Cardio exercises are preferred in the morning over stern exercises like weight lifting. This is because of the way our internal body clock works. When you wake up in the morning after resting for 7-8 hours then cardio seems better as it is less strenuous as compared to weight lifting.
Fasted cardio in the morning is far more beneficial for your metabolism than fasted weight lifting. Lifting before eating any fuel for the day will limit how heavy you're able to go, as you won't have enough glucose readily available to make it happen.
Always do cardio after your strength training. Glycogen(stored carbohydrates) is your primary source of fuel for exercise so if you do cardio first you deplete those stores and your performance will suffer with the weights.
By working out early in the morning you boost your body's metabolism instantly and your body will burn more calories throughout the day. It essentially gives your body's metabolic processes a head start (if you begin relatively soon within waking like 30minutes after getting up).
You eat 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of “steady-state cardiovascular exercise.” Eating a protein-filled breakfast in the morning can stave off cravings later, and exercising first thing ensures you get some movement before your day gets going.
Cortisol levels are highest in a fasted state — typically, in the morning, for most people. Therefore, fasting before exercise could help you burn more fat. Eating alters gene expression in fat tissue. These changes could affect how your body uses fat during exercise.
Make sure you warm up before doing anything strenuous, especially in the morning. Take it easy on your back for a few hours after rising. Don't hop out of bed and try for a deadlift personal best. Weight training in the morning on an empty stomach is not a good idea because blood glucose can be low.
But if you're doing a long and/or intense cardio workout on an empty stomach, it may lead to low blood sugar levels, which could be dangerous and present in symptoms like headaches, dizziness, shakiness, and fatigue. In addition, you may not want to rely on fasted cardio if you're trying to build or maintain muscle.
Doing a cardio workout after weight training is ideal if you want to lose fat and get stronger.
The case for doing weights first
The less tired you are, the more repetitions you'll be able to do with correct form -- and good form is crucial for performing strength training exercises safely and effectively. Doing weights first may also be helpful for fat loss when combined with cardio, according to Millington.
So, for instance, if building strength is your top goal, Silva recommends starting with weight-lifting. “Conversely, if improving your aerobic endurance is your priority, starting with running ensures you have the energy to train effectively,” he says.
It is when the timing pattern of our workout becomes erratic that elicits a negative response to a positive stressor like exercise. If you're going to make the early morning workout your routine, then waking up at least an hour before training is your best bet for your body to adjust to a new the circadian rhythm.
If you want to increase your endurance, do cardio before weights. If you want to build muscle strength, do weights before cardio. If you want to improve your overall fitness, you can do either cardio or weights first.
The short answer: Many experts suggest having protein after a workout to build muscle mass. But preworkout or postworkout protein may help. Strenuous exercise creates microtears in the muscles. After a workout, your body repairs the damage using amino acids from dietary protein.
Packed with carbohydrates, bananas serve as a primary fuel source for your muscles during exercise. The natural sugars they contain provide a quick energy boost, making them an ideal pre-workout snack.
Muscle breakdown.
This means your body can just as easily break down your muscle stores and tissue, liberating stored glucose to use as fuel in your fasted cardio sessions. That means, not only are you not burning your body's fat stores, you're actually breaking down your own muscle as well.
If I had a day off work, I would do heavy weight lifting at 5–6 am in the morning (my preferred time), and return at 8 pm at night (after work) for 10–15 minutes of HIIT cardio. I'd ensure a minimum of 6 hours between cardio and weight lifting sessions.
If you're wondering about weight gain from sleeping post-exercise, rest assured that sleep is a crucial part of recovery and does not directly lead to weight gain. Getting adequate sleep is essential to a healthy lifestyle and can contribute to overall well-being, including weight management.
Starting the day on an empty tank can leave you feeling drained and reaching for foods that may not be in your meal plan by mid-morning. Plan to eat breakfast within an hour of waking.
Overall, the experts agree: Exercising in the morning is the best time of day to work out for logistical, effective and health reasons. When it comes to weight loss, a 2023 study published in the journal Obesity found exercising between 7 a.m. and 9 a.m. could help.
By contrast, certain researchers have reported that evening exercise is more effective than morning exercise, and one study showed a significant improvement in peak muscle power in well-trained cyclists in the evening than in the morning.