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We all know the recipe for healthy and lasting weight loss:

A balanced diet + exercise.

We also know that if we want to lose weight we have to:

  • watch what we eat
  • have a high quality workout program
  • work out daily

But what we might not know is that getting fit includes many other factors too:

And we’re about to get all the meaty details about a really important one, that actually no one talks about.

And that factor is – Knowing The Right Meal And Workout Time.

I bet you’ve never thought of this one as a way to get the most out of your workout plan.

In order to achieve maximum effect, maximize the fat burn and maintain ideal weight, we have to include the factor “timing of meals and exercise.”

Knowing the right meal and workout time is one of the most important things when it comes to getting fit and healthy.

Timing is one really important factor, that actually almost no one pays attention to.

But the thing is, timing can help us succeed in our goals a lot, by getting the most out of your:

  • meals,
  • workouts
  • energy

It is really important to know when is the right time to do certain activities, and when is the right time to have certain meals.

When you schedule your meals right, and when you exercise in the right workout time, you’re more likely to get the most out of your fitness plan.

Because of that, I’m going to give you the ultimate timing guide – When To Eat and When To Workout!

Step by step, you’re gonna get every single detail you need to know about the right timing.

Starting from your:

  • breakfast
  • morning workout
  • snacks
  • main meal
  • strength training
  • after workout meal
  • rest

I’ll give you all the details you need in order to get the most out of your workouts and make better meal and workout schedule.

Let’s get started!

The Ultimate Meal And WorkOut Time Guide

1. Breakfast


It is one really important meal and you shouldn’t skip it for no reason.

Eating your breakfast is important not only to your health, but to the whole weight loss process too.

Having a healthy breakfast and starting your day right, has many benefits.

It should be within 1 hour after waking up, no more!

Surely you’ve heard it before: Breakfast is the most important meal of the day!

Well the truth is – IT REALLY IS!

Breakfast stimulates your metabolism and gives you the necessary energy to start the day with full force.

It has been proven that people who eat breakfast consume fewer calories later in the day.

And that is a fact!

Many studies have shown the benefits of having healthy and balanced breakfast, and here’re some of them:

  • By eating your breakfast regularly, you lower the chances of getting over-weighted;
  • Regular breakfast eaters are more likely to keep the exercising habit;
  • You have more strength and endurance to engage in physical activity;
  • When you skip breakfast, your body stops producing the enzymes needed to metabolize fat to lose weight;
  • Having healthy breakfast helps you improve your concentration and performance;
  • You lower your cholesterol levels.

And these are just few of the countless benefits that you’re going to get by having healthy nutrition breakfast!

There are so many healthy breakfast meals, so that you could start your day fresh and happy, and let your body adapt to the following daily activities.


Here’s a short list of the best foods to eat for breakfast, together with few examples:

  • Greek Yogurt: Yogurt with minced flax seeds, soybeans, and sunflower seeds;
  • Nuts: Almonds, cashews or walnuts with yogurt;
  • Seeds: (remember to mince your seeds- our organism likes them better that way);
  • Eggs: Omelette with spinach and sesame seeds;
  • Berries: Smoothie with almond milk, berries and chia seeds;
  • Whole grain oatmeal: Whole grain oatmeal with cottage cheese;
  • Whey: Protein pancakes with peanut butter.

You can experiment as much as you want!

My perfect breakfast combo is actually this simple formula:

Proteins + Fibers + Healthy Fats

Choose whatever you like the most, just DON’T even think about skipping breakfast again!

And always keep in mind that a cup of coffee does not count as a breakfast.

Fruit, smoothie, oatmeal, omelette… any of these easy breakfast recipes is better than no breakfast at all.


2. Cardio In the Morning

Many people have doubts about this question:

Is exercising in the morning a good idea?

Well the answer is this simple:

Of course it is – you just have to choose the right exercise.

Because the fact is: not every type of exercise is recommended in the morning!

You just have to make a workout timing right for this part of the day.

For example, morning cardio – going for a run an hour after your breakfast or sometimes even before it it’s always a good idea:

  • eat your breakfast
  • go for a 30 minutes run
  • shower with a cold shower

However, this is only a recommendation that will help you stay consistent.

If you feel better when you do cardio in the evening, then that’s okay too.

So morning cardio will be a great start of the day, but when it comes to strength training you might want to think twice.

Strength training in the morning is not the best plan.

You need a full meal, at least 2 hours before your strength training workout (you’ll learn why in the next step).

This is because your muscles are cold in the morning and your body is depleted of energy.

Your body is in a lack of water, lack of food and low blood sugar.

Also, working out on empty stomach is a bad idea, because you might find yourself burning muscle mass instead of fat.

You get the risk of having a muscle burn-out too.

So visiting the weight lifting room early in the morning might not be the best idea, but if that’s the only time of the day when you actually can make time for working out, here’s what you can do:

  • Eat your breakfast and wait a few hours for digestion to take it’s place;
  • Have a high energy snack before your workout
  • Have a protein shake on the way to the gym
  • Drink a lot of water

Then morning strength training would be okay in this sense, but never immediately in the morning!

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3. Eat Every 2-3 Hours

It’s important to avoid big breaks between your meals!

This is because that way you:

  • control your appetite
  • prevent variation in your blood sugar
  • avoid overeating
  • avoid sugar craving

You’ll also have better mood and more energy.

Of course, you don’t have to eat meals every 3 hours:

The optimum in the meal and workout time guide is to have three main meals and 2-3 snacks between them.

So don’t forget this rule, because it’s a great way to control your hunger.

Also, it’s a great way to stop craving bad foods and quit sugar.

Continue reading on the next page…