| In this series of articles we're examining | | | | workout. Scientists estimate metabolism by |
| the timing of fitness. We've already looked | | | | measuring oxygen consumption. Exercise |
| at when to eat for minimum fat storage, and | | | | increases post-exercise metabolism by |
| also when to exercise for maximum fat loss. | | | | increasing muscle temperature, stimulating |
| | | | chemicals called uncoupling proteins that |
| The previous article was about morning | | | | increase calorie burning, and disrupting |
| exercise. Besides the benefits of burning | | | | normal cell functions (cell water, |
| more fat, morning exercise has several other | | | | electrolytes and minerals). Elevated |
| beneficial effects: | | | | post-exercise metabolism can make an |
| | | | important contribution to weight control. |
| 1) Shifts our biological clock to kick-start | | | | |
| key physiological systems long before we wake | | | | Different doctors and researchers have come |
| up. This enhances most bodily functions | | | | up with different results as to how long our |
| throughout the day. | | | | metabolism stays elevated after resistance |
| | | | training. Because we all have different body |
| 2) Increases mental acuity. Exercise causes a | | | | types and different genetics, the answer will |
| release of endorphins and insulin-like growth | | | | be slightly different for each of us. |
| factor I(IGF-I) that increases both mental | | | | However, it's safe to say that the vast |
| alertness and acuity. True, this benefit is | | | | majority of us will experience a higher |
| apparent at any time of day we decide to | | | | metabolic rate for at least four hours after |
| exercise, but early-morning workouts will | | | | a good workout. |
| facilitate this brain-enhancing effect. That | | | | |
| mental sharpness we feel after our workout | | | | TIMING TIP OF THE WEEK: |
| can last for more than eight hours! If we | | | | |
| work out later in the day, we could be | | | | That was a big build-up to our timing tip for |
| 'wasting' this effect on the time we're | | | | today. So, without further ado..... |
| watching television or sleeping. | | | | |
| | | | For maximum fat loss, consider doing |
| 3) Provides an overall good feeling. After | | | | two-a-day workouts. Once in the morning and |
| completing a challenging bout of physical | | | | again sometime after lunch. Yes, it will take |
| exercise, we get a 'rush' and a feeling of | | | | a little more effort. Yes, it will take a |
| accomplishment that stays with us for the | | | | little more time. But the rewards will be |
| entire day. | | | | tremendous. |
| | | | |
| 4) Puts us in a 'healthy' mindset that | | | | Each time you exercise, you burn calories. |
| enhances our body awareness throughout the | | | | Two-a-days will obviously double that result. |
| day. | | | | Just as important, if we time those two-a-day |
| | | | workouts so we're doing one in the morning |
| 5) Ensures workout consistency. Studies show | | | | and another after lunch, we will increase our |
| that people who work out in the morning are | | | | metabolic rate all day long. That will give |
| more likely to consistently stick with their | | | | us more energy and force our body to burn |
| exercise program and diet. | | | | more calories throughout the day. |
| | | | |
| PRIME THE PUMP: | | | | The first workout will prime the pump for the |
| | | | day, giving us all the benefits listed above. |
| The exercise timing tip in this article is | | | | About the time our metabolism starts to |
| not for everyone, and also is not for the | | | | return to normal, the second workout will |
| faint of heart. However, if we really want to | | | | again raise our metabolic rate.....putting us |
| prime the pump and accelerate our fat loss | | | | on 'afterburner' and smokin' those calories |
| efforts, this tip is something we should all | | | | for the rest of the day. |
| at least consider. | | | | |
| | | | Can't get back to the gym for a second round |
| As we all know, raising our metabolic rate is | | | | of exercise? How about walking on your lunch |
| one of the keys to fat loss. Raising our | | | | hour? How about walking home from work? Or |
| metabolic rate burns calories and gives us | | | | how about mowing the lawn when you get home? |
| energy. | | | | As we've said over and over again, some |
| | | | exercise is better than no exercise, so be |
| One of the biggest bonuses to getting that | | | | creative when coming up with ideas for the |
| regular workout is that our metabolic rate | | | | second 'workout' of the day. |
| remains elevated even after we're done | | | | |
| exercising. Research shows that resistance | | | | As we've discovered, timing is everything. |
| training boosts metabolism for hours after | | | | Although it may not be for everyone, |
| the workout. | | | | two-a-day exercise will blast our metabolism |
| | | | and fat-loss efforts into the stratosphere. |
| University of Wisconsin, La Crosse, | | | | To get the most 'burn' from this tip, just be |
| researchers showed that intense weight | | | | sure to space those workouts four or more |
| training boosted metabolism after the | | | | hours apart! |