How to exercise and eat in the morning, noon and night

HAVING to exercise in the morning before you eat is an urban myth, right? Well ... not exactly. Here’s what you need to know.

Best exercises for morning, noon and night

HAVING to exercise in the morning before you eat is an urban myth, right? Well ... not exactly.

Exercise is beneficial at any time of the day, and given that the latest physical activity guidelines from the government state that we should “Be active on most, preferably all, days every week” and “accumulate 150 to 300 minutes of moderate intensity physical activity” per week, we do need to grab every chance we can.

But of you want to get the best from your exercise routine, there are four key times of day you can focus on, according to Goodlife Health Clubs Personal Trainer Jason Galea.

Here are his tips for what to do when — and what to eat with it!

KEEP GOING: The pain is worth it.

EARLY BIRD JUMP START — 4AM-8AM

Cardio Boost: Kick-start your day with a cardio workout to rev up your metabolism and boost your energy levels. Accelerate your ability to burn off calories, increase your alertness and brain function and set the tone for the rest of the day.

Don’t skip breakfast: Try some oatmeal, eggs on whole-wheat toast, or an omelette with spinach and avocado. This will set your metabolism up to burn fat and keep you feeling fuller for longer.

A tasty breakfast option.

MIDDAY QUICKIE — 12PM-2PM

Weigh up the benefits: Relieve your daily stress and improve your mental focus with some midday weight training. Work out when your body temperature is at its highest and your muscles are warm and flexible.

Focus on the protein: A high source of protein and some healthy dietary fats are best for performance and improved body composition, a good option is a super easy baked chicken breast with a side salad.

Midday is a great time to do weight training.

POST WORK VIBE — 5PM-7PM

HIIT it hard: De-stress and make the most of your afternoon workout with some high intensity interval training. Enjoy the social atmosphere at the gym and workout at a time when your body’s coordination, stamina and lung performance is at its peak.

Eat light: Be sure to have a source of protein or healthy fats, these will sustain you for longer than carbohydrates on their own. Try some almonds and a piece of fruit.

Try almonds and fruit for a snack.

LATE NIGHT CHAMPION — 8PM-MIDNIGHT

You set the tone: Work harder and recover faster with a late night workout. Training between 8pm-midnight allows you to time your workouts close to your sleep, optimising your nightly growth hormone and perfecting the healing environment.

Light n’ lean snack: Keep things light with a serving of lean protein, whole grains and veggies or salad. Try some baked chicken or fish with rice and ratatouille and stay away from stimulants like coffee.