that are actually helpful are – Omegas -3, Creatine, BCAAs, Multivitamins.

Conclusion

Recap of your learnings about Fat Loss and Weight Loss

In this blog article, Aashay (CPT) clarifies that:

• Exercise Timing does not affect your Fat loss program.
• Nutrition (calorie deficit), is a more important factor.
• FAT LOSS – As the correct terminology, instead of Weight Loss.

Summary of the strategies discussed for a successful Fat Loss Program

The final strategy for a successfull fat loss transformation includes:

• Hiring a Certified Personal Trainer to help you design you workout program.
• Choosing a Registered Dietitian or Nutritionist for personalised meal planning.
• Start with Bodyweight Training.
• More Weight Training and avoid excessive cardio.
• Using of supplements as a substitute for foods, not a replacement.

Words of Encouragement

Remember, any program you follow – either Fat Loss or Muscle Building. Your real competition is you-yourself. These transformations are your personal journey towards a healthy body and longevity. An expert can guide and mentor you to reach your desired final goal, But the real motivation to make a change must come within yourself.