Weight Loss: When is the Best Time to Exercise ?

Weight Loss Timing Is Everything

Are You Struggling to Lose Weight? Timing is Everything

If you have tried dieting and exercising, and still not seeing any positive result, the time of the day you exercise might be the problem. If you want to get the maximum benefits from your weight loss workout, consider the timing, the type of exercise you’re planning, and your ultimate goals.

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        The Power of Morning Workout

Weight Loss WalkA morning workout is a great way to improve your energy levels because you are at full capacity with a good night’s rest.

That been said, it’s very important that you get good quality and enough say between 6-8 hours of sleep.

To learn more about how sleep deprivation hinders your effort to losing weight by causing you to gain more weight, please watch out for my next article on “Sleep deficit and stress: Among key Secret to losing weight for good.”

      Why Do I Strongly believe in Morning Edge?

The reason is simple. Because I have tried it myself and others have seen results after I recommended it to them.

Early morning workout combined with fasting will increase your result. A 2019 study published in The Journal of Clinical Endocrinology and Metabolism found that exercising in a fasting state burning more fat and helped control blood sugar in obese men.

For example, a very good friend of mine who became obese after losing a love one, joined me in regular early morning exercises, at least 4 days a week for close to 6 months.

Although I didn’t keep notes of when he started seeing results, one thing for sure, the result was a phenomenon.

Roughly 3-4 months into the early morning workout routine, he lost over 10 pounds, and after approximately 5-6 months, he has removed over 30 pounds.

For me, early morning exercise, especially jogging gives me that energy burst (endorphin), focus, alertness, and feel good throughout the day.

Note: Try to avoid intense running due to a negative impact on the knee joint. This is me on the left side with my Soccer Team Players when I used to consistently go running early in the morning before I injured my right knee.

Please don’t ask me for the now about this picture because I’m ashamed of what I had become.

Physically fit and in good shapeAfter my injury, I tried swimming and lifting weight, but since the lockdown, I couldn’t go to the gym until recently, when I started applying all my previous fitness and diet techniques I had used in the past including helping others. Although I’m still struggling to reach my end goals, this is the result I have achieved without applying the secret of early morning and evening workout.

An early morning workout is linked to increased physical movement for the entire day, according to a study published in Medicine and Science in Sports Exercise.

This study also showed that a morning exercise motivates people to make healthier food choices during the day.

The Physiological Benefits of Early Morning Exercise

  • Increased blood flow-which improves your mental capacity and productivity, according to Austin Martinez, director of education for fitness company StretchLab.
  • Lowers stress and blood pressure.

The Power of Evening Workout

In the afternoon, your body’s core temperature, muscle strength, and endurance reach a peak level.

Therefore, in the late afternoon or evening, you began to sweat more, and your ability to perform higher-intensity exercises increases, causing you to burn more calories.

According to a research study by the Journal of Sports Science, afternoon and evening are when people’s reaction time is at its best.

At these times also, there is increased stamina and endurance for a workout involving high-intensity interval training. Another study that was published in Applied Physiology, Nutrition, and Metabolism shows that evening training may lead to better gains in muscle mass.

Recall that gain in muscle mass causes your body to burn more calories, which leads to weight loss.

Does An Evening Workout Disrupt Sleep?

According to a study that was published in Sports Medicine, moderate workout in the evening does not lead to sleep problems. However, intense workout or training activity within an hour prior to bedtime may upset your sleep schedule.

Final Thought

The good news is that you have a choice between early morning and late afternoon to evening. No matter what time you decide to workout will be your best time as long as you are able to keep a consistent routine for optimal results.

As the saying goes, “HALF bread is better than NONE,” so as “ANY workout is better than NO workout at all.”

Thanks for reading this post. If you find it helpful, please check out my other posts and DON’T FORGET to watch out for my next week.

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  1. I agree with you about the effectiveness of exercising in the morning. I swim ten Olympic laps every morning and I feel so energized for the rest of the day. By the time 9 pm comes around – I am out and sleep like a baby. Thank you for sharing.

  2. Hi, Benson.
    I am highly interested in losing weight.
    Here is my personal story.
    I haven’t checked my weight for more than four months, assuming that it would be about the same.
    A few days ago, I was so shocked when I measured my weight.
    It has increased by more than 10 pounds.
    It was strange because I exercised a lot: jogging and playing badminton.
    Probably, one of the reasons is because I haven’t paid attention to what I eat. The other reason will be I did not exercise regularly.
    From your article, it looks like the exercise’s timing is not a critical factor as long as it is consistent.
    Thank you for providing scientific background and proofs.
    Your site contains more articles about weight loss.
    I will read more of your articles.
    Thank you.

    • Hi Jason,
      You welcome. With early morning and late evening exercise, you tend to get the most benefits from your workout, but we have to be realistic to oneself due to the fact that everyone have a unique struggle with time. For instance, some people have a night job, some have to take care of the kids, etc. Irrespective of how busy our lives are, one can not say since I can’t exercise early in the morning or late evening, then I just forget about workout.
      I’m sorry that the extra weight sneaked in by surprise, especially when you think you getting exercise on occasion. You not alone, millions of people have experienced same thing, but you are absolutely right that what we eat plays roughly 90% role in our weight.
      Please watch out for my next post next week titled ” The Lies about genetic which is killing the hope to lose weight.”


  3. Hi Benson ,i agree with you that the timing really matters .I used to do push ups in the morning and really it somehow made the day start in a good mood and vibe .For the evening exercise, same thing it makes my sleep calm and quiet .I totally agree with your post .Thank you for this wonderful post Benson

    • Hi Jim,
      You welcome.
      Thanks for taking the time out of your busy schedule to read and comment on the post. Most importantly, that you find the information wonderful and applicable.
      I hope to come back and check out my new post by the end of this week.


  4. Hi Benson,

    Thanks for sharing this important information. It is so true that many people will do their very best with dieting and losing weight, yet they seem to ‘hit a wall’ when it comes down to getting the desired results.

    I think one of the big reasons is the timing, which you talked about in a great way in your post.
    For me, morning meditations and evening yoga works best!

    Kind regards,

    • Hi Catherine,
      Thanks for taking the time to read and comment on my post.
      Speaking of meditation and yoga, I took an online 8 weeks course known as MBSR leading how to be mindful of the present moment. I loved it although I haven’t practice for couple of months now, but plan mixing it with my other activities. This is the beauty and uniqueness of human to find their best activity and apply it at the right timing.


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