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Many people at the gym think early morning workout enthusiasts are a bit unusual. Getting up at 5 am to go to the gym before work is a routine most people avoid, for good reason! However, working out early has its perks, and for some, it’s the only option due to work and family obligations. This article is here to help those who need to start exercising early to get used to their new routine.
Sleep is crucial. It’s when your body recharges, hormones balance, and muscles recover. It also reduces stress, fights fatigue, and boosts your mood. If you plan to work out early, you’ll need to adjust your sleep schedule. Waking up at 5 or 6 am means you shouldn’t be going to bed past midnight. It might take a few weeks to adapt, but it’s worth it. Eight hours of good sleep can regulate your hunger hormones (great if you’re trying to lose weight) and prevent testosterone loss in men.
Some believe working out on an empty stomach helps with fat loss, as the body uses fat for energy. This isn’t true and can actually result in a less effective workout. A study found that not eating before exercise reduces your energy, affecting your performance more than any potential fat loss benefits. You don’t need to eat a huge meal before your workout, but something light like a whey protein shake and a banana can be ideal. Remember, when you worked out in the afternoon or evening, you’d eaten lunch and maybe some snacks. Exercising on an empty stomach can leave you feeling weak. If you really need to train without eating first, make sure to have a high-carb and high-protein meal or snack afterward. Studies show that consuming protein and carbs after a workout is essential for muscle recovery.
When starting early morning workouts, consider easing into it. Lower the intensity of your workouts for the first couple of weeks until your body adjusts. Take longer breaks and do a thorough warm-up. You might also reduce the volume of your workout initially. Always listen to your body.
Power output is usually lower in the morning compared to the evening. A study found that athletes who took caffeine at a dosage of 3mg/kg boosted their power output, counteracting the effects of circadian rhythms. Caffeine also reduces fatigue, boosts performance, and improves focus. This dosage is pretty high, so if you try this, start with a lower dose to see how you handle it.
If you want to maintain good relations with your colleagues, ensure you shower after your workout before heading to the office. Many people avoid gym showers, but after a morning workout, you don’t have that option. Plan it into your gym time and bring a towel.
Keeping a tub of protein powder in your gym bag, car, or office is a good idea. Even if you’ve had breakfast, a second protein shake can help build muscle and keep you full until lunch. Workouts can make you hungry, and a long gap before lunch might lead you to eat high-calorie foods. A protein shake can keep that hunger in check.
While transitioning to an early morning workout has its challenges, the benefits are significant. Gyms are usually quieter, so you have better access to equipment. Getting your workout done early frees up your evenings and makes your commute quicker with less traffic. Train at a time that suits you best. Your body will eventually adapt to any schedule. Focus on the positives and manage the negatives.
Consistency is key to building muscle and improving your body!
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