Morning Or Evening Cardio For Fat Loss: 2 Proven Ways
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Morning or evening cardio for fat loss is one of the most controversial subjects in the fitness industry, and to know which is the best option for you, let’s dive into the physiology of the human body and get help from science-based research to check their mechanism.
In this article, on Rambodfit we will discuss the morning or evening cardio for fat loss and see if they are different or not and which strategy is best for you. Based on my own experience in bodybuilding competitions, I would say it depends on your lifestyle and condition, but we should dig deeper.
Table of Contents
Why Does Morning or Evening Cardio For Fatburning Work?
Morning vs evening cardio for fat loss can both work, however, research says that body temperature is lower in the morning compared to the evening which can lead to better flexibility in muscles and strength and leading to better performance in the evening workouts.
To be specific and give you the main answer I should say regarding the articles related to this topic, the timing of cardio and exercise plays a secondary role in fat loss and the primary features of fat loss are total energy balance, calories consumed, and calories expended.
Morning Cardio: Potential Benefits and Considerations
Morning cardio, especially in a fasted state, has been proposed to enhance fat oxidation. The rationale is that glycogen stores are depleted after overnight fasting, prompting the body to utilize fat as a primary energy source during exercise.
However, it is essential to note that increased fat oxidation during exercise does not necessarily translate to greater fat loss over time. Total energy expenditure and dietary intake throughout the day play more critical roles in long-term fat loss.
Furthermore, morning exercise may have other benefits like:
- improvement of mood
- better cognitive function
- starting the day more efficiently
- less schedule conflict
Evening Cardio: Potential Benefits and Considerations
Evening cardio has the following benefits, which will lead to better performance and exercise:
- peak performance of the body
- better strength
- better flexibility
- better endurance
A study in the Journal of Medicine & Science in Sports & Exercise reported that individuals who exercised in the evening experienced improved exercise performance compared to morning exercisers. The enhanced performance could contribute to increased calorie expenditure during workouts.
However, evening exercise may cause some minor or major problems for individuals’ sleep due to high levels of adrenaline after exercise, they may find sleeping a little challenging, especially when the exercise is intensive.
Practical Research And Examples
Research comparing the effects of morning or evening cardio and exercise on weight loss has shown mixed and different results.
A randomized controlled trial published in Physiology & Behavior examined the efficacy of morning versus evening exercise for weight loss. The study found no significant difference in weight loss between the two groups, suggesting that the timing of exercise may be less critical than previously thought.
Another study in the Journal of Obesity explored the impact of exercise timing on weight loss and found that participants who exercised in the morning lost more weight than those who exercised in the evening. However, the difference was modest, and the study emphasized the importance of consistency and adherence to the exercise regimen over the specific timing.
Dr. Norton in one of his articles discusses the misconception that eating carbohydrates at night leads to increased fat storage. He argues that meal timing has a minimal impact on fat loss compared to overall caloric intake and expenditure. This perspective can be extended to exercise timing, suggesting that the total amount of exercise and consistency are more important than the specific time of day it is performed.
Lets conclude all these research with an example:
Let’s say Jack is an employee and he works from 7 am until 4 pm. The best time for him to exercise and do cardio is 2 to 3 hours after work because he feels fresher in that time and he can perform better, and it doesn’t interfere with his working time.
On the other hand, we have Susan, who is a college student, and her time in the morning is free, and she has classes in the evening. The best time for her would be 7 am or 8 am so she can make the most out of her time.
You can read related research-based articles about morning or evening cardio and other subjects on Google Scholar and Pubmed.
Conclusion
The optimal timing for morning or evening cardio depends on individual goals, physiological responses, and personal schedules. It mostly depends on the lifestyle of the individuals and what is more comfortable for them. It should be part of their regular daily routine to support long-term fat loss.
Although there are physiological differences between individuals, and they may respond differently to morning or evening cardio, The main keys to fat loss are consistency, total energy expenditure, and adherence to a balanced diet.
For getting more familiar with nutrition and exercise science, check the contents below, and I hope that they are useful for you.
- 5 Reasons Why You Should Consume Vitamin B Before Exercising
- Weight Lifting Barefoot Or With Shoes: 2 Important Tips
- 9 Best Cardio Tips For Natural Athletes In Contest Prep
FAQs
Which is better for fat loss? cardio or strength training?
A combination of both can lead to a great result in body shape. Cardio training burns more calories usually and strength training can build muscle and that muscle can increase metabolism and improve body composition. When you have more muscle mass you can burn fat easier.
When is the best time to do HIIT for fat loss?
It can be effective at any time of the day and because of the great EPOC that it has, it can burn fat even after the end of exercising. However, because you should give your maximum effort in the HIIT training it is better to at least eat 2 high-quality meals before it.
