There really is no right time for everyone to work out, although theoretically, working out in the morning will elevate your metabolism so you will burn more calories in the day. Personally, I always exercise at 6 a.m. on an empty stomach because studies show you burn more fat, plus it’s out of your way for the day.
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Always eat a good meal within one half hour to replace glycogen and protein stores in the way of a positive nitrogen balance.
Clinical testing has also shown that your body is more likely to shunt these nutrients away from fat cells (adipose tissue) and to your muscles. You will burn anywhere from 50-100 additional calories per pound of muscle gained. This doesn’t mean you’ll get bulky from this plan provided you’re eating fewer calories and not doing very heavy weight lifting. Your caloric intake can be assessed by looking up your basal metabolic rate.
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Just as important to any fitness routine is drinking enough water. A recent clinical study found that 17 ounces of water consumed in one dose will increase metebolic rate by 30%(study did not indicate, nor were they able to determine how long this would last).
HIIT Cardio is better than any other type of cardio for burning fat with a quickness.
If you’ve tried working out in the early morning and that hasn’t worked for you, try late night work outs for a while and if you get better results. If not, try the afternoon.
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Here are some Pro’s and Con’s:
Mornings
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Pros:
• The majority of people who exercise consistently do so early in the day. It is easier to form the exercise habit through morning exercise.
• Fewer distractions and schedule interruptions.
• Can make time for exercise by getting up a bit earlier.
• Raises your heart rate and metabolism to burn more calories earlier in the day and even more calories in the overall day than exercises at any other time.
• Gives a feeling of physical energy for hours.
• Improves your mental acuity for hours.
• Cooler temperatures in summer.
• Air pollution is lowest in the morning.
• The body adjusts to your exercise time, so if you are training for a morning sports event, train in the morning.
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Cons:
• Body temperature is at its lowest 1-3 hours before awakening, making morning a time of naturally lower energy and blood flow.
• Cold, stiff muscles may be more prone to injury – be sure to warm up well before doing a higher intensity workout, and do gentle stretching.
• If you do not enjoy morning exercise, you won’t easily form a habit by choosing a morning workout time.
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Noon
Pros:
• Can make a habit to walk and exercise at lunch time and break time.
• Can use a walking and exercise partner at work, school, or in your neighborhood.
• Body temperature and hormone levels are higher than first thing in the morning.
• Can help regulate the amount of food you feel like eating for lunch, can help you avoid break-time snacking.
• Improves blood flow to the brain so you are sharper in the afternoon.
• Stress relief from work, school, or home stresses.
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Cons:
• Time limits may not allow you to get in a full workout – any amount is good, but best if you can walk for 30-60 minutes or more at a stretch
• Distractions and other commitments make keep you from walking and exercising at the appointed times.
• Research shows that lung function is worst at noon.
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After work
Pros:
• For most people, body temperature and hormone levels peak at 6 pm. Exercising 3 hours before or after the peak will give your your best workout for both endurance and building muscle.
• Research shows lung function is best at 4-5 pm.
• Muscles are warm and flexible.
• Perceived exertion is lowest – how hard you feel yourself to be working at exercise. So you may be able to work out harder or faster by doing so in the afternoon.
• Can help regulate the amount of food you feel like eating for dinner.
• Stress relief after a day at work, school, or home.
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Cons:
• Distractions and other commitments make keep you from walking and exercising at the appointed times.
• Need to allow one to three hours to wind down after walking or exercise to be able to fall asleep.
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If you are new to this site, make sure you Download the my “15 min Ab Workout” for FREE from my FaceBook page (make sure to “like” it!) This FREE Link
.below are some before and after pics that people have emailed me after they did my FULL workout plan !!! (the 2ed pic is one my friends that I trained for a few weeks) .
before and after weight loss
For best results, make sure you follow a good total body routine and diet (you get both in my FULL workout plan). It may also help to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.
Thanks for reading !!!
LET NOTHING STOP YOU
HIGHLIFE WORKOUT 
I started working out in the morning based on your advice. I get my workouts done early, and all I have to do is just eat right for the rest of the day. Also it gives me more time to spend with the fam, and it has improved my sleep.
That’s great man!!! glad it is working out for you!
Just wanna say Brandon you’re right when you say the best advice you can give is what has worked for you and hundreds of your clients! I think you and certain other Trainers on the internet are the best ones to take advice from as opposed to these “scientists” who spend to much time researching and not enough time getting the job done. At the end of the day it isn’t an exact science and test results and opinions are always changing! you seem to have struck a good balance between science and experimenting what works best for you, hopefully i’ll be as successful as you one day 😀
great advice also man thanks from england 🙂
Thanks man. Everybody has to see what works best for themselves
just wanna ask about the 2 days workout split . do i have to do 3 exercises per body part?
I would say 2-3. 2 may be enuff
If you play on a sport team, do you still have to do set to failure
Honestly Random, If your not going to failure, I don’t know why your even working out.
Alright thanks
I prefer to workout early morning as well but you have to put something in your body is your blood sugar was low I tend to get dizzy if I don’t eat so when doing cardio and aerobic type exercises what should you eat first thing in the morning before you do these exercises?
I I workout on an empty stomach first thing in the morning. most of the time i just drink some black coffee before. you burn A LOT more fat that way. I talked about this in the video
my after workout shake is soy protein + 1 banana + Pomegranate+strawberries.
what do you think? At what time do i take the second meal-?
Hey Jason, I would use Whey protein after a workout if i were you
thanks for posting abs workout at home..
man I have got upper abs right now but I am unable to remove fat from lower abdomen and sides…
pls help me out for removing that fat get those awesome abs like urs…pls suggest me some good exercise for that nd not whole workout plan….
reply soon…thanks
Congrats on your progress Rajat!!! This may help you http://highlifeworkout.com/2012/04/05/get-ripped-and-cut-up-for-summer/
Hey Brandon!
Thanks for ur help nd thanks for posting all that useful stuff.
In the link u posted , nothing is mentioned about lower abdomen and sides…can u plz explain that in detail…
Thanx
yo Brandon, some fitness peeps say its better to do slow cardio in the mornin on an empty stomach while others say sprinting or hiit is better. i’m sure u prefer sprinting. what do u think is a good number of sprints to do on an empty stomach?
try both and see what works best for your