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When’s the Best Time of the Day to Work Out?

Most people believe there’s no better way to jumpstart their day with a workout in the morning. Some people also like to wind down at the gym after a long day. Is there an optimal time to work out, though? When are the best hours of the day for your fitness needs?

According to experts, the ideal time for working out is late afternoon to early evening, which, for most people, is from 4pm to 7pm. However, working out in the mornings has its own health advantages, giving you energy and motivation throughout the rest of your personal trainer near me

Overall, the decision lies in your lifestyle. Schedule exercise depending on your schedule and learn what habits you can form to make exercise seem less of a chore. This will allow you to stay committed to your routine. If you’re exercising in preparation for an event, such as a sports competition or a marathon, your workout time should coincide with that activity. If you have an early morning marathon, work out in the early morning. If you have a football match in the evening, train during the evening. This should help your body suitably prepare for the big day.


There are many advantages to working out at night, physically and mentally. Regular physical activity is a mindful and productive way to release your stresses of the day. There’s also less stress when it comes to time pressure and, if you’re a gym-goer, the crowds. When you’re working out in the evening, most of your day is done and you don’t need to keep checking the clock. Many gyms are open 24 hours, so by the time you arrive, the crowds have cleared out and you won’t be wasting your time waiting for your turn on the treadmill. If you’re an outdoor exerciser, running in the evening means worrying less about vehicles and other road-users.

Strength and flexibility have also been shown to be greatest during this time of the day. Experts have also noted that perceived exertion or how hard your body feels it is working is at its lowest in the closing hours of the day. This can be scientifically attributed to the body’s circadian rhythm or our 24-hour body clock, which causes body temperature to rise slightly throughout the day and peak in the late afternoon. Normally, exercise would get your adrenaline going, but some studies have shown that people who exercise in the evening can actually sleep better.


For some people, it’s easier to stick to an early morning workout schedule. You may be too tired at the end of the day to even consider putting on your trainers. Evenings are also usually more booked, like dinners, commuting, or late nights at the office.

Depending on your gym, you can avoid crowds in the early morning. Most people may not be early risers (or have just discovered the advantages of working out in the evening) and will head to the gym between 5pm to 8pm.

Morning exercise can indeed be a great start to your day. Your commitment to your fitness can motivate you to be as productive and health-conscious throughout the day, whether it’s choosing nutritious meals or being more driven at work.



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Running Tips for Beginners

You might think running as a fairly straightforward form of exercise. You can just go and run until you can’t anymore! It’s free, you can do it anywhere, and it burns a good number of calories, too. While running can be a great form of exercise, beginners should know a few things before heading out.

If you haven’t recently been physically active or have experienced an injury, you’ll want to get medical clearance from your doctor. If you’re ready to go, it’s time to get your gear ready. First and most important, you’ll need a good pair of running shoes. You’ll want to look at shoes that are not only light, sturdy and fit well, but ones that are appropriate for your foot type and even the way you run. Over time, your shoes will eventually become worn and running in them could lead to injury. Ideally, you should replace running shoes as soon as they lose their integrity.

Your clothes should be comfortable and, if you’re running outdoors, suit the weather. You might also want to get a running hat to protect yourself from harsh sun rays as well as a running watch to track your times and distances. If you’re running at night, always take precaution. Wear reflective clothing and a head lamp.

Choose where you’ll run and learn the pros and cons of each terrain. On pavement? The park? Bush tracks? The beach? A race track? On a treadmill? Each surface has a different effect on your body and overall workout. Flat pavement is ideal for fast running and there is a low risk of turning your ankle. However, the hard surface can have a negative impact on your joints. Natural terrain like soil or grass provide cushioning, but the uneven surface and presence of roots and rocks can increase the risk of acute injury. Sandy terrain can be a really tough workout, particularly on your calf and thigh muscles. Running on tartan or the springy surface of a race track may seem ideal, but it can put a lot of stress on your Achilles tendon. Lastly, running on a treadmill provides convenience and cushioning, but your form will differ since your surface (the belt) is moving under you while you attempt to remain steady.

Like any other exercise, make sure to warm up for at least five minutes. Aside from stretching, try mobility exercises such as lifting the knees, rotating the hips, and circumduction of the ankles. Part of your warm-up should also include gradually increasing your intensity of running until you reach your regular running personal trainer in my area

As a new runner, you don’t need to run the whole time. You’ll want to take it easy on yourself. You can do this by running, jogging and walking in intervals. Eventually, you can run more than walk and jog. Increase each interval by one minute during each workout. Additionally, when running, don’t waste your energy on taking huge strides. Take short, comfortable steps and remain relaxed. Focus on proper form. This will help with endurance and allow for a more effective workout. When you need to stop, slow down gradually rather than stopping suddenly. Be sure to cool down at the end of a run just as you warmed up at the start. Walking and static stretching is best.

When running, use your breath as your guide. Breathing shouldn’t be heavy and you should even be able to carry a conversation while running. Also, be sure you’re breathing through your nose. Also, ensure that you drink adequate water, especially in hot environments.




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The Benefits of Hiking as a Workout

You’re probably aware of how walking is such an easy and convenient way to work out. It’s free, it gets you outside, and all you need is a good pair of shoes and some time. But, why not take walking around the park to the next level and go hiking up a trail in the mountains? You can truly immerse yourself in nature, thereby detaching yourself from a busy work day and disconnecting yourself from all the emails, messages and calls. Hiking has also proven to be a more effective workout and can burn more calories than your usual afternoon stroll. Not yet sure if you should buy those hiking boots? Read on to learn how hiking is going to be your new favourite workout.

Burn more calories

According to experts, walking on uneven terrain versus moving on flat terrain with little effort can make for a more effective workout. When you’re moving over nature trails or deep-sand beaches, the heart rate and metabolic rate go up, resulting in more calories burned. A pace of 3 km per hour can help a 68 kg person burn approximately 240 calories per hour.

Strengthen your legs and your core

Hiking is a lot like working a stair climber or doing lunges, so you’ll be doing your glutes, quads, hamstrings and calves a favour. Your hips, glutes and quads work extra hard as you hike as they help you maintain stability. After regular hiking over a period of time, you’ll be pleased to see firmer glutes and a pair of strong and really toned legs. Additionally, your abs, obliques and lower back work to keep your upper body stable and upright, more so when you’re carrying a pack on your back.

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More seasoned athletes can benefit from hiking, too! Especially those who are gearing up for a marathon. Cyclists and runners can also strengthen their hamstrings and improve balance. Also, hiking at high altitudes, such as 1 km or higher, will allow you to get used to exercising in a low-oxygen environment. So, on the big day of your marathon, when you’re searching for endurance and running low on oxygen, you’ll be prepared.

Fight off diseases

Among the illnesses that hiking can lower the risk of are cardiovascular disease, diabetes, and even cancer. There’s no doubt hiking will keep your cardiovascular system in top shape. Your triglyceride levels will also be lowered, reducing the chance of heart disease, high blood pressure and stroke. A workout like hiking will also allow the glucose in your bloodstream to move, effectively lowering blood sugar levels. Some of the cancers hiking can lower the risk of having are breast and colon cancer, which have been proven to be associated with regular physical activity.

Boost your energy

Hiking is a form of aerobic activity, which means it brings extra oxygen into your system. That oxygen fuels your muscles, organs, and other body tissues, therefore strengthening them. Your endurance, alertness and overall energy levels will great benefit from this.

Elevate your mood

Exercising outdoors has proven over and over again to lift one’s mood. In Japan, some people practice “forest bathing,” which encourages you to simply be one with nature and receive all its great benefits. There are numerous studies showing how people have lowered stress and anxiety levels by exercising far from the bustling city.

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Bone-Strengthening Exercises

Living with less than ideal bone strength and density can have you feeling uneasy and anxious. What if I slip? What if I fall? What if I can’t get up? What if I break something? Being cautious is wise, but protecting and strengthening yourself to fight the problems of osteoporosis is even better.

Sure, regular physical exercise seems like it could double the changes for injury or a worsening condition, but certain exercises can actually make your bones stronger. Even training with weights can build stronger bones. This is because these types of exercises challenge your muscle strength against gravity and put pressure on the bones. Your body then produces added tissue to build stronger bones. Meanwhile, walking or swimming may be gentler or more low-impact on the bones, but these exercises won’t improve bone strength.

Exercises targeting osteoporosis should have the goals of increasing or maintaining muscle mass and strength and addressing risk factors for falls. Ideally, exercise should be regular, at least 3 times a week. You should also be able to progress over time and be able to increase the difficulty of your exercises. For these types of exercises, short, intensive bursts are recommended. Consult with your doctor and see how these exercises might help you out.

Shoulder Press

Take a dumbbell in each hand or a resistance band with one end in each hand. Start in a standing or seated position with your hands positioned at your shoulders. Extend your arms directly above and then lower to the starting position. Aim to do 8 to 15 repetitions.

Hamstring Curls

This exercise can strengthen the muscles in the backs of your upper legs. Wrap a resistance band with a low anchor point around something that is not going to move. Wrap the resistance band around your ankle (even better if available, tie the resistance band to a strap connected at your ankle) and stand facing the anchor point. Hold onto something sturdy and stable if necessary. Place all of your weight onto one foot and bend the other leg backwards lifting your heel towards your buttocks and then lower to the start position. You also have the option to extend your leg backwards whilst maintaining a straight leg. Do 8 to 15 reps and then repeat with your other leg.


Personal Training for Weight Loss ToowongStand with your feet hip to shoulder width apart. Bend your legs as your hips move backwards just like you’re sitting on a chair. Bend your legs as far as you can whilst maintaining the natural curve of your lower back. Then stand back up. To increase the intensity of the exercise, you can make a small jump as you straighten your legs.

Jumping Side-to-Side

Stand upright with your feet together. Ideally stand one side of a line on the floor such as a floorboard or tile join. Keeping your feet together, take a small jump sideways across the ‘line’ and back. Aim to do 20 to 30 jumps. Not only will this help with your bone strength but also give you a bit of a cardio workout.

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The Advantages of Working Out at Night

After a busy day at work or a long commute, most people reserve their evenings for downtime–sitting down with a good book, a couple of hours in front of the television or a good soak in the tub. But, there are some people who can be found hitting the gym or jogging around the park as the sun sets. We commonly associate workouts with early mornings, as you’ve probably heard many times that morning exercises are great for jump-starting your day and for soaking up some vitamin D. However, evening workouts can prove to be beneficial and have become more popular, particularly among people who may have irregular work schedules.


Releasing your frustrations on the treadmill can be a great way to decompress after a long day. Take your mind off the worries and stresses of the day and instead, focus on you. Throwing yourself into mindful and productive physical activity can bring you back down to earth instead of simmering in all your negative thoughts as you might usually do when you get home.

No time pressure

With the day’s work done, you don’t have to keep checking the clock while working out. This leads to more focus allowing you to maximise your workouts.

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If you choose to drop by your 24-hour gym at later hours, you may find you practically have the whole place to yourself. If you’re the type of person who can work out better alone (or are just shy around big crowds), the gym might be your new favourite late night spot. There’s no need to worry about elbow room when using weights. You can take your time in the locker room and at the drinking fountain. Best of all, you can do circuit training to your heart’s content with all that unused equipment lying around.

If you’re a runner, you can worry less about dodging vehicles and fellow runners. Although, always take extra precaution. Let a couple of people know you’re out running alone or coordinate a group run. As for clothing, wear light or day-glo colours that will show up in headlights or any reflective gear or even a headlamp. Be aware of your surroundings at all times. You may even want to leave your headphones at home so you can clearly hear any cars, animals or people coming up behind you.

Better sleep

Want a natural solution to better sleep? While working out in the mornings normally get your adrenaline going, some studies have proven people can have higher quality sleep for a longer duration of time after lifting weights in the evening.

Calmer mornings

With your morning routine free of workout, you can focus on other things. There’s no need to lug around your gym bag to work anymore. You don’t have to worry about beating other people to the gym for first dibs on amenities. You can finally take proper morning showers and prepare and sit down for a real breakfast.

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5 Effective Fitness Tips For New And Busy Mums

Are you a new mum struggling to find the time to keep fit?

Does this scenario sound familiar? When your baby was born, you knew that you had to change a few things to create the best atmosphere for raising a child.

But making the changes you wanted was a challenge!

If you’ve struggled to engage in any kind of workout program, you might have ended up gaining weight. Don’t stress!

There are a range of small steps you can take, starting today, to lead to great change.

If you’re ready to take care of yourself and lose some baby weight, here’s everything you need to know.

Here are a few tips that you can use to help you get fit, from busy mums to those with more time.

1. Engage In What You Love

personal trainer rosalieYou do not necessarily have to spend time at the gym to get fit.

All you need to do is engage in physical activity that you find interesting such as gardening. Besides gardening, you can also help with daily chores. The professionals at MT Medical explain “Such physical activity as cleaning, gardening and even playing outdoors with the kids can help you lose weight as long as you do this on a daily basis.”

Moreover, make sure that you do something that you enjoy so that you can engage in for long hours. This will help your body stay active for a long period and as you continue, you will start noticing a few changes.`

2. Get Accountability
After the birth of a child, it’s common to notice that you have no time for your friends.

That is because you are always busy and concerned with the baby. Because of this reason, you might end up losing communication with your friends and even miss out on a lot for years.

You can actually catch up with your friends and do exercises too. This will give you an opportunity to see your friends and also to burn a few calories.

Moreover, catching up with friends improves your mood and motivates you to keep on working out.

3. Do These 4 Major Exercises

The four major exercises that you should engage in are:

However, do not expect this exercise to be easy. Especially if you have never tried any of these exercises before. Proactiv Health experts have informed, “It is advisable that you start slow and proceed to increase the sets as you become better at each of these exercises. Moreover, make sure that you have a fixed timetable and stick to it if you want to achieve great results.”.

Furthermore, be careful not to overdo any of these exercises. Give your body enough time to get used to these four exercises before you can start off on intense training.

4. Avoid Taking Caffeine And Sugar
Working out is important, but it is advisable that you check your eating habits also.

Weight loss counsellor and hypnotherapist Ilona Nichterlien advises “Avoid eating unhealthy foods and drinks such as alcohol and caffeine. Moreover, avoid other unhealthy habits such as smoking and taking too much sugar. This is often what mum’s struggle with the most when trying to lose weight, seek help and support to keep you on track”.

When you do this, you will feel more energetic and your body will be more active.

Practice healthy eating habits and avoid foods that are oily and fatty. Get used to eating healthy meals that are nutritious so that you can improve your health every day. Also, remember to drink a lot of water during the day.

5. Be Creative

Exercising does not only help your body stay active, but it also improves your creativity. you can try to dance while holding your baby. If you find this to be difficult for you, then you can try out walking or squatting while carrying your baby. This is also an effective way of helping mums stay fit.

You can make your healthcare regime more interesting by including your baby. You will enjoy spending time with your child while exercising your body at the same time.

These are the five fitness tips that can help you get back into shape. Of course, it will always be worth it to take some time out and take care of yourself too!

Need more support getting back to your best and fittest self? Contact the team at Personal Best to discuss the best fitness program for you

Written by: Anna Oliver

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Practical Ways to Lose Baby Weight

How soon and how exactly can mothers resume their fitness routine? Getting back to “the old me” sounds so empowering and promising, but without a definite plan, how do you achieve that? For some mums, they can get back to workouts within 6 weeks, but for others, it may take longer.

It’s important to set realistic weight loss goals after giving birth. A recommended rule of thumb is to lose half a kilo per week. Age, your baby’s weight, activity level, natural metabolism, and genes will also factor into your weight loss journey.

Beginning with a new, balanced diet, it’s advisable to up your nutrition awareness when reading labels. Simply put, don’t eat anything you wouldn’t want your child to eat. This means less processed food. In general, consider eating right more than eating less. Allow yourself snacks or “mini-meals” in between busy hours. Reach for almonds, an apple, a banana or nuts. Don’t go for empty-calorie foods like soft drinks and chips. A general rule is to snack every time before nursing your baby. This ensures increased metabolism.

On the subject of nursing, if possible, breastfeeding can actually burn a lot of calories. Breastfeeding burns 600 to 800 calories day. Some women are even lucky enough to shed a considerable amount of weight from breastfeeding alone. It is important, however, when tapering off breastfeeding, to adjust your diet downward and exercise routine personal trainer toowong

There’s also the often-daunting task of getting up and moving. You don’t need to jump into the gym straight away. Start off by taking a walk and getting a few thousand steps in a day. If you can’t leave the house, walking up and down the stairs for 15 minutes can burn 150 calories. Some mothers enjoy baby-wearing by investing an ergonomic baby carrier for regular walks with their baby.

When you’re ready, you can start with some light workouts. Aside from walking, pelvic exercises on the floor and stretching are good workouts. Pick up an old or new hobby you enjoy, like yoga, cycling, or swimming.

Weight lifting is also recommended and women should do away with the notion that it will result in bulk. Unless you consume a lot of food like a bodybuilder or genetically predisposed to muscle bulk gains, you won’t bulk up from resistance training.

It’s important to get plenty of rest as well especially during the early weeks of bringing home a new baby. Naps are highly recommended so you won’t be compelled to snack on junk food. Better sleep cycles also help with metabolism. When your baby takes a nap, try to take one yourself.

Lastly, put together a support group. A team of new mothers all working towards weight loss and improved fitness can boost motivation and self-confidence. Pledge to go on walks together and encourage each other’s process.

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Safe Workouts for Pregnant Women

Expecting mothers may want to spend the next nine months putting their feet up, but experts say regular exercise can boost your mood, increase energy and improve heart health. Issues like lower back pain, fatigue, constipation, morning sickness and even labor time could be reduced. A quicker postpartum recovery is also one benefit as well as a much easier transition to more intense workouts after having your baby.

With your body undergoing so many changes, committing to a regular routine may seem difficult, but there are exercises pregnant women can take on during any stage of their pregnancy. However, it’s best to check with your doctor before beginning any routine, as simple as they may seem. Once you’ve got the go-ahead, schedule three to four days of 30-minute workouts a week.

Walking is the easiest workout you could fit into your day no matter the stage of pregnancy you’re in. There’s no need for any equipment or gym trips, just a good pair of shoes appropriate for the task. Experienced runners can still continue running as long as you stick to a suitable intensity. An increase in core temperature is the main concern during the first trimester of pregnancy so be sure to keep hydrated and don’t exercise in conditions that are too hot.

Swimming is highly recommended because while you’re in water, your body weight is supported and it is gentle on your joints. It’s important to avoid diving or jumping in since your growing baby won’t be able to quickly adjust to a pressure under water and a change in altitude. Likewise, your centre of gravity may be off so you must also take care not to walk on slippery pool sides.

exercise for pregnant women near meExpecting mothers may want to join dance and aerobic classes like Zumba. This is a great way to get the heart pumping and to meet fellow expecting mums! You may also be keen on yoga as long as you stick to more gentle poses. Yoga can also aid flexibility and mental clarity and focus. You can look for pre-natal yoga classes or ask your instructor to modify poses. Bikram (hot) yoga should be avoided since this could overheat the body. Other low-impact workouts pregnant women can take include Pilates and Tai Chi.

It’s generally recommended to not take on any exercise that you weren’t doing prior to becoming pregnant. Always remember to keep hydrated and avoid exercises that keep you on your back for too long as well as anything that requires intense bending, flexing, extending, jumping, bouncing and sudden or jerking motions.

If you have any of the following symptoms, you might be putting too much stress on your body and should contact your doctor: vaginal bleeding or leakage of fluids, difficult or uncomfortable breathing, heart palpitations or chest pain, headaches, nausea, vomiting, dizziness, fainting, sudden changes in temperature (clammy hands or overheating), swelling or pain in your ankles and calves, decreased fetal movement, blurred vision, and abdominal pain. If in doubt at all, consult your Doctor!

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The Secret Exercise All Women and Men Need to Learn

When your trainer mentions one’s pelvic floor, some people may feel awkward about it, particularly men. But, here’s a revelation: the pelvic floor plays a major role in health, hygiene, spinal stabilisation and sexuality–for women and men. This is all too often neglected in exercise programs, especially for those people who suffer from weakness in the area.

cheap personal trainer bardonThe pelvic floor plays a significant role in spinal stabilisation, which can result in more effective workouts, particularly strength. With a better understand of what can strengthen and weaken our pelvic floors, we’ll be able to operate more effectively in our daily lives.

The pelvic floor or PF is a group of muscles that form a sling-like support for the bowel, bladder, and in females, the uterus. Other muscles in this area include the external anal sphincter muscle and the superficial perineals. The role of the pelvic floor is to support the pelvic organs, assist with increases in intra-abdominal pressure and spinal stabilisation, assist bladder and bowel control, contribute to sexual arousal and performance. Essentially, the pelvic floor muscles are between your pubic and tail bones, and control your bladder.

A stressed or weak pelvic floor often occurs in post-natal women, but anyone can experience this loss of control. During workouts, the stresses or weakness of one’s pelvic floor can be reflected. If a woman has issues with bladder or bowel control, running and lifting could exacerbate those problems even further. Trainer and client alike should pay careful attention to pelvic floor health. Otherwise, neglect can lead to more serious conditions, like a bladder prolapse.

The pelvic floor is actually an endurance muscle. Contractions are used to train the pelvic floor and can be done a number of ways, from sitting to standing to lying down as well as during movement. A great way to ease into pelvic floor exercises is through weight training or simple core exercises, which are great for spinal health.

According to professional physical therapists and fitness experts, the correct way to initiate the pelvic floor is to slowly lift the muscles, ideally starting at the tail bone and moving through the pubic bone. Many may find it even easier to lift the group of muscles as one. Simply put, lift the muscle as though you are trying to control your bladder.

It’s important to breathe normally throughout the process, while maintaining a relaxed posture. The thighs and buttocks must also not be squeezed. The latter is easier to prevent by leaning forward while sitting or kneeling.

When lifting the pelvic floor, both front and back, aim to hold it over three counts. Hold the contraction at the top for 10 counts, while breathing normally. Repeat this twice, gradually increasing the hold time.

Another method is to lift the lower pelvic floor quickly, making them short and strong. Ten strong contractions is a good start.

You can combine the two techniques by first lifting slowly and then adding 10 pulses at the top before relaxing.

Ideally, one should exercise one’s pelvic floor daily.

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Bad Fitness Habits

In case you’re confused why you don’t seem to get the results you’re aiming for no matter how you religiously sweat it out every day, getting fit might not be just about exercise alone. Apart from your workout plan, your lifestyle and habits outside of the gym may have a bigger effect on your fitness goals than you think. Know what these habits are so you wouldn’t keep wasting time cranking it out in the gym, yielding little or no effect at all.

Excessive Cardio

HIIT training toowongYep! There’s such a thing as too much cardio in isolation. The best way to burn fat is indeed through cardio exercises BUT if you go overboard with cardio workouts, it can diminish your overall muscle mass, leading to a decrease in your metabolism which in turn will lead to a fat-loss plateau. Instead of focusing on cardio alone, alternate it with strength training and fine tune your diet, making sure you won’t fall short of the nutrients essential to your body.

Not Enough Sleep

Have you ever noticed that you seem lethargic and tire easily during your workout routines when you haven’t had a good sleep the night before? Sleep aids in muscle repair and recovery. Without it, you won’t be at your best for an intense exercise workout. In addition to that, sleep alleviates stress and reduces cortisol levels that are responsible for stabilising testosterone and HGH production to process fat. That being said, make sure you get at least 6 to 8 hours of sleep every day.

Bad Form

Many people do not understand the importance of good form when exercising. It may be because they’re beginners or they just lack proper guidance. They do not realise that exercising in the wrong way can put your muscles and joints at high risk of injury. Not to mention, it diminishes the effect of the workout. If you’re not sure about your form, ask assistance from a certified trainer. Work on correcting your bad form as soon as you can because old habits are harder to break.

Inadequate Protein in Your Diet

Protein plays a significant part in the recovery and restoration of your muscles after a vigorous workout. A diet rich in protein aids in the metabolism of fat in your body. This is due to the fact that protein takes a lot longer to break down, thus your body burns more calories while digesting.

Starving and Bad Food Choices

Starving yourself to shed fat is, by far, the biggest misconception regarding weight loss of all time.  Ensure that you get the nutrients that your body needs. You will generally need a post workout meal to help in the repair process of the muscles worked. Make sure you consume the best fuel you’re your body and stay away from processed and refined foods and maintain a healthy combination of proteins, carbohydrates and healthy fats.

Exercising on an Empty Stomach

How can a car keep running when it’s out of gas? The same analogy can be applied to humans. Many fitness experts advise fuelling your body before working out. Doing cardio on an empty stomach in the morning (a.k.a. Fasted Cardio) have both positive and negative effects to your body but still it’s sustainable.

You see, when you run low on blood sugar, glycogen will be extracted from your muscle tissues. The result? You start losing muscles instead of gaining them. Either that or you get dizzy and pass out, whichever comes first. You don’t have to eat much. You can have a banana, some berries or some yogurt 45 minutes before you start exercising.