Cracking the Code: When is the Best Time to Exercise?

Cracking the Code: When is the Best Time to Exercise?

Cracking the Code: When is the Best Time to Exercise?

In the quest for optimal fitness and health, one question that frequently arises is: When is the best time of day to exercise? This debate has sparked countless discussions among fitness enthusiasts, experts, and researchers alike. While there’s no one-size-fits-all answer, understanding the role of our circadian rhythm can shed light on this topic.

Our circadian rhythm, often referred to as our body’s internal clock, regulates various physiological processes, including sleep-wake cycles, hormone production, and body temperature. It follows a roughly 24-hour cycle and is influenced by external cues such as light and darkness. This intricate system not only dictates when we feel alert or sleepy but also impacts our physical performance and exercise capacity.

Let’s explore the best times of day to exercise based on different segments of the day:

Early Morning Exercisers:

For those who rise with the sun, early morning workouts offer a multitude of benefits. Research suggests that our body temperature tends to be at its lowest in the early hours, making physical activity feel less strenuous. Morning exercise can jumpstart your metabolism, enhance mental clarity, and set a positive tone for the day ahead. If you’re like many early birds, prioritising exercise in the morning can ensure consistency and kickstart your day on the right note.

Mid-Morning Movers:

If the early morning feels too ambitious, mid-morning may be the sweet spot for your workout routine. By this time, your body temperature has risen slightly, providing a natural boost in energy and alertness. Mid-morning exercise can be a great way to break up your day, combat midday fatigue, and recharge your batteries for the tasks ahead. Plus, getting your workout in before lunch ensures that it doesn’t get sidelined by the demands of work or other obligations later in the day.

Late Afternoon/Early Evening Enthusiasts:

As the day progresses, so does our physical performance. Late afternoon to early evening is when our body temperature peaks, resulting in optimal strength, endurance, and flexibility. For those who prefer to exercise after work or school, this time frame offers the ideal opportunity to release stress, unwind, and rejuvenate both body and mind. Just be cautious not to schedule vigorous exercise too close to bedtime, as it can interfere with sleep quality.

Later in the Evening Advocates:

While exercising late in the evening may not be everyone’s cup of tea, some individuals find solace and satisfaction in nighttime workouts. For night owls, this time can provide a much-needed outlet for physical activity and stress relief after a long day. However, it’s important to avoid intense or vigorous exercise (like HIIT) too close to bedtime, as it can elevate heart rate, body temperature, and adrenaline levels, potentially disrupting sleep patterns. Instead, opt for gentle, relaxing activities such as stretching, resistance training/toning or light cardio to wind down before turning in for the night.
(Scroll down to discover the optimal time to exercise for weight loss.)

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Best Time to Exercise When Weight Loss is the Aim

When weight loss is your primary objective, the timing of your workouts can play a crucial role in achieving your goals. While any time of day can contribute to calorie burning and fat loss, some research suggests that exercising in the morning on an empty stomach may enhance fat oxidation, potentially leading to greater weight loss over time.

This phenomenon, known as fasted cardio, takes advantage of lower glycogen levels in the body after an overnight fast, prompting the body to rely more on fat stores for energy during exercise. However, it’s essential to note that the most effective strategy for weight loss is consistency and adherence to a balanced diet and exercise regimen that suits your individual preferences and lifestyle.

So, whether you prefer morning, midday, or evening workouts, the key is to find a routine that you can stick to consistently and enjoyably while supporting your weight loss journey.

Final Verdict

In conclusion, the best time to exercise is ultimately a matter of personal preference, schedule constraints, and lifestyle factors.

Whether you’re an early riser, a mid-morning mover, a late afternoon enthusiast, or a nighttime advocate, the key is to find a time that aligns with your body’s natural rhythms and allows for consistency in your workout routine. By harnessing the power of your circadian rhythm, you can maximise the benefits of exercise and pave the way for improved health, fitness, and overall well-being.

So, lace up those sneakers, find your perfect workout window, and let your body thrive with regular physical activity, whenever that may be.

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Oefening gaan oor baie meer as om net “daai lyf” te kry. Jy kies om lank, gelukkig en gesond te leef. Maar hoe begin jy?


Die heel moeilikste is om net eers te begin! Om jouself sover te kry om jou oefenskoene aan te trek en die eerste tree te gee lê dalk soos ‘n berg voor jou.

Die groot fout wat baie mense maak is om te dink hulle móét vir ten minste 30 minute oefen, anders help dit nie. Om te begin, stel ek voor jy doen vir eers net een oefening per dag vir die eerste week. Die week daarna twee oefeninge en vermeerder dit dan weekliks. Jy hoef nie eers spesiale klere aan te trek om net een oefening te doen nie. Doen die oefening net soos jy is, solank jy dit net doen. Jy sal voel jy begin beheer neem oor jou lewe en dat jy iets vermag.

Hier is ‘n voorbeeld:

Week 1

  • Dag 1: doen 3 stelle van 10 squats. Al doen jy dit nie alles op een slag nie. Jy kan die 3 stelle versprei deur die dag. Dink net daaraan, een stel van 10 squats sal jou ongeveer 20 sekondes neem. Drie stelle sal ‘n minuut wees.
  • Dag 2: doen 3 stelle van 20 sekondes plank.
  • Dag 3: doen 3 stelle van 15 arm-oefeninge.
  • Dag 4: Doen 3 stelle binnebeen-oefeninge.
  • Dag 5: Gaan stap vir 20 tot 30 minute.
  • Dag 6: Doen 3 stelle heup-oefeninge.
  • Dag 7: Rus en laai die LK FITNESS toep af om beplanning te doen vir die volgende week.

Week 2

Doen elke dag net twee oefeninge van die Beginners vlak op die LK FITNESS toep.

Daarna: vermeerder weekliks totdat jy die hele Beginners vlak op die toep kan doen.


Noudat jy in die gewoonte gekom het moet jy jou oefenroetine beplan. Net soos jy die res van jou lewe skeduleer, moet jy ook jou oefenroetine skeduleer. Dit help byvoorbeeld om ’n vriendin te hê wat saam met jou oefen. Dis nie lekker om iemand anders in die steek te laat nie; daarom sal dit jou dwing om op te daag vir julle oefen-afspraak. Kies iemand wat op dieselfde fiksheid- en gesondheidsvlak is om saam met jou te oefen.

Ander mense verkies om op hulle eie te oefen. As jy dit so wil doen, maak nog steeds ’n tyd daarvoor in jou dagboek. Besluit op watter dae en tye jy wil oefen, en hou dan daarby. Dis beslis ook beter om elke dag min of meer op dieselfde tyd te oefen, want dan sal dit gouer deel word van jou daaglikse roetine. En as dit eers deel is van jou roetine, word dit al hoe makliker.


Soms gaan jy nie by ’n geskeduleerde oefening uitkom nie. Indien dit gebeur, moet jy elders daarvoor vergoed. As jy byvoorbeeld nie by jou oefensessie uitkom nie, moenie pizza vir aandete eet nie. Sorg altyd dat jy die negatiewe uitkanselleer met iets positiefs.

Die slag as jy te veel eet, moet jy harder oefen. Wanneer jy ’n oefensessie misloop, moet jy baie versigtig wees met wat jy eet. Moet egter nooit probeer oorkompenseer nie. Handhaaf ’n balans, want balans is mos die geheim van die lewe.


Navorsing bewys dat baie mense ná ’n maand sommer handdoek ingooi en dan in ’n bose kringloop beland. Jy glo jy gaan dit nooit regkry nie. Wanneer jy dit dan die volgende keer probeer, gaan jy nog makliker tou opgooi.

Die geheim is om geduldig te wees en vas te byt. Dit neem ’n ruk om in die oefen patroon te kom en dit ’n roetine te maak. Al wil jy dus tou opgooi, byt vas, want die beloning gaan uiteindelik groot wees.


Het jy geweet as jy die LK Fitness App jaar-subskripsie deur ons webtuiste koop is dit goedkoper?

Red velvet mug cakes

Red velvet mug cakes

Red Velvet Mug Cakes

The lovely red colour comes from the beetroot in the recipe. Beetroot is abundant with immune-boosting antioxidants and vitamin C, and as a result, has tons of health benefits.

This dark-coloured red vegetable is no longer just used in salads or served pickled, which is what inspired us to share with you the new way to enjoy beetroot. Try this tasty recipe as part of your LK Fitness app meal plan: For Keto/Banting follower.

These delightfully low carb and gluten-free mug cakes get their gorgeous red colour from beets.

Serving size

Serves 4


1½ steamed beets

2 tablespoons water

1 cup almond flour

⅓ cup Swerve Sweetener (by USN) or other Xylitol or erythritol baking sweetener

2 tablespoons coconut flour

1 tablespoon cocoa powder

2 teaspoons baking powder

pinch of salt

2 eggs

1 tablespoon lemon juice

½ teaspoon vanilla extract

Cream Cheese Frosting

90ml cream cheese softened

3 tablespoons whipping cream at room temperature

¼ cup powdered Swerve Sweetener (by USN) or other Xylitol or erythritol baking sweetener

½ teaspoon vanilla extract

  1. For the cakes, puree beets and water together in a food processor or blender until smooth.
  2. In a medium bowl, whisk together almond flour, sweetener, coconut flour, cocoa powder, baking powder and salt.
  3. Stir in beet puree, eggs, lemon juice and vanilla extract.
  4. Divide between 4 mugs and cook on high in the microwave for 1 to 1½ minutes, depending on how gooey you want it.
  5. For the frosting, combine cream cheese, whipping cream, sweetener and vanilla and beat until smooth. Pipe or spoon onto warm mug cakes.


The deep red of beets is a great way to add natural colours to your baked goods.

Bake this as a once in a blue moon kind of treat, rather than too frequently, aligned with your own health and wellness goals.

Source: All day I dream about food blog

Does The Blood Type Diet Work?

Does The Blood Type Diet Work?

Does The Blood Type Diet Work?

Please note: If you can’t see the images in the page, please click here, to read the article in your browser: Does The Blood Type Diet Work?

– by Anel Kirsten (Dietician for LK Fitness App)

The Blood Type Diet has been popular for almost two decades now. Proponents of this diet suggest that your blood type determines which foods are best for your health. Many people used to swear by this diet, but what are the details of the blood type diet, and is it based on any solid evidence? While Paul D’Adamo, a naturopathic physician, claimed the diet recommendations are based on rigorous clinical evidence, independent reviews conclude that evidence is effectively non-existent.

Still curious about what the diet entails? Let’s have a look and here is what you need to know.

What is The Blood Type Diet?

The blood type diet, also known as the blood group diet, was developed by D’Adamo, and first published in his 1996 book, “Eat Right For Your Type.” His book, was incredibly successful. It was a New York Times bestseller, sold millions of copies. In this book, he claims that the optimal diet for any one individual depends on the person’s ABO blood type. He claims that each blood type represents genetic traits of our ancestors, including which diet they evolved to thrive on.

This is how each blood type is supposed to eat:

  • Type A: Called the agrarian, or cultivator. People who are type A should eat a diet rich in plants, and completely free of “toxic” red meat. This closely resembles a vegetarian diet.
  • Type B: Called the nomad. These people can eat plants and most meats (except chicken and pork), and can also eat some dairy. However, they should avoid wheat, corn, lentils, tomatoes and a few other foods.
  • Type AB: Called the enigma. Described as a mix between types A and B. Foods to eat include seafood, tofu, dairy, beans and grains. They should avoid kidney beans, corn, beef and chicken.
  • Type O: Called the hunter. This is a high-protein diet based largely on meat, fish, poultry, certain fruits and vegetables, but limited in grains, legumes and dairy. It closely resembles the paleo diet.
To read about how to transform your body in 3 months, click here.

Is There Any Scientific Evidence Behind The Blood Type Diet?

Research on ABO blood types has advanced rapidly in the past few years. There is now strong evidence that people with certain blood types can have a higher or lower risk of some diseases. However, there are no studies showing this to have anything to do with diet. Not a single well designed study has been conducted to either confirm or refute the benefits of the blood type diet.

LK Fitness App meal plans are created by Anel.
To download the LK Fitness App and get your meal plans, click here.

Should You Choose a Diet Based On Your Blood Type?

Dieticians and nutrition researchers agree there’s virtually no evidence to support the notion that your blood type should determine what you eat. There is little research supporting the idea that eating for a specific blood type affects health. According to experts there is no consistency or logical reasoning behind this diet because it makes broad generalisations about billions of people and how they should eat. Nutritional guidelines in the blood type diet can be restrictive and are not necessarily cost-effective, since it may require specialty and organic products. Furthermore, the blood type diet does not take into account individual health issues and simply offers suggestions based on blood type. The diet can lead to nutrient deficiencies and even encourage harmful eating behaviours.

I am of the opinion that any of these dietary patterns would be an improvement for most people, no matter what their blood type is. All 4 diets (or “ways of eating”) are mostly based on real, healthy foods, and a huge step up from the standard Western diet of processed junk food. So, even if you go on one of these diets and your health improves, it doesn’t necessarily mean that it had anything to do with your blood type. Maybe the reason for the health benefits is simply that you’re eating healthier food than before.

I do not doubt that many people have experienced positive results by following the diet. However, this does NOT mean that this was in any way related to their blood type. Different diets work for different people. 

Regardless of your blood type, people should aim to eat more high-fiber, nutrient-rich, plant-based foods. Instead of following the blood type diet, it is better to consume a wide variety of nutrient-dense foods and make healthy choices that are sustainable and realistic. 

To read more about diet tips, click here.

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Dietician Anél Kirsten:




Welcome to the 8 Week Transformation Challenge! If you’ve taken the empowering step to join, you’re on an incredible journey. Spanning from January 15, 2024, to March 10, 2024, this challenge promises an exciting journey towards your fitness goals.

Entries for this challenge are now closed. Those of you who haven’t entered the competition challenge, fret not! You can continue following the plans on the app just like before.

Together with my dedicated team, we are committed to assisting you in achieving your objectives. A heartfelt thank you to everyone who joined the 8 Week Transformation Challenge. Wishing each of you the best of luck on your transformative journey!

– Linda Kriel

How the challenge works?

Starting 15 January, every day on the Home Screen of the LK Fitness app, under “Articles” we’re adding an extra layer to your fitness journey – an extra exercise or 2 (sometimes more 😁), or a notification about an extra “activity” you should incorporate into your day. Consider these as secret weapons to amplify the effects of your app-guided workouts and meal plans.

Exercise programs

Everything you need is on the app. Simply follow the exercise programs daily.

Beginners: If you find the full program too demanding, especially if you’re just starting and feel very unfit, feel free to select a few exercises from the daily program instead. The key is to engage in some exercises consistently. Gradually increase the number of exercises each day until you’re comfortable completing the entire beginner’s program. If you’re up for it, consider incorporating additional exercises highlighted on the Home Screen.

All levels: In case of a busy week where you need to skip a day, don’t worry. Open the app, and choose 2 or 3 toning exercises. Incorporate them into your routine before your day kicks off—even if you do it in your pajamas!

A little progress each day adds up to BIG results!

Eating plans

Both exercise and eating healthy are important for weight loss or maintaining weight. Our diets are developed by our dietician, Anel Kirsten. As you can see on the app, there are 3 meal plans to choose from. Read their separate guidelines, and decide which one will suit you best.

Also read: Which Meal Plan To Choose

Don’t mix and match the plans in one day! You can’t do for instance the Low GI breakfast and lunch and then do the Banting/Keto for dinner. You can however do carb cycling, where you follow the Banting/Keto plan for a week, and then the following week you follow the Mediterranean or Low GI plan. If you want to do it, please read our Carb Cycling article carefully: What is carb cycling, and how does it work?

The importance of being part of a fitness community

Lastly, I want to encourage you to be part of the LK Fitness App private Facebook group, and try and post, comment and encourage others as often as possible. We also have a separate chat in that group “8 Wk Challenge chat” where you can chat with each other daily. Being part of a community helps people stay motivated, adds an element of purpose and intensity and, often yields better results. If you haven’t joined the private Facebook group yet, click here to go to the page: Private Facebook group You need to answer a question, and give your email address with which you subscribed to the app in order to be accepted.

End of the competition

By now you’ve captured your 3 before photos, and are keeping them safe. You will need to capture 3 after photos between 8 and 11 March 2024, and WhatsApp us all 6 photo’s between 8 and 11 March. PLEASE DON’T CROP THEM, we will crop them if necessary.

The competition ends on the 10th of March. You can send your photos in between 8 and 11 March. All your photos need to be in before 4pm on 11 March.

Please read: How to make the most of your app

Enjoy the 8 Week Transformation Challenge, and when there are days when you feel demotivated, THINK ABOUT WHY YOU STARTED!

Lots of love

Linda and the team.

For inquiries: Whatsapp 078 040 4297 (Mon – Fri 8:00 to 13:00) OR email (Office hours Mon – Fri 9:00 to 16:00)

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