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When to exercise for weight loss?

You should exercise for 20 minutes on empty stomach in the morning, and for 30 minutes in the evening two hours after meals

The time to exercise and the type of exercise are based on blood glucose and insulin levels

If you are taking insulin, consult your physician about the time and exercise level suited for you. Timing may be crucial to your weight loss program.

I recommend two specific times to exercise.

Morning Exercise

In the morning on an empty stomach, you have the lowest level of blood glucose (Fasting Glucose level). With overnight fasting, there is minimum carbohydrates left in the form of Glycogen in the liver. With exercise, the pancreas slows to produce insulin. So, with morning exercise, after using up the glycogen from liver, you will burn more fat calories and increase the efficiency of insulin. Follow three basic steps.

Step 1: Drink one to two cups of water to hydrate your body before exercise. You may add lime or lemon juice to flavor water. But do not add any sweeteners or salt.

Step 2: Do aerobics for about 20 minutes

On empty stomach, do not exercise for more than 30 minutes, and refrain from weight training exercises.

Step 3: After you stop exercising, you will have increased level of metabolism for 30 minutes where you will continue burning fat. Therefore after exercise, wait about 45 minutes to eat food.

There is evidence to suggest that people who exercised on empty stomach, had lower blood glucose levels after subsequent meals and at night.

Evening Exercise

After you eat a meal, the blood glucose level goes up, and then brought down by the insulin. You should not exercise when the blood glucose level is at the highest. After a meal, wait about 2 hours before the exercise. This exercise may be cardio or weight training. You have a lots of energy and reserve carbohydrates in the form of Glycogen stored in the liver to help you exercise to maintain or increase muscle mass. Weight training exercises are good to increase muscle mass

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