I gots to change my evil ways, baby.

June 5, 2006 8:59 PM

Longtime reader, first time poster. Help resolve an exercise set of questions. I can only workout at night, will my heightened metabolism from the workout be completely negated by sleep? Is there a workout routine that is designed for a woman like me with an oddball schedule, needing to lose alot of my pear shape and staring at type 2 diabetes?

I am only able to get to the gym late 9-10PM at night and want to get to bed for a reasonable amount of sleep before getting up at 6AM. There is no chance of changing the gym schedule. I am already aware, thanks to the green board, of the following sites exrx , Hacker's Diet and hyperfit . More background: I have a tendency to gain weight in the middle and that was even during my 19 miles of biking a day to school and later Nordicktrack, 15 miles of biking and 30 minutes of yoga. Now my lifestyle is completely sedentary. So help me with the first steps to regaining my health.

posted by jadepearl to Health & Fitness (11 answers total)

It really doesn't matter what time you work out, as long as it's about the same time every day.

You do burn calories at night. The only problem with going to sleep right after the gym is that some people have trouble sleeping.

Make sure you eat something after working out, even if you're just going to bed. It will help your body repair itself over night, and you need that to improve.
posted by Airhen at 9:15 PM on June 5, 2006

Working out — no matter when — is better than not working out. And be sure to hit the weights! The idea is to build muscle so as to increase your basal metabolism.
posted by brool at 10:07 PM on June 5, 2006

Try the XBX program. Start at the lowest level of the first chart, then work your way through. It's just 12 minutes a day, no equipment required.
posted by obiwanwasabi at 10:12 PM on June 5, 2006

there is nothing wrong with working out at night. i find that the best sleep i have is when i work out late. The time you hit the gym/exercise has minimal impact compared to the benifits of actually going. As for exercises def. add weights as brool suggests, to your program instead of just doing cardio. even if its just light weights. The added stress on your muscles will force them to burn calories at an even faster rate. Although none of this will work if you dont take you diet seriously.
posted by dieguido at 10:16 PM on June 5, 2006

I think you are going to have trouble getting to sleep, but if it is your only chance I would still try it. Six pm would be better. How about six am? five am?
posted by caddis at 10:16 PM on June 5, 2006

Response by poster: I am so NOT a morning person -- I have been described by people who love me, as a total bear in the morning. Also, is not the advice going around NOT to eat after 8PM? So if I exercise, I should eat? How much before you get that too much calories before bed thing?
posted by jadepearl at 10:23 PM on June 5, 2006

I eat a full dinner around 7, work out around 10, and can easily be out by 11:30 if I need to. I dont find it keeps me up at all. After running I"ll have ~ 45 minutes where I cant sleep. After lifting, its about 20. Im an 18 year old male though... ymmv.

(Apologies for the lack of an apostrophe key, firefox has decided that apostrophe means search today, and Im indulging it)
posted by devilsbrigade at 12:14 AM on June 6, 2006

1. Sleeping is when you get stronger and the basis for a healthy metabolism. Sleep as close to 9 as you can.
2. Push-ups, sit-ups, pull-ups, dips, and squats/deep knee bends are the core exercises. You should be able to do these at home. I suggest two 15 minute blocks per day that don't interfere with sleep.
3. Eat small meals. Focus on high protein low everything else. You should be able to eat protein and then go to sleep immediately.
posted by ewkpates at 4:00 AM on June 6, 2006

Work out when you can. Were it me, I would eat a meal at 6-7 and then work out later and then eat a snack before bed.
posted by OmieWise at 5:50 AM on June 6, 2006

Also, is not the advice going around NOT to eat after 8PM?

That advice is kind of an old gym-rat's tale. To lose weight, you must burn more calories than you take in. It doesn't much matter what time of day you take them in.
posted by Miko at 6:21 AM on June 6, 2006

Just do it. It's better than nothing. You don't have to be conscious for your body to burn calories. You might have some trouble sleeping, but only if you really go after it. My guess is that you'll start out slowly, so I doubt you've much to worry about. Definitely add in some free-weight exercises. Cardio tends to lower your metabolism, long-term. Weight-lifting may not burn lots of calories as you're doing it, but it raises your metabolism long-term.

5-6 small meals spread out over the day also revs your metabolic engine. For some people that's too much of a lifestyle change, but it's great if you can pull it off. Don't worry about the "eat only protein" nonsense. Just eat healthy foods and go easy on the pasta, white bread/rice, and potatoes.
posted by Mr. Gunn at 5:50 PM on June 7, 2006