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Are evening or morning workouts better for you?



E.Evening exercise can be more effective than morning workouts at improving metabolic health, according to helpful new workout timing study. The study, which looked at high-fat diets and obese men, found that exercising late in the day mitigated the undesirable health effects of a fatty diet, while exercising in the morning did not.

The study only included men who ate a fat diet, but it adds to the growing evidence that timing of exercise is important and that for many of us, exercising later may have particular benefits.

Although we may be poorly aware of this, the operations in our body follow a busy circadian schedule. Our tissues contain molecular clocks that coordinate biological systems and our blood sugar rise and fall throughout the day, along with our hunger, heart rate, body temperature, drowsiness, gene expression, muscle strength, cell division, energy expenditure, and other processes.

The full functioning of these internal clocks remains a mystery. But scientists know they are re-calibrating themselves based on complex cues from inside and outside our bodies. Most obviously they synchronize with light and sleep. But they also establish themselves through meals, which means that when and what we eat can affect our health and metabolism.

Most researchers believe that the timing of exercise also coordinates your internal clocks. However, the results of relevant studies are contradictory.


Some suggest that exercising in the morning before breakfast burns more fat than exercising in the evening. Others find the opposite.

And some recent experiments show that early, vigorous exercise interferes with blood sugar control, while the same workouts done later smooth out blood sugar spikes and improve metabolic health, which can have particular benefits for heart health and control of type 2 diabetes.

However, most of these studies focused on one type of exercise and rarely controlled people’s meals during the experiments, making it difficult to distinguish the effects of exercise timing from what and when people eat.

For the new study, published in Diabetologia in May, scientists from the Mary MacKillop Institute for Health Research at the Australian Catholic University in Fitzroy, Victoria, and other institutions set out to control people’s diet while tinkering with their training timing .

They began recruiting 24 sedentary, overweight Australian men (excluding women, avoiding issues related to women’s menstrual cycles). The scientists invited these volunteers to the lab, checked their aerobic fitness, cholesterol, blood sugar control, and other health issues; asked about current eating habits; and then set them up with food deliveries.

Meals were about 65 percent fat as the researchers wanted to find out how exercise time affects fat metabolism and blood sugar control. The volunteers ate the unctuous food and nothing else for five days and visited the laboratory for further testing. Then the scientists divided them into three groups. One started exercising every day at 6:30 a.m., another at 6:30 p.m. and the last one sat down to check.

The training routines were identical, mixing short, intense intervals on stationary bikes one day with lighter, longer training sessions the next. The exercisers exercised for five consecutive days while continuing the high-fat diet. After that, the researchers repeated the original tests.

The results were somewhat unsettling. After the first five days on the fatty diet, the men’s cholesterol levels had risen, especially their LDL, the most unhealthy type. Your blood also contained changes in the levels of certain molecules related to metabolic and cardiovascular problems, which changes indicate a greater risk of heart disease.

The morning exercisers showed the same high cholesterol levels and worrying molecular patterns in their blood as the control group.

Exercising in the evening, on the other hand, reduced the worst effects of poor diet. The late athletes showed lower cholesterol levels after the five training sessions and improved molecular patterns related to cardiovascular health in their bloodstream. They also surprisingly developed better glycemic control than any of the other groups in the post-workout nights while they slept.

Early morning exercise, however, barely mitigated these effects

The result of these findings is that “evening exercise reversed or reduced some of the changes associated with the high-fat diet,” says Trine Moholdt, an exercise scientist at the Norwegian University of Science and Technology who led the study in Australia a visiting scholar. “The morning exercise didn’t work.”

This study doesn’t tell us how or why the later workouts were more effective at improving metabolic health, but Moholdt suspects that they have greater effects on molecular clocks and gene expression than morning exertions. She and her colleagues hope to be able to investigate these questions in studies.

For now, she warns that this study in no way suggests that morning exercise is not good for us. The men who exercised got aerobically fitter, she said, regardless of when they were exercising. “I know people know that,” she said, “but any exercise is better than not exercising.” Exercising later in the day, however, can have unique benefits in improving fat metabolism and blood sugar control, especially if you do eat a high-fat diet.

© The New York Times

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Men’s Health

Watch Mat Fraser, Five-Time Fittest Man in History, Crush a 60-Minute Home Gym Workout



After winning five consecutive CrossFit Games titles, “fittest man in history” Mat Fraser has refused to slow down his retirement from the sport. Although he no longer competes professionally, the GOAT athlete continues to delight hundreds of thousands of people around the world and continues to bring CrossFit training to the masses with his trademark “HWPO” training program.

After his expansive and “Elaborate Home Gym Setup – You can watch the 45 minute video tour here – Fraser has since uploaded another video for his 200,000+ YouTube subscribers that shows what a typical 60-minute five-time fittest session might look like of the world.

Fraser goes to his home gym and begins his session with a five-minute warm-up: one minute on a fan bike (at “a nice, easy pace,” says Fraser), 10 one-arm deadlifts on each side, eight cup squats, and five tough pull-ups.

For the main component of the first part of Fraser’s workout – more on the second part below – Fraser performs three barbell power cleans and a power jek every 90 seconds with 65 percent of his 1-rep Pax. He lifts 102 kg and works a total of seven and a half minutes (for a total of five laps) and starts a new set every 90 seconds.

Fraser and his HWPO colleague Jake Marconi both finish the sentence in about 40 seconds; This means that after 50 seconds of recovery, there is almost a full minute of rest before the next round begins. In the last round you need about 15 seconds for each barbell complex.

Next, wait five rounds of high-repetition deadlifts every two minutes for a total of 10 minutes. Fraser works with “relatively high reps, we start with sets of about 15” and sees this segment as more of an “endurance” piece that hits heavier weights every two minutes for fewer reps. In his heaviest form, Fraser can do six reps of 325 lbs (147 kg) and ends in “a nice pile of sweat” on the floor after 25 minutes. “The weight isn’t crazy,” says Fraser, “but the intensity made up for it with the volume, the number of reps per set, and the intervals.”

Finally, Fraser repeats a sweaty 24-minute EMOM workout (every minute, to the minute). For a total of six laps, Fraser achieved 12 calories on the echo bike, 10 burpee box transitions, 14 calories on the rowing machine and 60 double-unders on the “frustration station”.

At the Echo Bike Intervals, Fraser warns that a sprint would miss the intent of the workout. “That’s not the point. The point is, don’t be anaerobic and do a sprint with maximum effort,” he says. “The point is, it takes 35 to 45 seconds, becomes out of breath, and your legs are swollen.”

At the end of the training session, the two are dripping with sweat and steaming through their T-shirts as they debrief the session. “Try to finish each lap the same,” says Fraser. “That could mean increasing your intensity as you move through the laps.” Finally, Fraser and Marconi leave the gym and do a dirt bike session. As for post-workout rituals, this is a strong one.

Ed Cooper is Assistant Digital Editor at Men’s Health UK, writing and editing on anything you want to know – from tech to fitness, mental health to style, food and more.

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Men’s Health

Vionic Announces Partnership with Proteus Ocean Group to Raise Global Awareness for the Ocean and Climate Change



Vionic is committed to a sustainable and environmentally conscious future and will join the Proteus Ocean Group to find innovative solutions for preserving and healing the ocean

Published: Oct 27, 2021 at 8:05 am EDT|Updated: 6 minutes ago

SAN RAFAEL, CALIFORNIA., October 27, 2021 / PRNewswire / – Vionic Shoes, part of the Caleres (NYSE: CAL) branded portfolio, is proud to announce a mission-driven initiative in support of PROTEUS ™, the world’s most advanced underwater research station and habitat, raising global awareness of the ocean and Climate change. The partnership includes joint beach cleanup initiatives and a consumer education campaign with the exclusive launch of a sea-inspired capsule collection of environmentally conscious beach sneakers from Vionic.

Vionic announces partnership with Fabien Cousteau’s Proteus Ocean Group to raise global awareness of the ocean and climate change

“As our life support system, the ocean is essential to solving the planet’s greatest problems,” said Fabien Cousteau, founder of Proteus. “Challenges from climate change, rising sea levels, extreme storms and viruses pose a multi-trillion dollar risk to the global economy. Our partnership with Vionic will open more opportunities to collaborate and interact with environmentally conscious consumers.”

Vionic is committed to its customers, the planet we live on, and is committed to integrating ethically sourced and sustainable materials into its shoe models, which makes it the ideal partner for the Proteus Ocean Group. PROTEUS ™, founded by the renowned aquanaut, ocean researcher and environmentalist Fabien Cousteau – grandson of Jacques-Yves Cousteau – is committed to raising awareness of our planet and the need to find innovative solutions to preserve the earth’s oceans to heal.

“Vionic is at its core a wellness brand that contributes to individual health by empowering them to lead their best lives from the ground up,” said Angela Caltagirone, Senior Vice President and General Manager of Vionic. “With Proteus we combine our sense of innovation and our commitment to our oceans and our planet.”

Cousteau and PROTEUS ™ focus on marine research that drives innovation, coupled with the importance of connecting people with stories that inspire change and action. The materials used for Vionic’s beach line show that caring for our ocean offers opportunities to heal the climate.

“Ocean wellness is human wellbeing,” said Chris Gallagher, Co-founder of Vionic. “We are excited to contribute to and work with an organization at the height of innovation to save and protect our oceans and planet on a large scale, both as a brand and as passionate individual supporters.”

In addition to a more sustainable design with canvas fabric made from natural materials, outsoles made from a mixture of rubber and soybeans and vegan certification, the PROTEUS ™ capsule collection of environmentally conscious Vionic Beach sneakers presents an exclusive, sea-inspired ‘print. The models will also feature the brand’s Three-Zone Comfort technology developed by podiatrists, known for promoting overall foot health and helping people suffering from painful conditions such as plantar fasciitis. Because wellness for people and the planet is at the center of its core values, Vionic is committed to the community in many ways through its philanthropic branch of Vionic Cares. Vionic is honored to be a founding sponsor of PROTEUS ™.

To learn more about Vionic, visit

About Vionic
Vionic incorporates its three-zone comfort technology into every shoe it makes, resulting in unparalleled stability, ultimate arch support and cushioning. As a pioneer in foot health with a global team of experts behind the brand, Vionic brings a new perspective on fashionable, supportive shoes. With a wide range of silhouettes, high quality materials and thoughtful designs for women and men, Vionic offers the style you want with the comfort you want in a wide range of active, casual and dress options, sandals and slippers. Press articles for Vionic include the cover of O, The Oprah Magazine, and coverage in InStyle, Women’s Health, Buzzfeed, Refinery29, Men’s Health, Travel + Leisure, People, and The Today Show. More information about Vionic shoes can be found at

About Caleres (NYSE: CAL)
Home to today’s most sought-after shoe brands, Caleres represents a diverse portfolio spanning all styles and experiences of life. Every shoe tells a story and Caleres has the perfect fit for everyone. Our collections are designed and acquired to meet the changing needs of today’s diverse and growing global audience, with consumer insights determining every aspect of the innovation, design and craft that feeds into our well-positioned brands, including Famous Footwear, Sam Edelmann, Naturalization, Allen Edmonds, Vionic, Dr. Scholl’s shoes and more. The Caleres story is most easily defined by the company’s mission: to inspire people to feel great … feet first.

PROTEUS ™ is the world’s most advanced underwater station, built to enable research to address the world’s most pressing problems. PROTEUS ™ will be a catalyst to improve the health of mankind and the oceans on which all life depends. Programmatic educational goals for PROTEUS ™ and promotion of science and research that will take place on PROTEUS ™ in the future; provides scientists and academics with a must-have, state-of-the-art research laboratory and platform to enable disruptive scientific breakthroughs in areas such as medicine, genetics, sustainable energy and food production. Further information can be found at


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SOURCE Vionic Group

The above press release is courtesy of PRNewswire. The views, opinions, and statements contained in the press release are not endorsed by, nor do they necessarily reflect those of Gray Media Group, Inc.

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Men’s Health

Here’s The Cheat Meal Bodybuilder Chris Bumstead Ate Post-Mr Olympia Victory



When you’re training for a bodybuilding competition, don’t leave anything to chance – especially if that competition is Mr. Olympia. The famous competition is perhaps one of the most iconic on the sports calendar and for those who participate in it, there are few bodybuilding competitions that dwarf the prestige of this competition. In the past, bodybuilding icons like Frank Zane, Ronnie Coleman and Arnold Schwarzenegger participated, all of whom took home the coveted Sandow trophy as such victories catapulted their names into the limelight. Taking home a championship title at Mr. Olympia is no easy task, however. It takes months of dedication and hard work with a critical look at exercise, recovery, and nutrition.

Chris Bumstead got a rare glimpse into what it takes to get bodybuilder training for an event like Mr. Olympia. Bumstead only consumed 3,800 calories in five meals while exercising extensively, and meals focused solely on protein and carbohydrates. Oatmeal, blueberries, chicken breasts, stir-fries and white rice were on his daily menu, along with sweet potatoes and asparagus. Bumstead was strict about maintaining a clean diet, and it paid off: he was named winner of the Classic Physique category of the Mr. Olympia bodybuilding competition for the third year in a row.

But if you’ve been so disciplined for so long, surely there’s reason to celebrate when you’re done? As it turns out, Bumstead doesn’t shy away from any cheat day and instead of winning he has opted for an epic cheat meal. Bumstead’s day discusses his victory after victory in another YouTube video and starts with a (literal) breakfast of champions. He digs himself into a wrap with egg white, turkey, mushrooms, spinach and a fruit side dish, a chocolate chip pancake, a pumpkin pancake and coffee.

In order to satisfy his sweet tooth, he travels to different places, but comes up short when it comes to the range of pastries. For lunch, Bumstead makes do with a whole grain turkey sub and admits, “If you ask what’s my favorite food? Sandwich.”

Then he eats freshly baked banana bread and cookies from his girlfriend Courtney King, who is also an Olympic champion after winning the bikini category in 2016. He loads the base with vegan cheese, grilled chicken, hot peppers, green peppers, onions, garlic, and oregano.

While you’d like to see some desserts, it’s also fair to say that Bumstead did pretty well considering he endured a strict diet for months. Although he calls it a day after pizza, he promises to commit to a more “aggressive” cheat day menu at some point in the future once his body has had the opportunity to adapt to consuming larger quantities and types of food. It found that breaking out of the cycle of clean eating can be as difficult as breaking those unhealthy habits.

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