They say the early bird catches the worm, but can it lose more fat too? Research suggests that if you train earlier in the morning, you may be able to lose more fat as well as feel and be more active throughout the day as opposed to those who opt to train in the afternoon.

If you are looking to shred some fat, you may want to consider exercising for at least 30 minutes to an hour after you hop out of bed. Studies show that you can burn up to 3 times more fat whilst training in the morning as opposed to working out in the afternoon or evenings. Reason being is throughout the course of the day, your body’s main source of energy is the carbohydrates that you consume from food, whilst you sleep at night (6-8 hours) your body uses up all those carbs to provide energy for various bodily functions that occur while you are asleep. Then, when you wake up in the morning, your body has used up the carbohydrates for energy and will now make use of stored fat as an energy source. This is then your opportunity to take advantage and get rid of some excess fat by doing fasted cardio or exercise in the morning and before you eat your first meal of the day.

It is important not to consume any food before you train in the morning if you want to lose more fat. If you do eat, you’ll then just be giving your body some more carbs to use as an energy source instead of the body fat you want to burn for energy. Another benefit about training in the morning is that it keeps your metabolism elevated throughout the day and having an elevated metabolism throughout the day means that you are more likely to burn more calories and lose more fat.

Training in the evening as opposed to first thing in the morning doesn’t mean you won’t burn fat, you most certainly will, but you will burn the fat whilst training and then as soon as you go to sleep, your metabolism will slow down again which will cause you to miss out on all that extra fat burning opportunity throughout the day, if you had exercised in the morning. It is important to note that your metabolic rate is always at its slowest whilst you sleep. Another reason to get up and get exercising first thing in the morning is that it saves you time and you are able to get more done throughout your day, if your workout is done and dusted in the morning, then you don’t have to worry about still trying to fit it in or you won’t be as tempted to skip it. Training in the morning can also help to reduce your stress levels throughout the day.

So, if you are looking to shred for the warmer months or rid some excess fat, get up and get moving in the mornings. Here is what your morning checklist should look like;

  • Train for 30-60 minutes after waking up in the morning.
  • Eat a healthy, well-balanced breakfast.
  • Burn more fat and more calories throughout the day.