Kickstart Your Day with Morning Workouts

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Many gym enthusiasts think those who work out early in the morning are a bit different. Waking up at 5 am to hit the gym before work isn’t everyone’s cup of tea, and that’s understandable. However, early morning workouts do have their perks, especially for individuals whose schedules are packed with work and family commitments. This article aims to help those who need to adjust to an early morning workout routine.

Getting enough sleep is crucial because it allows the body to recharge and recover. It’s during sleep that your hormones balance, and your muscles repair themselves. Proper sleep reduces stress, eliminates fatigue, and boosts your mood. If you plan to work out earlier, you’ll need to tweak your sleep schedule. For instance, if you’re waking up at 5 or 6 am, it’s best not to stay up past midnight.

It might take a couple of weeks to get used to a new sleep routine, but it’s worth it. Getting eight hours of quality shut-eye can help control hunger hormones, which is great for those aiming to lose weight, and it also helps maintain testosterone levels in men.

Some people believe that exercising on an empty stomach helps burn fat, thinking the body will use stored fat for energy. This isn’t true and can actually weaken your workout, resulting in fewer calories burned. A study found that fasting’s energy drain was more significant than any potential benefits.

If you’re not used to having breakfast, you don’t need to have a large meal right before your workout. A whey protein shake and a banana might be just right. It’s important to remember that when you trained in the afternoon or evening, you had already eaten lunch and maybe some snacks. Skipping food when switching to morning workouts can leave you feeling weak.

If you feel you must exercise on an empty stomach, make sure to eat a high-carb, high-protein meal or snack after your workout. Studies show that consuming protein and carbs right after your session is key for muscle recovery.

Transitioning to morning workouts might require you to ease up on the intensity for the first few weeks until your body adjusts. Allow yourself longer rest periods and take time to warm up thoroughly. Consider reducing the workout volume as a precaution. As always, listen to your body.

It’s known that power output is often lower in the morning than in the evening. However, athletes in a study were given a caffeine dose of 3mg/kg, which countered the effects of this dip in power. Caffeine is known to reduce fatigue, improve performance, and enhance focus—all useful in the morning.

Quick tip: To calculate 3mg/kg of caffeine, take your body weight in kg, say 70kg, and multiply it by 3mg, resulting in 210mg. This is roughly two large cups of black coffee. But remember, this study was conducted under professional supervision. If you’re trying it yourself, start with a lower dose to see how you tolerate it.

Turning up to work sweaty and with body odor is a surefire way to lose colleagues’ respect. If you work out before heading to the office, plan for a shower at the gym and bring a towel.

Keeping protein powder in your gym bag, car, or office is smart. Even after breakfast, an extra protein shake can help build muscle and keep hunger at bay until lunchtime. Workouts can increase your appetite, and waiting hours until lunch can lead to unhealthy snacking. Protein shakes keep you satisfied.

Adapting to early workouts has its challenges, but the benefits are significant. Gyms are generally less crowded in the morning, giving you more access to equipment. Plus, finishing your workout early frees up your evenings. Morning commutes are also quicker with less traffic.

Ultimately, work out at the time that fits your lifestyle best. Your body will adapt to your routine over time. Focus on the positives and minimize any downsides. Remember, consistency is key to building muscle and improving your physique!