Ideally, if your schedule allows, workout fasted or 3 hours after eating a normal size meal.
Keep in mind, not everyone is able to workout in a fasted state at first. You may need to build up to that. The way you know is to try it but if you feel symptoms such as lightheadedness, cold or clammy sweat, nausea, or extreme fatigue it means your blood sugar is dropping too fast.
The solution is get some quick-acting carbs, like orange juice, and then in the future try something light before the workout like a banana, yogurt, protein shake, etc. With a light meal, you should give yourself about 30 minutes before exercising.
You do not have to do workouts on scheduled days but aim for the target of total exercise time weekly.
For example, aim for 3-4 hours per week.
You do not have to complete every posted workout.
That’s great if you do, though! Commit to completing 80% or more of your posted workouts.
The lower your exercise intensity, the longer your workouts need to be. The higher your intensity, the shorter your workouts can be.
In other words, an activity with a very low level of intensity such as walking has a very minimum metabolic demand. Because walking requires such little overall effort you would have to do it for very long durations in order to make progress towards a goal such as weight loss. Conversely, an activity such as CrossFit style training has such a high metabolic demand only 15-20 minutes of training can be enough as your metabolism can be raised for as much as 72 hours later as the body recovers from the high demand.
Provide feedback, especially overall intensity.
Use three different 1-10 scales to gauge whether your workout program is right for you:
The first scale is technique/posture.
On a 1-10 scale you should aim to be at an 8 or better in your ability to replicate good technique and posture. If you feel you are at a 7 or less you should regress to an alternate exercise/activity
The second scale is your level of pain or discomfort.
Now I’m not talking about the normal exertion or discomfort that can come with a training program but actual joint or soft tissue pain that could lead to a problem. On a 1-10 scale you want to never go above a 3 in these terms.
Your last scale is your intensity/exertion scale.
Here from 1-10, you want to train at a 6 or better in order to ensure the physical benefits that you are working towards.
Recovery is an integral part of the whole program.
You must be very mindful of fatigue management during your training sessions as well as your ability to promote recovery throughout the week. This is where all of the following can play a major toll: nutrition/supplementation, sleep, breathing, massage, foam rolling, stretching, sauna, hot tub, cold plunge/showers or cryotherapy, etc.