Starting the year with a new diet is difficult, but some tips can be effective in pursuing healthy living and burning fat. If among the objectives of your New Year list are to abandon the sedentary life and practice physical exercise on a regular basis, it is important to end all doubts that can sabotage your efforts to achieve the dreamed good form, especially a good diet. For good intentions to exercise in a healthy way in 2018 are not wasted by work or family obligations, it is critical that physical activity, schedules and daily meals go hand in hand with good coordination between them. There is a lot of controversy about the best time to train, whether morning or afternoon. “The ideal time for training depends on our rhythm of life,” Jorge Martín Brañas, trainer and coach of the European Institute of Obesity (IMEO), explained to EFESaúde.
Exercise: Morning, afternoon or evening?
“When we train in the morning, we must keep in mind that our training income will always be much higher after at least two hours after coffee,” said Brañas, who advises against fasting exercises. “If we train in the afternoon, we will have the energies coming from the three meals made during the day, but we must also take into account the physical wear and tear during the journey,” he added. On the other hand, the physical trainer has ensured that delaying the training for the last hours of the day “will not detract from rest by activating the metabolism and in addition, the (body) battery will be very low after exercise.”
“In theory, and if we could choose the time of day to dedicate ourselves to the practice of exercises, the best moment is between two or three hours after having had a good breakfast, since at that moment we have already assimilated the night rest, the first food and we will not have had an energetic wear at this time, “explained Brañas.
IMEO nutritionist Estefanía Ramo pointed out a hint of exercise and food: “If you run an early race you can have a very light coffee, wait half an hour and then go jogging. Once the sporting session is over, we should complement it with a second breakfast that will help us recover, consisting of cereals, fruits, milk and healthy fats (nuts, olive oil). ”
According to Brañas, after light breakfast, the workout should have medium or low intensity, such as an aerobic exercise session of 25 to 30 minutes.
“In the case of a fuller breakfast, loaded with carbohydrates, some proteins and some piece of fruit, our activity can be much more intense, such as a longer session of” cardio “(cardiovascular activity) or muscle training, always leaving a period of a few hours after eating, “he adds.
As a guideline, Brañas indicates that after having a strong breakfast, “high-intensity exercise sessions, which include disciplines such as hypertrophy training, CrossFit, internal cycle and body pump, can be addressed.”
“If our training schedule is at night, it would be best to do it before dinner and, if you can not, after eating something light,” he explains.
Brañas notes that the ideal is to train three times a week at least to see results.
“The ideal thing for our training to be more effective would be getting used to doing the activity at a certain moment, that is, morning or afternoon, so that the body and mind will have a routine and it will be easier to work,” he says.
To burn fat and gain muscle
“When it comes to prioritizing one type of food or another, it’s important to know the goal we want to achieve,” said Andrea Marqués, IMEO nutritionist.
“If we want to lose weight, by optimizing fat loss and avoiding loss of muscle mass, we must take care of the consumption of carbohydrates, some foods that, while consuming them, are used as a source of energy by the body, which makes it difficult to burn our body fat, “he explained.
However, according to the nutritionist, not all carbohydrates are the same as the following recommendation: “we should avoid, above all, the refined (confectionery and white bread) and consume those with lower glycemic index (whole wheat bread, whole noodles, vegetables, fruits), preferably during the first half of the day. ”
The expert points out that egg is a good choice for gaining muscle, “since its protein is fast-digesting, and contains lower levels of protein than other animal sources so we can take a single yolk and two whites “.
Other options would be lean meat, chicken, and fish such as tuna.
The nutritionist recommends that you do not forget vegetables and nuts, “since they are sources of vegetable proteins that greatly complement the animal sources.”
“It’s also advisable to eat carbohydrates because our body will need them to have energy during training,” emphasizes Andrea.