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Find It Hard To Get Up For Your Morning Workout? These 15 Tips Will Help

Find It Hard To Get Up For Your Morning Workout? These 15 Tips Will Help

Do you hate getting up for your morning workout?

For many people a morning workout is easier and more efficient than working out later in the day, but they can struggle to find the motivation to leave their warm, cozy beds to go outside into the cold.

However, there are many little ways you can make getting out of bed for your morning workout easier- check out these 15 tips:

1. Switch The Light On As Soon As You Wake Up

As soon as you switch your alarm off, switch the light on. You will feel much more awake if you sit in the light – especially as it feels extra bright in the morning! This will help to wake your body up naturally, so you feel fresh and ready for your morning workout.

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2. Keep Your Alarm At The Other Side Of The Room

Keeping your alarm on the other side of the room forces you to get out of your warm bed. It will help you to feel less groggy as you get used to moving around, and you will feel less tempted to get back into bed once you’ve already made the effort to get out.

3. Set Two Alarms

If you struggle with the idea of getting up after one alarm, set two instead; use your phone for the first alarm, which you keep in your bed, and an alarm clock at the other side of your room for the second alarm. The first alarm lets you know that you have 15 more minutes snuggled up in bed, so you still get a snooze in before your morning workout.

4. Pack Your Workout Gear Before You Go To Sleep

Before you go to sleep, check tomorrow’s weather online and pack an outfit that is comfy and suitable. This will stop you making excuses for bad weather, as you will already be fully prepared.

5. Choose A Workout Outfit You Love – And An Awesome Playlist

You will feel more motivated to work out and you will enjoy your morning workout more if you get to wear an outfit you love. Another way to motivate yourself to enjoy your exercise is to work out to a playlist you love, so craft a playlist that makes you feel pumped up.

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6. Schedule Brunch For After Your Workout

Lots of people find it easiest to motivate themselves through using a reward system, so put one in place for yourself. If you finish your workout, treat yourself to a super delicious, healthy brunch afterwards.

7. Exercise With Your Pets

If you have a dog, combine your exercise with theirs and take them for a run with you in the morning. You might be able to let yourself down easily, but it is much harder when you have to let down your excited, barking dog too.

8. Focus On How You Feel After Your Workout

When you wake up, instead of focusing on how tired you are and how warm your bed is, focus on how you will feel after your workout. You will feel healthy, motivated, proud, and happy – which is much better than just feeling warm and cozy.

9. Set A Routine And Stick To It

Respect your morning workout routine, and consider it just as important as doing food shopping or going in to work. When you identify your morning workout as super important, you won’t accept your own excuses to not exercise.

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10. Remember That Some Chores Count As Exercise

If you live in an area where you have to shovel snow or collect firewood, add this to your morning workout routine. It means you are doing work that needed doing, and you’re even getting it done before you go to work – efficient!

11. Make Sure The Room Is Warm When You Wake Up

It is much harder to get out of bed when the room you’re in is freezing, so set the timer on your heater so you wake up to a toasty, warm room.

12. Exercise With People You Don’t Want To Let Down

If the only person you let down when you don’t exercise is you, it is much easier to not exercise. Find a group of friends who are happy to exercise with you and do it together. Once you have exercised together a few times, you won’t want to let them down – so you will find the willpower to get out of bed and start your morning workout.

13. Sleep In Your Workout Clothes

If you really struggle to get up in the morning, sleep in your workout gear. That way, when your alarm goes off, you can jump straight out of bed and out the door!

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14. Drink A Cup Of Coffee Before You Start

Lots of people find it easier to start their day with a caffeine hit, and a cup of coffee can help you to feel awake and ready for the day ahead – including your morning workout.

15. Do It – Don’t Listen To Your Excuses

Consistency is important; realize your excuses are just excuses, and you want your morning workout to become a routine, rather than just occasional exercise.

What do you think of these tips? Do you think they will help you to get up earlier? Share this with your friends who exercise in the morning and see what they think!

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Amy Johnson

Amy is a writer who blogs about relationships and lifestyle advice.

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Published on November 8, 2019

What to Eat After a Workout (Revealed by Professional Trainer)

What to Eat After a Workout (Revealed by Professional Trainer)

With a workout plan in place, it’s important to stay consistent while slowly progressing each week. You don’t want your training to get stagnant because, over time, as your body will become used to doing the same thing. Workouts need to be intense and focused in order to drive your results.

But the workout is just part of the equation. What you do after your workout is what will really help you to gain strength, build muscle, lose fat, and enhance your fitness. This is where rest, recovery, and most importantly, nutrition, are critical to achieving your goals.

This article will look at what to eat after a workout but, before we look into that, let’s understand what actually happens inside your body when you workout.

Why It Matters What You Eat After a Workout

You may think that training in the gym is where you build strength and muscle, but that’s not the case. The gym and the workout are what sets the stage in order for you to improve your body. When you workout, you’re putting the body through a form of stress. Your body adapts to this stress in various ways; it gets bigger, stronger, fitter, and leaner.

When you strength train, you are breaking down your muscle tissue on a microscopic level. The act of resistance training creates small tears in the muscle tissue. When these tears are repaired, they get a little bit bigger than they were before. This is the act of muscle gain happening on a micro level.

However, you don’t just break down the muscle tissue and expect it to repair back bigger than before. It requires proper nutrition, hydration, and recovery. This is why it’s important to focus on what to eat after a workout.

The same thing goes for enhancing your fitness and cardiovascular function. Engaging your muscles, and cardiovascular system allows them to push through plateaus and improve your fitness levels. This will also require proper nutrition to do so. The most important thing to remember from all of this is what you do at the end of one workout helps prepare you for the next one.

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What to Eat After a Workout to Gain Muscle

Protein is going to be one of the obvious choices here but it is only part of the equation. Protein does a lot of things in the body such as:

  • Building enzymes and hormones
  • Immune system function
  • Keeping hair and nails strong
  • The building block for skin, bones, ligament, and cartilage
  • Balancing fluids
  • Maintaining proper pH
  • Transporting and storing nutrients

And in our interests in regards to fitness, it helps to build and repair muscle. Those microscopic tears in the muscle tissue require protein in order to build back larger and stronger than before.[1] When you are finished working out, your muscles are like a sponge and are wanting to absorb protein to replenish and repair.

So after a workout, you want to make sure you get a serving of protein within 30 to 60 minutes. There’s varying information about how long you can wait and still get the benefits of protein, but why wait when you’re trying to structure your workouts and meals? It’s true you don’t need protein the second you’ve finished your last rep, but you want to consume some relatively soon after training.

Since your muscles are a sponge, it makes sense to get some easily digestible nutrition in after a workout. This allows your body to make use of it quicker and not have to spend a long time digesting, absorbing, and transporting those nutrients. Protein shakes can be very helpful in this situation, but they’re not absolutely necessary. Think of protein shakes as convenience and time-saver for those situations when getting adequate protein intake may be more difficult.

The Best Protein Sources and How Much You Need

Some good post-workout protein sources include:[2]

  • Eggs
  • Tuna
  • Salmon
  • Grilled chicken
  • Oatmeal and whey or plant-based protein
  • Cottage cheese

As far as how much you need to consume, the recommended amounts involve consuming 0.14 to 0.23 grams of protein per pound of bodyweight in that first meal 30 to 60 minutes after a workout.[3] If you weigh 150 pounds, your post-workout protein requirement would be 21 to 35 grams of protein.

This will help decrease muscle protein breakdown and increase muscle protein synthesis. Muscle protein synthesis is basically just a way to say growth, but it’s where the hard work from the gym is created.

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How Many Carbs Do You Need?

Whereas protein is important for muscle recovery, carbohydrates help to refuel your body and muscles. When you work out, you use the glucose that is stored in the muscle and liver as glycogen. Intense workouts deplete these glycogen stores and your post-workout nutrition helps to restore them.

The type of activity you do will determine how much glycogen is required. High endurance activities like swimming, running, and cycling will require more than resistance training (though resistance training still will use it). After intense workouts that have more of a cardiovascular emphasis, you will want to consume 0.5 to 0.7 grams of carbs per pound of body weight. For the 150 pound person, this ends up being 75 to 105 grams of carbs.

A good combination is consuming carbs and protein together after a workout as the combination of the two can lead to more insulin secretion. This insulin secretion allows for more protein and glycogen to be uptaken by the muscles and this results in better repair and replenishment.

Your best carb choices after a workout will be the ones that are absorbed a bit faster and are easily digestible. Look for things like:

  • Oatmeal
  • Rice cakes
  • White rice
  • Chocolate milk
  • Regular and sweet potatoes
  • Fruit
  • Quinoa

What Not to Eat After a Workout

Since you have depleted your body from exercise, you want to restore as many nutrients as possible. Not only will this help nourish the body but, it’s clearly needed for improvements to fitness and physique. Consuming nutritionally devoid foods will not help to accomplish this.

Manufactured, processed, and junk foods are the ones that are devoid of nutrients. They are full of artificial ingredients, additives, and chemicals and will not help to replenish the body. They are also full of calories that are more likely to end up stored as body fat. They will also not fill you up because your body will still be requiring the nutrients that it deserves.

You will continue to be hungry for those nutrients your body craves and it will result in overeating. This is the opposite effect you want to have, especially after exercising in the hopes of getting fitter, leaner, and stronger.

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What to Drink After a Workout

Water is always going to be your best bet before, during, and after working out. Sports drinks are often consumed, but if the workout hasn’t been that intense, you are probably taking in more calories than needed – and often more than you burned.

Sports drinks can have a place, especially if it’s intensely vigorous exercise outside in the heat. This type of training can cause your body to lose a lot of water along with electrolytes through sweat. A sports drink is the easiest way to replenish all of this in those conditions.

However, water will still be a sufficient choice. Water does a lot of things besides keeping you hydrated, such as:

  • Regulating body temperature
  • Transport of nutrients
  • Circulation
  • Digestion and absorption
  • Cognitive functions

Water also helps with performance and recovery. If you are playing a competitive sport, and allow yourself to become dehydrated, this can affect your decision making and thought process. This is when you start to make plays and decisions you normally wouldn’t. This is why you want to make sure to drink through your exercise consuming 7 to 10 ounces every 10 to 20 minutes.

After your workout, you want to consume at least 8 ounces of water. When drinking water in relation to exercise, you don’t want to chug it but sip it.

Drinking water too fast can lead to cramping. You want to think of it the same way you would water a plant. When you water a plant you sprinkle on the water. If you dump it all on it just floods and pools and this is a similar impact that happens in your body.

Another tip is to drink water that is room temperature, so it’s not a shock to the body – like ice water is – when consumed.

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How Long Should I Wait to Eat After a Workout to Lose Weight?

Even if weight loss is your goal, you still need to replenish your body with carbs and protein. These are both important in the healing and recovery process, and will also prepare your body for its next workout. However, you may be able to wait a bit longer to consume them.

If you’ve been doing any form of cardio, fasted cardio, or high-intensity interval training, your body gets to a state where it’s still able to burn calories and body fat after the workout is done. The act of burning fat is called lipolysis and you want to ride this wave after your workout.[4] If you eat immediately following training, you can interrupt this process. But you also do n’t want to wait too long as your body still requires nutrition.

Waiting the same amount of time –30 to 60 minutes after a workout to eat – will allow your body to get the most fat-burning benefits from the workout. It’s also important not to go more than 2 hours after a workout without eating as you’ll start to undo the progress you made from the workout.

Final Thoughts

Exercise and nutrition need to go hand-in-hand if you’re looking for results. Whether it’s muscle gain, fat loss, improved fitness, or all of these things, it’s vitally important to pay attention to what you eat after a workout.

A priority needs to be made on protein and carbohydrates and the timing of these things will help determine your success. Avoiding the things that will set you back in your progress is also critical. Consistency and discipline with training and nutrition will be the magical combination to get the most out of your workouts.

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Featured photo credit: Ryan Pouncy via unsplash.com

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