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Why You Should Be Working Out First Thing in the Morning

Why You Should Be Working Out First Thing in the Morning

During high school and college I grew to despise my alarm clock. As a swimmer my alarm clock went 5-alarm crazy at 4:45am four days a week, at which point I would shuffle to the pool (all too often through a bleak Canadian winter) with my teammates where we would swim up and down the black line for a couple of hours before heading off to school.

One of the best feelings of my life was the first Monday morning after I left the sport where my alarm went off, and as the confusion passed, I realized that I could guilt-free go right back to sleep.

A funny thing has happened since then.

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With no one to tell me what time to get up I soon learned to respect the early morning workout, and to be honest, while I don’t miss the awful sound the alarm made (and I don’t get up at the ungodly hour of 4ish AM), I have grown to appreciate the early morning workouts a lot more.

After all…The key to a successful workout program is finding a time and schedule for your workouts that allow for the highest percentage of completed sessions.

While it’s easy to fixate on finding the best supplements, or the coolest-looking workout gear, the real game changer when it comes to results in the gym isn’t something you pick up at GNC or will find in the forum of a bodybuilding website. It’s picking and sticking to a time where you are most likely to be consistent with attending the gym. Depending on your schedule this might mean not being able to go to the gym until late at night, or mid-afternoon, or during peak hours during the after-work rush. Whatever your schedule, here are 8 reasons you should choose to workout first thing in the morning:

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1. Early morning workouts tend to encourage better eating habits later in the day.

Exercise is one of those keystone habits that seeps into other areas of your life. After a good workout you tend to lean on better food choices to compliment the healthy physical decision you have already made.

2. Early morning workouts remove the sense of “Ugh, I still have to…”

This is a thought that plagues many of us late in the day when we are bushed and the last thing we want to do is go to the gym. Get it out of the way early, and you can focus the rest of the day without the nagging sense you still have something to do later.

3. Early morning workouts give you a better chance at having a killer workout.

Think about it, at the end of the day you are mentally and physically worn down and your willpower is bordering on depleted. In the AM you are fresh, mostly awake, and mentally you are more energetic than at the end of a long workday.

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4. Early morning workouts tend to come with more gym space.

If you are one of the brave souls who go to the gym right after work for the 5-6:30pm frenzy you are well acquainted with the line-ups and craziness that the gym assumes during this time. In the mornings it’s a much different pace. Less waits, less people, and a quicker and more efficient workout.

5. Early morning workouts get your day off to a great start.

The sensation of having accomplished something early in the day is a fantastic way to get your day going. (Want another easier one? Make your bed each day. Seriously. The little hit of dopamine that comes with completing what seems like such a benign task can help propel your day.) When your workout is done and over with, you can’t help but feel a little more stoked to take on the rest of the day.

6. Early morning workouts means that you are less likely to bail on the gym.

When you make going to the gym part of your daily morning routine your workout program becomes habit. And when it becomes habit, well, the gains and improvements start to happen on auto-pilot. And the easiest way to get the habitual gym sessions going is to attach it to something you are already doing. By piggy-backing the gym to something you are already doing—“When I do this, I do that” it makes the exercise habit easier to install.

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7. Early morning workouts make getting up easier.

Your body is a hilariously smart piece of machinery. Once you get into the swing of getting up and working out at a specific time your body begins to anticipate waking up at a specific time. This makes it much easier to wake up, as your body is already priming for what is to come by adjusting the circadian rhythm and endocrine system in anticipation of waking up. (Additionally, morning exercise typically helps you get to bed earlier at night.)

8. Early morning workouts make you mentally sharper.

If you’ve ever struggled with a creative task, and then gone for a run and had the answer hit you while on mile 4 you know what I am talking about. Exercise has been shown to boost brain function both short term (up to 4-10 hours) and long term (adding moderate exercise pushes back cognitive decline by 10-15 years in even middle aged people). Getting that early morning sesh in means that you are not only helping out your brain big time in the long run, but your decision making and mental output will greatly benefit for the rest of the day as well.

In Summary

At the end of the day it doesn’t really make that much of a difference what time you hit the gym. What matters most is that you are going.

If that means hitting the gym at 1am, than so be it. But if you’ve got the consistency and routine part down, consider hitting the gym in the mornings so that you can propel yourself physically and mentally through the rest of your day.

This post was originally published over at YourWorkoutBook.com.

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Last Updated on October 5, 2020

Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

Intermittent fasting weight loss is a type of diet that’s rapidly growing in popularity and becoming the way to lose weight. Scientists and nutrition experts like it, too. New books and articles on the topic are being published daily. Intermittent fasting is also popular with followers of the Paleo diet since our ancestors appear to have eaten this way for thousands of years.

I’ve been following this type of diet myself for 2 years. Doing so helped me lose and keep off 70 pounds without ever having to count calories, limit carbohydrates, or eat 6 to 7 meals a day.

This article teaches you all about intermittent fasting weight loss and details why it is one of the best weight loss diet hacks around. Once you finish, you will be able to implement into your diet and experience the benefits it offers almost immediately.

What Is Intermittent Fasting?

As you may have figured from its name, intermittent fasting weight loss is a diet plan where you set fasting periods during the day. This is usually between 16-20 consecutive hours, but it can be as little as 12 hours or as much as 24 hours (or even 36 hours).

While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.

The more time you spend fasting every day, the better your results. You can do these fasts as often as you like. Again, the more often you do so, the better[1].

Getting Started With Intermittent Fasting

Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.

The longer you fast each day, the better. Don’t worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until it’s time to eat.

It’s best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. I’ll then have my first meal of the day and a snack or two a few hours later. Once 8 o’clock rolls around, it’s back to fasting.

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My experience with intermittent fasting is that it’s best to start with a 16 hour fast (i.e. 8PM one evening to 12PM the next day) for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.

You don’t have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

Tips To Make Intermittent Fasting Easier

1. Drink Plenty of Water

Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.

2. Take in Caffeine in the Morning and Early Afternoon

The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since it’s good for curbing your appetite. Be careful not to overindulge as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.

3. Avoid Artificially Flavored Drinks

One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite[2] like a drink that contains sugar and cause you to overeat.

4. Don’t Gorge at Your First Meal

The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.

To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.

5. Minimize Processed Carbohydrates and Sugars

While intermittent fasting does make it possible to eat a little looser than normal, you should still eat as little bread, pasta, rice, etc. as possible.

Focus instead on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruit, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.

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You can find some carb sources that will aid your weight loss journey here.

How Intermittent Fasting Helps You Lose Weight

Eating this way has many benefits with regard to weight loss. The first is that when you’re fasting, your body will be forced to use its stored body fat for energy. Burning calories this way, instead of from the food you’re eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat you’re carrying.

This means that you won’t just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way[3].

Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.

Human growth hormone plays a key role in turning on your body’s fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH[4].

The influence intermittent fasting weight loss has on insulin is just as impressive and possibly more important. Keeping your insulin levels low and steady is key to losing excess fat and keeping it off.

Diets that are rich in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rapidly spike and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it off as energy.

Chronically elevating your insulin levels like this can also lead to the development of type II diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.

One study found that men who participated in intermittent fasting had “dramatically lower insulin levels and significantly improved insulin sensitivity”[5].

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This happens because you’re not giving your body food, so it will not produce insulin, allowing insulin levels to balance out until you eat again. This helps your body stay in a calorie and fa-burning state. You’ll also find that it gives you more energy throughout the day.

Another great weight loss benefit of intermittent fasting is that hunger pangs and cravings that may normally plague you throughout the day will be reduced, if not altogether eliminated. This is probably due to its ability to balance your insulin and blood sugar levels and, in turn, help correct other hormonal imbalances.

Intermittent Fasting Weight Loss FAQs

Now that you know what intermittent fasting is and how to get started, it’s time to answer your other questions.

Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.

How Much Weight Will I Lose?

The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors. Fasting for 16-20 hours a day can help you safely lose 2-3 pounds of fat every week.

While losing this much weight every week is great, it’s how it makes it happen that’s really cool. Losing weight with intermittent fasting means that you will never have to count calories or plan and prepare several meals a day.

Can I Work out While Fasting?

Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.

The best workouts to do while fasting for weight loss are 3-4 intense strength training workouts weekly. This means anything from standard strength training to kettlebell or body weight workouts.

Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You’ll also build muscle, which will help you look and feel better as the weight comes off.

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Won’t I Lose Muscle When I Fast?

First of all, you aren’t fasting long enough for your body to start breaking down muscle for energy. You have, perhaps, hundreds of thousands of calories from your stored body fat to use before that will begin to happen. Studies actually show that even after fasting for 3 days, no muscle is lost.

Is Fasting Safe?

As long as you are healthy, not pregnant, and aren’t taking medications, fasting is safe. Like all diets, you should discuss it with your doctor before beginning an intermittent fasting style of dieting.

I also feel that it may not be smart to follow this type of diet when you’re especially stressed. Since this diet can be a little stress-inducing at first, doing so when your ability to be relatively stress-free and rested probably isn’t a good idea.

Are There Any Supplements I Can Take to Make Fasting Easier?

As with any other weight loss plan, it’s a good idea to take a few nutritional supplements to ensure that your daily requirements are met. This includes a once or twice daily multi-vitamin, fish oil, and vitamin D.

I’ve also found taking 10 grams of branch chain amino acids before and after my workouts really helps, too. They’re great for giving you more energy during your workout and decreasing post-workout muscle soreness.

For supplements to specifically help with digestion, check out this article.

Conclusion

Now you know what intermittent fasting is and how it can help you lose weight quickly, safely, and pretty much effortlessly.

If you want to give it a try, find a fasting schedule that fits with you lifestyle and give it a go.

More About Intermittent Fasting

Featured photo credit: Toa Heftiba via unsplash.com

Reference

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