2868: Q&A - Exercising Twice Daily

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[00:00:58] Das ist eine Q&A edition von Optimal Health Daily. Und ich bin Dr. Neal Malik. Willkommen zurück zu einer Friday-Show, wo ich answer Ihre Fragen. On all die anderen Tage, ich read health und fitness blogs zu Ihnen, wie ein audiobook, mit permission von den authors, of course. Now, once a month, usually during the first Q&A episode of the month, I mention a bit about my background and my credentials so you can better understand where my perspectives come from. And given this is the first Q&A of the month, it's time.

[00:01:26] Now, while I'd always been obsessed with Batman, I wasn't always interested in nutrition, exercise, health, and wellness. All the things I talk about on this show would have bored me. But being diagnosed with a chronic disease at the age of 19 definitely changed my life's purpose. It was then I decided to focus my attention on helping others so that no one else had to experience a chronic disease diagnosis like I did.

[00:01:52] In order to do that, I wanted to make sure I had some credibility. This isn't meant to be a humble brag, but instead gain your trust. I received both my master's and doctoral degrees in public health. And to make sure I really covered all of my bases, I also became a registered dietitian nutritionist, a certified health education specialist, and a certified exercise physiologist through the American College of Sports Medicine. I'm currently faculty within the California State University system.

[00:02:21] I've published peer-reviewed studies and have been interviewed by over 70 different media outlets for my expertise on basically all the stuff I talk about on this podcast. So all of this to say that when I provide my commentary after each episode and answer the questions you send in, I hope you feel as though it's coming from a place of truth. My only intention is to help you feel your best. Now I'll let you know how you can send in your own question at the end of the show and get rewarded for it.

[00:02:50] But for now, let's finally hear today's question and start optimizing your life. How are you doing, Dr. Neil? This is Anthony Avila. And I was listening to your podcast this morning about reducing fat in specific areas. And one of the main things you said when your main goal is to lose fat is to do weights prior to cardio.

[00:03:14] So my question concerns if you're doing two workouts a day and if you should do weights in the morning or cardio at night or cardio in the morning and weights at night. Obviously, you're trying not to get burnt out. But yeah, thank you. Hi, Anthony. Thank you for your question. You're right that in a recent Q&A episode, I mentioned that if you plan on lifting weights and doing cardio during the same workout, be sure to lift weights first.

[00:03:42] And I see the opposite happening all the time at the gym. And I basically described how by performing exercises in this order, you actually force your body to tap into its fat stores for energy. It's a really nice way to trick your body into doing that. And again, I only recommend combining resistance training and cardio in the same workout if you're experienced. This is not something I recommend for beginners. Now, your question, Anthony, is slightly different. You mentioned that you perform two workouts each day.

[00:04:10] And I'm wondering if you should do weights during the first workout, let's say in the morning, and then do your cardio for your second workout in the evening. Would performing those exercises in that order also help your body burn more fat? Well, first, I must say that I'm super jealous that you're able to squeeze in two workouts a day. I've always wanted to do that. One of the very first personal trainers I hired used to brag about his schedule. He would work out in the morning before seeing his clients, then train his clients,

[00:04:38] then he would go home midday, eat, take a nap, and then come back and work out in the afternoon, and then train his clients in the evening. At that time, I thought, wow, what an amazing life. I wish I could do that. Well, no such luck. Anywho, back to your question, Anthony. The short answer is, it's really up to you. Basically, because there's lots and lots of time between workouts one and two, your body will, in a way, kind of reset itself. Let me try and explain.

[00:05:05] When you lift weights or perform resistance training of any type, you've likely noticed that your muscles will fatigue after maybe 15 or 30 seconds of effort. Of course, this depends on the weight and the movement you're performing, but we can agree that if you're doing squats or shoulder presses or bicep curls or whatever, you'll only be able to perform those exercises for a short period of time before you're completely gassed. Same with running sprints, right? This is because when we perform high-intensity moves like these,

[00:05:34] the body prefers to use a very specific fuel source, sugar. But the problem is, sugar is not a long-lasting fuel source. Your muscles only have a very limited supply of it. So when you feel your muscles start to burn after you perform lots and lots of reps or sprinted for longer than you normally would, it's your body telling you that your muscles are running out of sugar. But if you rest for a couple of minutes, you'll be able to jump back in and do another set.

[00:06:03] That's because in those brief minutes, your body got the signal that your muscles need more sugar or fuel, so it replenished its stores. At some point though, your body will run out of stored sugar and performing even one rep at a lightweight will seem impossible. But if you go home and refuel your body and get some rest, your body will replenish its sugar stores and you'll be good to go again. So if you're hitting the treadmill or bicycle immediately after you lift weights, kind of without resting,

[00:06:33] that's good for burning fat because now, because your sugar tank is so empty, you force your body to use another fuel source, fat. But if you allow your body a long rest in between and you go home and rest and have a snack or a meal, you're basically resetting your body. Think of it like an overly long rest between your sets. So back to your question, Anthony. So does it matter then which workout you perform in the morning first versus the evening?

[00:07:01] When it comes to fat burning, not really. I would say focus more on your performance. When do you usually perform better? Do morning resistance training routines suit you better? Or is it better for you to get in that cardio first thing in the morning? Because the bottom line is this. If you're performing optimally, you're going to keep at it. If you enjoy doing cardio in the morning, more so than in the afternoon, you're going to keep doing it.

[00:07:28] And if you keep improving, if your cardio times get better, or if your weight lifting gets heavier, you're going to keep at it. You're going to get motivated. You're going to get that momentum going. And like I always say, when it comes to fat loss, consistency is key. And as I read to you earlier this week, it's about the process, not the product. So if you keep at it, you're motivated, you're loving it, the fat loss will follow.

[00:07:58] Thank you again for the question, Anthony. Now, if you want to send your questions in and get a copy of our Optimal Living Daily Workbook for doing so, you can email them to health at oldpodcast.com. That's health at oldpodcast.com. Or if you want your voice played on the show, come by oldpodcast.com slash ask. Or you can do it the old-fashioned way and call in your question.

[00:08:25] The number is 1-61-ILOVE-OHD. That's 1-614-568-3643. Thank you so much for sending me your questions. Answering them is one of my favorite parts of this show. All right, that's another Q&A edition of Optimal Health Daily. Thank you so much for listening every day and all the way through. I hope you have a great start to your weekend. And I'll see you back here tomorrow where your optimal life awaits.