Did I mess up my workout if… 🧐

​I got a bunch really great questions recently and noticed a theme.
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​Many of them have this undercurrent of “Am I doing this wrong? » 🧐

got it! There is so much conflicting information out there on the internet and it gets a lot more clicks to talk about how « You’re Ruining Your Profits If… »

That’s why we’re here. To help you separate the good advice from the exaggerated hyperbole so you’re not constantly second-guessing yourself. Fitness should be something you feel good about.

Let’s get into it. 💪

« Is strength training on an empty stomach pointless? »

Haley asks:

I’ve read all this about best practices and they all say to eat at least a snack or a light carb-rich meal 30 minutes to an hour before strength training. But my schedule is such that I have to work out first thing in the morning before I can have breakfast. I take medicine that I have to wait at least 30 minutes (preferably an hour) before I can eat anything, and that’s the time I have for my workout.

Is strength training on an empty stomach pointless? I know strength training on an empty stomach is better than not training at all, but how much am I hurting my results by not eating first?

Great question Haley – and the short answer is no. You’re not ruining anything.

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

The idea that you they have eating before a workout is pretty far fetched. Your body has glycogen stores from yesterday’s meal that it can absolutely use to fuel a strength workout in the morning. For most people, fasting workouts work well!
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Now, if you’re feeling terrible—low energy, dizzy, super hungry—then yeah, let’s fix the problem (maybe some liquid carbs and protein before you go, or see if we can shake up the schedule a bit.)

For home: for most people, the timing of eating around your workouts is a secondary factor. Focus on getting consistent nutrition throughout the day, exercise 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 a few different people. The point is, if you don’t have time to do a workout all at once, does it still count if you cut it off?

The short answer is: YES!

There is solid research showing that building up 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 match. (i.e. doing the same amount of challenging things in total.)

The one thing I see tripping people up: intensity. It’s hard to go out in the cold and push hard, safely. Give yourself a minute or two to warm up before you do your work so you can challenge yourself and feel good.
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​For home: Splitting up your workout throughout the day is an absolutely viable strategy. Heck, we have a lot of clients who squeeze in a set of push-ups, squats, or lunges whenever they can and it makes a HUGE difference. Make sure you’re still warmed up and challenge yourself. Dial these parts and you will get great results.

Hopefully these answers show you that there are many ways to incorporate strength training into your life – and they’re all great!
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You’re not doing it wrong. It doesn’t have to look like a traditional 60-minute fitness session to work. It just has to work for you. 🙌
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you got that

– Matt

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