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Deepika Padukone's Trainer Reveals: Morning vs Evening Workouts - The Best Time to Lose Weight

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  Published in Health and Fitness on Saturday, October 25th 2025 at 11:06 GMT by TheHealthSite
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Morning vs. Evening Workouts: The Trainer’s Take on How Deepika Padukone Loses Weight

In a recent interview with The Health Site, the personal trainer behind Bollywood superstar Deepika Padukone’s weight‑loss transformation revealed a surprising insight: the best time to shed pounds is early in the morning. The conversation, which ran under the headline “Deepika Padukone’s Trainer Reveals Morning vs Evening Workouts – The Best Time to Lose Weight,” dives deep into the science of circadian rhythms, the practicalities of daily scheduling, and the specific routines that helped the actress drop significant weight before her big‑budget films.

The Trainer’s Credentials

The trainer, Kiran Sharma, is a certified strength and conditioning specialist with over fifteen years of experience working with high‑profile athletes and celebrities. He has a background in kinesiology, nutrition, and sports psychology, and he’s known for designing periodized programs that blend high‑intensity interval training (HIIT), resistance work, and mobility drills. Sharma’s approach is rooted in the principle that “when you exercise, you’re not just burning calories—you’re also influencing hormonal balances that affect how the body stores and uses fat.”

Morning Workouts: Why They Matter

Sharma argues that the morning is the “sweet spot” for weight loss for several reasons:

1. Fasted State Enhances Fat Oxidation
   In the hours after an overnight fast, insulin levels are low and the body is primed to mobilize fatty acids from adipose tissue. A 30‑minute HIIT session in this window can tap into that stored fat more effectively than an afternoon workout conducted after a meal.

2. Boosted Metabolic Rate
   A study cited by the trainer (see the linked The Health Site article on circadian biology) found that metabolic rate spikes within the first few hours of waking, meaning the body burns more calories at that time. The trainer’s own data from a cohort of 120 clients shows a 12‑15% increase in resting metabolic rate after consistent morning workouts.

3. Better Hormonal Alignment
   Cortisol, the body’s primary stress hormone, peaks early in the day. A brief exercise session can help lower cortisol levels, preventing the spike that often leads to increased appetite and fat storage later in the day.

4. Improved Sleep Quality
   By finishing a vigorous session in the morning, the body has ample time to wind down before bedtime, resulting in deeper sleep stages that support muscle recovery and overall energy balance.

Sharma also stresses that “morning training doesn’t have to be all out.” For clients who prefer a gentler start, a 20‑minute yoga flow or a brisk walk can produce comparable metabolic benefits while preserving the hormonal advantages.

Evening Workouts: When They’re Still Useful

While morning sessions are highlighted as the optimal time for fat loss, Sharma acknowledges that evening workouts have their own merits—especially for people who struggle with early‑morning commitment. The key, he says, is to keep the intensity moderate and avoid working out right before bed.

• “If you prefer to exercise in the evening, aim for a 45‑minute moderate‑intensity cardio or a strength circuit that keeps your heart rate in the 70–80% zone,” Sharma advises.
• He recommends ending the session at least 90 minutes before going to sleep to allow cortisol to normalize.
• For those who find the evening hours more convenient, the trainer suggests incorporating a light, protein‑rich snack afterward to aid muscle repair.

Sharma’s data from a split group of clients—half training in the morning and half in the evening—showed no significant difference in overall calorie burn during the workout itself. The long‑term weight‑loss outcomes, however, favored the morning group by an average of 2.4 kilograms over a 12‑week period.

The Deepika Padukone Protocol

Padukone’s transformation was a multi‑layered approach that blended both dietary changes and a structured training schedule. The trainer outlined the key components that she followed:

1. Structured Meal Timing
   Padukone ate a balanced breakfast at 7:30 am, followed by a mid‑morning protein snack. Her lunch was scheduled for 12:30 pm, and dinner was the lightest meal of the day, consumed by 7:00 pm. This meal plan ensured that the body stayed in a mild caloric deficit throughout the day.

2. Daily HIIT Sessions
   Every morning, she performed a 25‑minute HIIT circuit consisting of sprint intervals, burpees, jump squats, and kettlebell swings. The trainer noted that the “fat‑burning zone” for Padukone was around 70–80% of her maximum heart rate, which she monitored with a chest strap.

3. Strength Training Twice a Week
   Complementary resistance training sessions focused on compound lifts—squats, deadlifts, bench presses, and rows. The trainer emphasized progressive overload, adding 5 kg to each lift every week.

4. Mobility and Recovery
   Stretching, foam rolling, and a short 10‑minute meditation routine helped maintain joint health and reduce cortisol.

5. Sleep Hygiene
   Padukone adhered to a strict bedtime routine, turning off screens at least an hour before sleep and practicing deep breathing exercises.

Sharma points out that Padukone’s discipline was essential; she “never missed a single session,” which made the program’s cumulative effect remarkable.

The Science Behind the Timing

The linked The Health Site article, “Why Morning Workouts Are Better for Weight Loss,” provides a deeper dive into the circadian rhythm’s impact on metabolism. The piece cites research from the University of Michigan that demonstrates higher expression of fat‑burning genes during the morning, a pattern that aligns with human sleep cycles. It also discusses how late‑night eating can disrupt circadian alignment, leading to insulin resistance and increased fat storage.

A separate study referenced in the article—published in Cell Metabolism—examined 60 participants who engaged in either morning or evening exercise. The results showed a statistically significant increase in post‑exercise oxygen consumption (EPOC) in the morning group, suggesting a longer “afterburn” effect that can contribute to weight loss over time.

Practical Takeaways for Readers

1. Start Your Day with Movement – Even a 15‑minute walk or quick stretch can activate the same hormonal pathways.
2. Keep Your Workout Before 10 am – Aim to finish a moderate to high‑intensity session by mid‑morning to avoid cortisol spikes.
3. Monitor Your Food Timing – Pair your workout with a balanced breakfast to maintain energy levels and prevent overeating later.
4. Respect Your Sleep – Avoid vigorous workouts close to bedtime; instead, focus on light movement or stretching.
5. Track Your Progress – Use a wearable to monitor heart rate and calories, ensuring you’re staying in the optimal training zone.

Final Thoughts

Kiran Sharma’s interview offers a compelling blend of anecdotal evidence—through Deepika Padukone’s transformation—and scientific backing from circadian rhythm research. While individual schedules and preferences will always play a role, the evidence presented points to a clear advantage for morning workouts when the goal is sustained weight loss. For anyone looking to kick‑start a healthier routine, the message is simple: “Rise early, move early, and let the day’s natural energy boost your metabolism.”