Whether you head to the gym first thing in the morning or believe it’s better to do a workout late in the afternoon, deciding on the best exercise regime can be a challenge. At the same time, you need to watch what you are eating pre and post workout to ensure you get the most from your physical activities. The foods you eat during the day are just as important as the exercise itself to achieve desired results.

To help you maximise your weight loss and fitness goals, we’ve shared some tips on morning, noon and night workouts and how to eat right.

Morning

Exercise:

If you’re one of those fabled morning people, take a brisk walk or jog to kick-start your metabolism for the day ahead. You may also want to reconsider eating a full breakfast, as your body needs at least an hour to digest food. Cardio exercise in the morning is actually best done on an empty stomach when your body is in fat-burning mode. However, if you need fuel to get you moving first thing, stick to a light snack like a banana or green juice and save that full breakfast for after your workout.  

Food:

Regardless of your morning exercise regime, it’s never a good idea to skip breakfast. Always try and focus on consuming foods that will keep you fuller for longer and help to prevent unnecessary snacking throughout the day. Try a couple of pieces of whole-wheat toast with avocado or an omelette with spinach to keep hunger at bay.

Midday

Exercise:

Work a 9 to 5 desk job? You can still get in a bit of movement during the day. Make sure you take at least half an hour away from your desk and go for a walk. You can even incorporate 5 to 10 minutes of stretches into this routine to get your blood flowing. If your workload doesn’t allow you time in the morning, switch it up and do a cardio workout at lunchtime instead. Just be sure to always stay hydrated when working out a lunch as it’s always hotter in the middle of the day.

Food:

Eat high protein foods with a reasonable amount of good fats after your walk or workout. Realistically, you won’t always eat healthily, but try to stick to pre-prepared wholesome meals most days – baked chicken breast or grilled salmon with a side salad is super easy to prepare before work. If you do feel the urge to splurge, make sure you only consume small portions and consider those unhealthy meals as treats rather than the norm.

Afternoon/evening

Exercise:

A busy day can mean it’s more convenient to do your workouts in the afternoons or evenings. Both are actually a good time to do strength-building exercises like weight training and interval training, as it’s when your body’s coordination, stamina and lung performance are at their peak. You mustn’t forget about cardio, though. Of course, it’s highly unlikely that you’ll be working out twice a day every day, but remember to do some morning or evening exercise at least 4 times a week. 

Food:

However tempting it may be, the key here is to make sure you don’t overeat. Any combination of lean protein, veggies and whole grains will make for a healthy dinner – this could be in the form of a summery prawn salad, or a hearty chicken veggie stew. Avoid creamy sauces and use spices to add flavour without the calories. If you crave something sweet after your meal, stick to having a piece of fruit, or if you really want something a bit naughtier, treat yourself to a small square or two of dark chocolate.

Night

If you’re a night owl with a tendency to crave late snacks, avoid stocking your cupboards with calorific treats. You’ll be less tempted when they aren’t within easy reach. Instead, stock up on nuts and high-fibre cereal. A small handful of your favourite raw nuts or a small cup of cereal with milk before bedtime is guaranteed to keep you satisfied until the morning.

Want further advice from fitness centres near you? Browse Yellow Pages today to find qualified fitness professionals in your region.