Working out in the morning might be the way to set the tone for healthier choices throughout the day. AMedicine & Science in Sports & Exercisestudy foundthat women were (a) less distracted by crave-worthy food porn and (b) more physically active throughout the rest of the day when they walked briskly for 45 minutes first thing in the morning."Working out in the morning will get your juices flowing for the rest of the day," says LA-based personal trainerMike Donavanik, CSCS. "You'll feel more energized, productive, lively, and ready totake on the day."But to make the most of your a.m. workout, be sure to eat something beforehand. Though working out in a fasted state (aka before breakfast), you burn a greater percentage of your calories from fat than you do when fueled, you aren't able to exercise as hard, says Susan Kleiner, PhD, RD, authorofPower Eatingand a sports nutrition consultant to top NFL, NBA, and Olympic athletes. That means you'll burn fewer calories—including those from fat—overall, she says. Eat a small breakfast, and you'll push yourself harder so that your metabolism will stay revved all day long.Goal: You're training for a race or want togain muscle.Research published in the journalChronobiology Internationalfound that enzyme activity and muscular function increase throughout the afternoon, so your performance capabilities peak from about 2 p.m. to 6 p.m. That means you'll be better able to push yourself—and possibly hit a new PR—if you train duringthat time zone. Still, if your race is going to take place in the morning, as the competition draws near, you need to start working out in the a.m. so your body can adjust to those early morning race conditions, Donavanik says. Consider it a dress rehearsal.Goal: You want to actually make it to a workout for a change.Try to work out three days a week but have missed the last 52 times? The best time to work out is when you'll actually show up. For many women, that means heading straight to the gym every morning. That way, you hit your workout before the day has a chance to get away from you, Donavanik says. But if you're not a morning person, that doesn't matter. You won't make a 5 a.m. workout—at least, not consistently. Likewise, if you're absolutely drained when you leave work at 6 p.m., evening workouts aren't for you. "Choose a time that works best for you that you can be consistent with," he says. "Life is stressful enough without having to battle to make your workouts."
