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We exercise because it keeps us sane. We exercise because we love feeling strong and well. We exercise because we love the endorphin high it gives us. We exercise to protect ourselves from disease. But the truth is for many women, weight control is the priority. We exercise to lose fat or to maintain our current weight. So, if we exercise for weight control, let’s look at how to make sure it’s effective.
Timing is key
Exercising first thing, before breakfast, also known as fasted cardio, encourages fat loss. Studies show we burn 20-30 per cent more fat in this fasted state.
When I was body sculpting, my routine was to wake at 5am, have a small black coffee to give my metabolism a boost, followed by 45-60 minutes of steady cardio. This was usually a walk or on the treadmill. Then home to a breakfast of rolled oats, blueberries and whey protein.
Weight training was always done in the afternoon when my joints had warmed up. A protein shake was a priority straight after training. Then I’d do a second hit of cardio in the evening either before or after dinner. If it was after dinner, I would have a protein shake before I went to bed.
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If you wake up with low blood sugar, you may feel light-headed or nauseous if you try to exercise on empty. In this case have half a banana or a small handful of dried fruit before you set out. I also find my clients who get low during early morning workouts respond well to just rinsing their mouths out with sports drink. They absorb enough sugar through their gums to pick them up. I always have a bottle handy in the studio for this purpose.
If you can’t do your cardio first thing, it doesn’t matter – just do it at some point! You aren’t doing it at the optimal time but you’ll still get results. If you do your weight training and cardio in one session, warm up for 5-10 minutes first, then do your weights followed by your cardio. Working this way round will optimise your fat burning.
Stay Hydrated
For any exercise of 60 minutes or less you only need water. If you are working out for 60-90 minutes, then you need electrolytes. That doesn’t mean a sugary sports drink. There are many electrolyte tablets and sachets on the market that give you the electrolytes without the sugars. These contain the sodium, magnesium, potassium and calcium you lose from sweating. Physical activity creates heat, and this heat must be dissipated, which is why we sweat. Sweat cools the body down when it evaporates off the skin. Sweat contains the aforementioned salts. Funnily enough, the fitter you are the more you sweat.
When you exercise for more than 90 minutes, you need to add carbohydrates too. This is where sports drinks, gels and bars come into their own, providing electrolytes and fuel.
However unless you are training for more than 90 minutes, there is no need to pre-load with anything.
Back when I was doing endurance training for marathons or half marathons, I would have a small portion of low-fibre carbohydrate the night before a long training run, like half a cup of white rice or a jacket potato, without the skin, which by the way, I ‘d normally eat for the fibre. This tops up your glycogen stores. Then I would have a banana, muesli bar or a gel 20 minutes before I started. I always ran with a hydration pack or belt and would use a sports drink, gels and jelly beans to make up 40-60g of carbs an hour to keep me fuelled and hydrated.
At a glance
To optimise fat loss, do fasted cardio on empty if you can.
Do weight training first, then cardio.
Only use water or water and electrolytes – unless you are training for more than 90 minutes.
Do not carb load unless you have a long training run or ride, or are competing in an endurance event.
Eat within 30 minutes of exercise. But do not ‘out-eat’ your exercise – remember a trim mocha and a muffin equal way more calories than you burn on a 60-minute run.
Words by: Ginny McArthur
Photos: Getty Images
