The question "morning or evening?" torments everyone who wants to exercise but has no time for nonsense. The answer the fitness industry is reluctant to give is disappointingly simple: the best time to train is the one you can repeat every day. But there are nuances worth knowing.

According to sports-activity expert Víctor Jiménez Aransay, the body runs on circadian rhythms - temperature, hormones, and metabolism shift over the course of the day. That's why the same workout in the morning and in the evening produces different results. But something matters more than the perfect hour: consistency at the same time. "The body learns that routine and starts preparing for the effort before you even begin," he says - just as your stomach speaks up when the usual mealtime approaches.

As for whether working out on an empty stomach burns more fat, the answer is cautious: in certain cases yes, because carbohydrate reserves are lower, but it's not for everyone and shouldn't be done without a plan. There's a simpler tip for most people - don't exercise while you're still digesting. Leave about two hours, or even two and a half, between the main meal and an intense workout.

If he could choose, Jiménez would always train in the morning. The reason is cortisol - the hormone with a bad reputation that is actually key to waking up and to energy. In the morning the level naturally rises, so exercising then makes us more active. The expert also recommends 15 to 20 minutes of exposure to natural light near sunrise, which helps synchronize the biological clock. And there's a practical benefit: "The sooner you get the workout off your back, the less chance you have of finding an excuse not to do it."

For those who can only manage the evening - that's great too, because body temperature is higher and performance may be better. The problem is when an intense workout ends too close to bedtime. Tip: leave three to four hours before bed and finish with a wind-down - stretching, yoga, a few minutes of breathing. Avoid caffeine in the afternoon and have a light dinner.

And for those who want to keep their glucose in check, here's the most useful trick: after a carb-heavy meal - pasta, rice, bread - don't work out intensely right away, but go for a ten-to-twenty-minute walk. That walk reduces the blood-sugar spike without any need for a hard workout. Free, simple, and precisely why you rarely read it in the expensive supplement ads.