The Best Time To Workout And Eating For Success

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 17-03-2012-05-2008


  • Tweet
  • Tweet

By Nigel Jeal

Today, I want to reveal to you the best time to workout and how to eat for success.

But first…

Just a few days ago, I was chatting to a friend about his weight loss plan, he was doing okay but asked me for some advice on how he could improve his results.  He wanted to get inside my head to find out my secrets, from exercises to what I eat.

So, I told him…

I’ve got a plan and it works, and then explained everything in detail.  And now I’m going to share it with you…

The Best Time To Workout

The best time you can workout is within 3 hours of getting up.

Always do your workouts in the morning.  You will “Jump Start” you’re metabolism and it will stay elevated for up to 24 hours – meaning you’re burning calories all day long.  It will also make you feel energized and alert for the rest of the day.  If you exercise in the morning it will become a healthy habit and you’ll be more likely to stick to your plan, things happen during the day and can prevent you doing workouts you’ve planned for later in the day.

The Most Effective Workout You Can Do

I personally do Metabolic Resistance Training and High Intensity Interval Training (HIIT), and so should you.  If you’ve never heard of Metabolic Resistance Training it’s all about working your metabolic systems for maximum calories burning.  These are fast-paced, short burst workouts you can do at home without the need for fancy, expensive equipment.  You just need to focus using bodyweight exercises and dumbbells.

High Intensity Interval Training or HIIT as it’s known, is an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recover periods usually with a ratio of 2:1, for instance 20 seconds of hard sprinting alternated with 10 seconds rest.

These are the most effective ways to torch body fat and outperform tradition, slow boring cardio.  Those days are over.

Eating For Success

There are 3 macronutrients you need to know about, they are…

1. Protein
2. Carbohydrates
3. Fat

I’ll go into more detail about these a minute…

When it comes to weight loss, what you eat is incredibly important to your ability to burn fat and lose weight. You need enough energy in order to maximize your workout performance, and you need to essentially feed your muscles so that they can continue growing. 

Let’s take a closer look at these macronutrients.


Carbohydrates are the body’s main source of glucose. Glucose is a simple carb that is stored in your muscles and liver as glycogen. Glycogen is the principal form of energy that is stored in muscles. When your muscles are filled with glycogen, they both look and feel full.  Glucose also provides energy for your brain and making blood in your body.  Glucose can be made from protein, but that requires the breakdown of body protein from muscle. If you’re not eating enough carbohydrates, your body will start breaking down muscle tissue for glucose.


Another important nutrient everyone needs is protein. Amino acids are the building blocks of protein. Glucose molecules make up carbohydrates just like amino acids make up proteins. Protein is involved in growing, repairing, and replacing tissues.


Fats are the main source of energy in the body. Fat combines with glucose for energy in order to spare the breakdown of protein. That way, protein can do what it is supposed to do – build muscle. Go for Unsaturated fats.  Unsaturated fats are found in various nuts, virgin oil, and even avocados.

Please staying away from Saturated fats and Trans fats.  TRANS FATS WILL KILL YOU.  Trans fats are oils infused with hydrogen. They raise bad cholesterol and lower good cholesterol. Dr. Michael Aziz, author of the book, The Perfect 10 Diet, doesn’t mince words when he tells his patients trans fats will kill them.  “Trans fats are really like plastic,” he said, “and when we eat them they incorporate in our cells and the cells cannot communicate or talk to one another. In turn, hormones are disturbed, weight gain follows but more troubling, the risk for heart disease, cancer, stroke, infertility goes up.”

And, oh yes, let’s not forgot 2 important things…

Never Skip Breakfast

Breakfast is the most important meal of the day, and besides your postworkout meal, it is also the best time to load up on carbs. Blood sugar and muscle glycogen levels are low from your overnight fast. Your body must replenish these levels before stimulating the fat storing machinery in the body.

Drink Lots Of Water

Probably one of the best things you can do to help your weight loss is to drink plenty of water. Water is part of every single metabolic process that the body undertakes and it also helps to flush toxins from your system, keeping your body running at its maximum potential during workouts.  It also keeps you hydrated.  Try to drink 2-3 litres of water each day.

But here’s the most important part!

Rotating Protein With Carbohydrates and Fat

If you need to burn fat and lose weight, you will want to rotate your protein intake with carbohydrates and fat. If you rotate your protein intake correctly you will lose more fat than you have ever done before.  By loading up with protein and carbohydrates in the morning it will prevent your insulin levels dropping as they normally do later in the day.  Then in the afternoon and evening you want to rotate to eating protein and fats.  This is what I do on a workout day, if I’m on a rest day I will only eat protein and fats, morning, afternoon and evening.

Here are the details…

Workout Day Intake

Breakfast Meal (Protein and Carbohydrates)
Mid-morning Meal (Protein and Carbohydrates)
Lunch Meal (Protein and Carbohydrates)
Mid-afternoon Meal (Protein and Fat)
Dinner Meal (Protein and Fat)
Late Snack (Protein and Fat)

Rest Day Intake

Breakfast Meal (Protein and Fat)
Mid-morning Meal (Protein and Fat)
Lunch Meal (Protein and Fat)
Mid-afternoon Meal (Protein and Fat)
Dinner Meal (Protein and Fat)
Late Snack (Protein and Fat)

I also have a cheat day once a week, one full day eating whatever I want. Pizza, Ice Cream, Cookies, Chocolate. I’ve spoken about this before, but by incorporating a full blown cheat day once a week it will raise your leptin levels and raise your metabolism putting your body back into the fat burning zone.

Here’s the real secret…

Bringing all these different parts together, the metabolic resistance training, the protein intake rotation and cheat day I have optimised my body to burn fat fast and keep it in a fat burning state all day every day.

I have to say this before you go off to try this yourself.  Please consult with your physician before starting any new diet or exercise program.

Make this year, your year. 


Nigel Jeal


Write a comment

Click here to cancel reply.