Advertising
Advertising

The ultimate morning routine

The ultimate morning routine

Are you the kind of person that hates waking up in the morning, feeling sluggish and slow as you struggle to get out of bed? Well, try the ultimate morning routine and feel the difference from day one!

It’s important to set a morning routine for yourself and be disciplined enough to stick with it. By doing so you can really give yourself an edge, increasing your morning productivity, efficiency and overall well-being. The ultimate morning routine outlined here can do just that!

First thing’s first, your morning routine needs to be really fine-tuned in order to get your life on track. One of the best things about having a routine is being able to leap out of bed in the morning and while on autopilot, blast through all of your morning activities, and even be early to work!

The strategies listed below will help you feel refreshed, energized and powerful before you take one step out the door. There will have been times where you’ve walked out of your house in the morning feeling amazing and because of this you’ve had such a successful day! However this might be quite a rare occurrence, with the ultimate morning routine shown below, you can feel like this every day!

Advertising

Wake up early!

This is the most vital step to feeling great in the morning. Ever get woken up by your alarm, only to press snooze, again and again and again… Then before you know it, you’ve overslept! You have 15 minutes to get ready for work! It’s a daunting challenge and rushing your morning like this can really put you in a bad mood! The snooze button is not your friend here. Get into the habit of leaping out of bed as soon as you hear the alarm.

Don’t forget that, being able to effectively wake up early in the morning, means having a good night’s sleep! Getting to bed at an appropriate hour is recommended. If your having trouble sleeping, make sure you stop watching television or using your laptop/smartphone in bed. The Bright light can stimulate you too much and can really be a detriment to a good night sleep.

There’s a huge trend with successful people waking up early in the morning! It boosts your productivity and mood, so if you want to get that promotion at work, start waking up early and get to work!

Lemon juice detoxing

You have a great opportunity every morning to boost your health and take it to the next level. Lemon juice detoxing is amazing for your body. As soon as you wake up, you want to start boiling the kettle.

Advertising

Grab yourself a lemon, cut it in half, and squeeze it all into a cup. Next get some very warm water and mix it with the lemon juice. There you have it, your lemon juice detox drink! Lemon juice is extremely alkalizing for the body, and will keep it healthy. Drinking this as part of your morning routine is perfect, because you gain more benefits by downing it on an empty stomach. The drink will help regulate your bowels, boost your energy and cleanse your system. It also gives you an abundance of vitamins so easily! Don’t forget that the warm water is also great for digestion and helps to keep things moving in the digestive tract!

By enjoying the lemon juice detox, drink daily or even 3 to 4 times a week, your body will start to feel revitalized before long and bursting with energy! Why not add a few other health boosting ingredients into the lemon juice drink such as: cinnamon, turmeric (don’t forget to add black pepper as well to boost your body’s absorption of turmeric) Oregano and ginger!

Morning workouts

Some people dread it, others love it! Morning workouts are so invigorating, and with enough time you will love it too! Morning workouts are so efficient – the gym is empty and you’re not waiting around to use gym equipment! -There are very little distractions as you can put your headphones on and blast some uplifting music to help you get the job done.

The morning workout is great for your metabolism! So if your trying to shed a few more pounds, make sure this is in your ultimate morning routine. Not to mention testosterone levels are high in the morning, which mean you can gain greater results and performance at the gym.

Advertising

Once you’ve finished your morning workout, you’re going to be feeling pumped up! A great feeling in the morning to help you feel powerful and strong! And now you’ve also finished your workout quota for the day, which means you don’t need to worry about getting back home late, or socializing after work. Go ahead, you deserve it!

Cold shower therapy

OK, so once you’ve finished your workout, it’s finally time to get ready for work! Get ready to have a shower, but in the ultimate morning routine, its not just any old shower, we’re going to do some cold shower therapy!

Cold shower therapy is amazing for your body! You can definitely feel the adrenaline rush and revitalizing energy flowing through your body once you’re done. It can be a daunting task for people who have never done this before, but once you get used to it there’s no going back!

Start off with some very warm water and relax yourself. Finish cleaning (body wash and shampoo etc.) before its time to get started. Now slowly turn the temperature down to a very cold setting.

Advertising

You may end up gasping for air due to the shock as it first hits your body. But don’t worry, cold water cant’ hurt you here, stay at this temperature for around 30 seconds and slowly turn the temperature back up. Let it get warmer and warmer and then finally to the hottest temperature you can handle without burning yourself. Stay at this temperature for around 30 seconds once more. Then to finish off… you’ve guessed it! Turn the temperature back onto to cold! Stay at this temperature for 30 seconds as usual before getting out of the shower. ‘Phew!’ And that’s the hardest part done, no one said the ultimate morning routine was easy!

The expanding and contracting of the body in these extreme and opposite temperatures gets the blood flow circulating. Plus it really wakes you up in the morning, instantly energizing you! Its great for your skin and promotes healing within the body. But I think the most important of all benefits is that it increases your mental fortitude! Disciplining yourself to take cold showers in the morning challenges yourself early in the day, so it’s like you’ve already jumped over a difficult hurdle, setting your mind in the right state for other challenges throughout the day!

Finishing off

OK, now you’ve had the lemon juice detox, morning workout and cold shower therapy! It’s time to refuel your body. Because of your morning workout, you’ve definitely worked up an appetite in the morning. This is great because eating larger meals in the morning and lighter meals at night is better for digestion and sleep quality! Make sure you eat enough protein and carbs. Why not wash it down with some coconut water to give that added health boost. Remember to drink plenty of water on your way to work as well!

And there you have it! The ultimate morning routine. Feel energized and invigorated every day. At first this may be really difficult or unusual to implement. But if you discipline yourself to stick with it long enough, you will definitely start seeing the results, such as increased health, productivity and mood!

More by this author

woman feeling energized after the ultimate morning routine The ultimate morning routine 10 Super Foods That Aid Digestion And Heal The Gut

Trending in Exercise

1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

Read Next

Advertising
Advertising
Advertising

Last Updated on September 4, 2020

How to Lose Fat and Gain Muscle to See Results Fast

How to Lose Fat and Gain Muscle to See Results Fast

There’s a lot of confusion, mystery, and desperation around how to lose fat and gain muscle. We applaud body transformation pictures we see on Instagram, Facebook, and magazine covers but are never able to replicate the results ourselves.

Well, that mystery is over because I will tell you exactly how to achieve those results in this article.

The journey to getting there is straightforward but not easy. Most people give up too early in the game, when they stop making visible progress.

Keep reading to learn how to utilize your metabolism and the laws of muscle building to lose fat and gain muscle fast.

Skyrocket Your Metabolism to Lose Fat

Learning how to lose fat and gain muscle at the same time is one of the biggest misunderstandings of body transformations because they are opposite metabolic processes.

To lose fat, you must have calorie deficits each day, and to gain muscle, you must be in a caloric surplus, but you cannot do both at the same time.

When you look at pictures, it looks like it can be done simultaneously, but what is actually happening is a change in fat and muscle percentages.

If your weight stays the same through your journey, and you lose body fat, your percent of lean muscle mass automatically goes up by default. You didn’t gain any muscle, but your fat and muscle ratio percentages have shifted.

Calculating Your Calories to Lose Fat

There are many good calorie calculators out there that will give you an estimate on how much to eat to start losing fat for weight loss. You usually need to cut about 10 to 15% of your TDEE (total daily energy expenditure) calories to start the process.

You can find a visual explanation of TDEE below[1]:

Advertising

Use TDEE to learn how to lose fat and gain muscle.

    Remember that the calculators are just an estimate. It’s up to you to track your measurements and to adjust your caloric intake to ensure you’re getting the results you’re looking for.

    Metabolism calculators take into account four different ways your body burns calories to come up with your TDEE, or how many calories you burn in a day:

    • Resting metabolic rate
    • Thermic effect of food
    • Thermic effect of activity
    • Non-exercise activity thermogenesis

    Resting Metabolic Rate (RMR)

    This is your baseline metabolism at rest, or how many calories your body needs to survive if you spent the entire day lying in bed awake.

    RMR accounts for about 60 to 75% of your total daily energy expenditure. Your RMR is mostly determined by how much you weigh.

    A heavier person has a higher RMR than a lighter person, even if the lighter person has a higher lean muscle mass, because the metabolism of muscle only contributes to about 20% of your total RMR energy expenditure[2].

    Thermic Effect of Food (TEF)

    You’ve heard that to lose weight and gain muscle, you should be eating lots of protein. This is true for a number of reasons:

    • Lowers your intake of other types of foods, like processed carbs.
    • Increases satiety, so you continue to feel fuller, longer.
    • The building blocks for your muscles are found in protein.

    About 30% of the calories from protein intake are burned off during the digestion process, which includes absorption and waste removal of it. Eating more protein as opposed to other macros increases the amount of calories burned during digestion. That’s why you feel fuller with a higher protein diet.

    Thermic Effect of Activity (TEA)

    The calories burned in TEA are relatively minor in your entire TDEE equation. TEA is any calories burned during official exercise, like going to the gym, doing an aerobics class, or going for a run. It covers any exercise you do outside of your normal activities.

    Non-Exercise Activity Thermogenesis (NEAT)

    The calories burned in NEAT is the big game changer for most people and can vary up to 2000 calories burned per day between people with identical RMRs[3].

    For the majority of us, when we’re done with our workouts for the day, we don’t do much else for movement. We spend about an hour in the gym, and instead of using the other 15 hours awake as an opportunity to move and burn more calories, we spend it sitting.

    This is how there can be such a big difference between the amount of calories burned between two people who have the same RMR.

    Advertising

    Outside of your gym workout, any additional body movements count towards burning additional calories. The quickest way to add this to your day is to make everything you do as inconvenient for yourself as possible.

    Examples of inconvenient activities that count towards NEAT include:

    • Taking the stairs versus the elevator
    • Parking farther away
    • Getting up to change the TV channel versus using the remote
    • Pacing and walking while on a phone call instead of sitting down

    Increasing your NEAT goes a long way to helping your burn calories faster, leading to quicker fat loss. For more ideas on how to make life a little more inconvenient to up your activity level, check out this article.

    The Laws of Building Muscle

    Congrats on reaching the stage where you want to tone and get some definition! Learning how to lose fat and gain muscle isn’t an easy process, so if you’ve taken it on, that’s a huge step.

    To build muscle, first you want to increase your calorie intake.

    Based on your TDEE, you want to add about 10% more calories as a starting point. This is enough calories to build muscle, and any excess can lead to fat storage if you’re not training hard enough or aren’t active enough.

    Again, be sure to track your measurements and adjust your calories if necessary.

    Second, follow a muscle-building program that you can sustain for at least 3 to 6 months.

    Consistency is key with building muscles because they need to be stimulated and broken down on a regular basis in order to build back up. You want to strength train at least twice a week for at least an hour each time to start getting results.

    Of course, more often is better but requires better planning and a more complicated body parts training plan. So, start simple if you’re a novice. It’s not necessary to train 6 times a week unless you’re training for a competition.

    Progressive Overload

    Muscle needs to be challenged in order to grow. You need to gradually and consistently increase the amount of load and volume you are lifting.

    Advertising

    Load means the amount of weight you’re lifting during weight training. Up to a certain point, it becomes unrealistic to keep adding pounds to each exercise every week, at which point you need to switch exercises and work on your weaker points to break that plateau.

    However, the goal with load is to keep increasing the amount of weight you lift.

    Increasing the volume you do is another method to progressive overload. Volume means the total number of reps for that specific exercise. If you’re doing 3 sets of 12 reps, it means you’ve done a total of 36 reps.

    But increasing volume doesn’t mean doing super high reps of 20+ unless you’re training your muscle for endurance versus strength.

    You want to use a challenging weight and be able to lift more of it each week through increased reps and sets.

    Here is a visual explanation of how you can engage in progressive overload[4]:

    PROGRESSIVE OVERLOAD FOR MUSCLE MASS by @jmaxfitness - Visit the link in my bio to claim your free 1-week muscle bu… | Muscle, Gain muscle, Weight training workouts

      Training Intensity

      Paying attention to what you’re doing is required if you want to lose fat and build muscle because you want to build and improve the mind-muscle connection to optimize growth.

      A healthy mind-body connection means you’re able to better feel your muscles working during each lift.

      You know you’ve picked the right weight when the last 2 to 3 reps of your intended rep range is challenging. On occasion, you want to push past the burn and muscle fatigue for the last reps.

      This little bit of pushing past the discomfort is the difference between an average body and a body with more definition. Lifting almost to failure increases muscle recruitment, metabolic stress, and anabolic recruitment to grow muscles.

      Advertising

      Proper Recovery

      This is the most overlooked aspect of building muscles. We focus too much on pre/post workout meals, macro tweaking, and supplements, forgetting that we already have the ultimate tool for recovery: our own body.

      For best recovery practices, allow at least a day, but no more than 3 days of rest between workouts that stress the same muscle group. Overtraining results in diminished exercise capacity, possible injury, and illness.

      Remember, muscles are broken down in the gym and built outside of it during recovery.

      Get 7 to 8 hours of sleep, and be mindful of your stress levels to optimize recovery time. A lack of sleep and excess stress will spike cortisol levels, leading to hunger cravings, decrease regulation of burning fat, and cause faster aging.

      You can learn how to lower your stress levels fast here.

      Stop Program Hopping

      Every day, there is new workout, new exercise, new program on a website, in a magazine, or in your social media feed. No wonder we’re tempted to try a little bit of everything!

      Frequent program hopping stops you from getting any results.

      When you change programs too often, you don’t make progress on each exercise. It becomes hard to gauge whether you’re getting stronger or even getting results because you’re not allowing enough time for your body to adapt.

      Strength is a skill that needs to be built and developed by practicing it consistently. If you’re changing the skill set too often, you won’t know if you’re improving, and, therefore, cutting yourself short of future muscle gains.

      Conclusion

      The steps to losing fat and gaining muscle are simple, but the journey to get there is not.

      Tracking and measuring your calories is the quickest way to lose fat, along with increasing your activity level outside of the gym. Having a stronger, more toned body can be yours when you follow the laws of building muscles consistently.

      Applying these methods will guarantee that you get the results you’re after!

      More on How to Lose Fat and Gain Muscle

      Featured photo credit: Benjamin Klaver via unsplash.com

      Reference

      [1] Cheat Day Design: What is TDEE?
      [2] International Journal of Obesity and Related Metabolic Disorders: Determinants of energy expenditure and fuel utilization in man: effects of body composition, age, sex, ethnicity and glucose tolerance in 916 subjects
      [3] Current Opinion in Clinical Nutrition and Metabolic Care: Variability in energy expenditure and its components
      [4] J Max Fitness: PROGRESSIVE OVERLOAD FOR MUSCLE MASS

      Read Next