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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 September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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