I got my workout wrong if… 🧐

.I took a bunch of really great questions recently, and I noticed a theme.
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.Many of them have this undercurrent of “Am I doing this wrong?” 🧐

I understand! There is so much conflicting information on the Internet, and it gets a lot more clicks to talk about how “You will ruin your earnings if…”

That’s why we’re here. To help you sort the useful tips from the excessive hyperbole so that you are not constantly second-guessing yourself. Fitness should be something you can feel good about.

Let’s get into it. 💪

“Is strength training on an empty stomach useless?”

Haley asks:

I did all this reading about best practices and they all say to eat at least one carb heavy snack or light meal 30 minutes to an hour before strength training. But my schedule is such that I need to workout early in the morning before I can eat. I take a medication that I have to wait for at least 30 minutes (preferably an hour) before I can eat anything, and that’s the time I have for my workout.

Strength training on an empty stomach is useless? I know strength training on an empty stomach is better than no strength training at all, but how much are my results hurt by not eating first?

Great question, Hayley – and the short answer is: no. Don’t spoil anything.

The biggest factor here is what your overall nutrition looks like throughout the day. If you’re getting adequate protein, calories and fiber, then you’ve already checked every box.

The idea that you to get to eat before a workout is quite exaggerated. Your body has glycogen stores from yesterday’s meal that it can absolutely use to fuel your AM strength training session. For most people, fasting training works just fine!
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Now, if you feel terrible – low energy, dizzy, super hungry – then yes, let’s fix the problems (maybe some liquid carbs and protein before going out, or see if we can mix up the schedule a bit).

Take away: for most people, the timing of eating around your workouts is a minor factor. Focus on getting solid nutrition throughout the day, train hard when it fits your schedule, and you’re good to go. 💪

“What am I sacrificing by splitting my workout throughout the day?”

This was another great question that I got from many different people. The idea is that if you don’t have time to do a workout all at once, does it still count if you break it?

The short answer is: YES!

There is solid research showing that building up your training volume throughout the day (a set here, a set there) produces similar strength and muscle building results compared to a single traditional session, as long as the total volume and intensity are combined. (that is, you do the same amount of challenging things in total.)

The only thing I see traveling people: intensity. It’s hard to go out in the cold and push yourself hard, safely. Give yourself a minute or two to warm up before doing your work so you can challenge yourself and feel good.
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.Take away: Dividing your workout throughout the day is absolutely a viable strategy. Heck, we have many clients who squeeze in a single set of pushups, squats or lunges when they can and it makes a BIG difference. Make sure you always feel warmed up and challenge yourself. Mark those pieces, and get great results.

Hopefully, these answers show you that there are many ways to fit strength training into your life – and they’re all great!
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Don’t hurt yourself. It doesn’t have to be like a traditional 60-minute gym session to work. It’s just to work did you. 🙌
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you have this

– Matt

PS Ready to make a change in your fitness? Our coaches are here to help. ❤️