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Get Your Morning Workout Done With These 10 Habits

Get Your Morning Workout Done With These 10 Habits

Benjamin Franklin said it like this “Early to bed, early to rise, will make a man healthy, wealthy, and wise.”  Why did he say this some 200 + years ago?  Because he knew from his own experiences and watching others, that the ones who got up early, were healthier and more successful.

1. First and foremost you have to remember why you want to get up early and workout.

It starts here.  If you don’t set a goal and establish your reasons for accomplishing a health and fitness goal, then you definitely won’t get up early.  Early is hard.  If it was easy everyone would do it, right?  Your goal for your health and fitness must be so strong and the WHY behind it must be so powerful that nothing will stop you from accomplishing that goal.

2. Go to bed early.

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    No brainer right?  I have a lot of friends, that deal with insomnia, but really what happens is they have a lot on their mind.  We have all been here before.  As an early riser, I don’t have problems falling asleep, ever.  My only problem is falling asleep too early and getting up too early.  To ensure you get that workout in make sure you are in bed early.

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    3. Make a commitment.

    This sounds weird, but it works.  I sometimes tell my Facebook community, which consists of several people who work out and we all keep each other motivated by posting our runs, our workouts, etc.  What I like to do is post that I can’t wait until the morning to knock out 5K or 10 miles, or what I will accomplish in the gym.  Once I make that statement, I must complete the task because someone will ask me about it and I refuse to say, “Oh, I didn’t get up and get it done.”  Make your commitments out loud, especially if you have accountability partners, which we all should.

    4. Friends/Partners

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      Without a doubt the best workouts I have had in my life have happened when I had a partner to workout with.  Now, I work out too early in the morning to find a partner. If you can find a partner that is motivated like you are and you can hold each other accountable daily to working out, then you will accomplish your fitness goals.

      Texting each other the night before with a simple statement is best. Don’t ask: “Are we still working out in the morning?” The brain is weird, if you were thinking or they were thinking about not working out, you just gave them an opt out.  Make a statement.  “Can’t wait to see you in the morning”.  This implies that they will be there.  I am telling you have seen it enough, always make the statement and assume you will be working out in the morning, never ask.  If you ask it gives you both an option to opt out.  The guilt of trying to bail out on the workout is too overwhelming for the mind.

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      5. Treat.

      Treats are nice.  We all have to treat ourselves every now and then.  I have found that when I think about the next day, and what I will do, I will include whether or not I will be eating out.  I will actually think about the potential calories I may take in either through going out to eat or by treating myself after a nice workout in the morning.  The bottom line is that when you burn enough calories through a workout, you can have some wiggle room in your diet.

      6. Change your mindset. 

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        I am not a morning person.  I have heard this at least a thousand times.  None of us our morning people until we become morning people, and shift our mindset.  Say “I am becoming a morning person”, and then become one.

        7. Think about your current day.

        Think about how busy you were that day and how you wouldn’t have been able to get a workout in that day, if you wouldn’t have done it in the morning.  You have to make time for it, if not the day will be gone before you know it.

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        8.  How good does it feel.

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          How does it feel knowing that your workout is in the books and when you get off work, and you can go and have a few drinks with colleagues or dinner with a spouse, or spend some quality time with kids.  I live in an area where there are a lot of runners.  When I am heading home in the evening or sitting out on the patio at one of my favorite restaurants and I see the runners go by, it makes me feel so accomplished that I got mine in that morning and I can enjoy the evening.  It feels great!

          9.  Set your workout clothes out. 

          Setting out your workout clothes the night before makes it impossible for you to start to run late because you couldn’t find something. Also, let’s face it, before bed we are likely to be a lot more gung ho about our morning workout than we are first thing in the morning.

          10.  Set multiple alarms. 

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            My friend Paul says he sets multiple alarms.  First call is at a certain time and then a last call is about an half hour later.  I have found this works for me as well.  The best thing to do is to bounce up before the alarm goes off and after a certain period of time I am sure this will happen as long as you make it a routine and a habit.

            About three years ago I went from being the person that says I will never be an early riser to a person that is now to the opposite extreme in that I want to see how I early I can get up and still get what I need to do throughout the day accomplished.  I accomplish more between 4 and 10 in the morning than I ever did between 4 and 10 in the evening.  There are no distractions in the morning.

            Take some of the actions above and see if you can become a morning workout person.

            Featured photo credit: Change your midst to change your results via encrypted-tbn0.gstatic.com

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            Last Updated on September 18, 2020

            7 Simple Rules to Live by to Get in Shape in Two Weeks

            7 Simple Rules to Live by to Get in Shape in Two Weeks

            Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

            Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

            1. Exercise Daily

            It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

            If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

            Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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            If you’re a morning person, check out these morning exercises that will start your day off right.

            2. Duration Doesn’t Substitute for Intensity

            Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

            One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

            This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

            3. Acknowledge Your Limits

            Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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            Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

            Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

            4. Eat Healthy, Not Just Food That Looks Healthy

            Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

            The basic nutritional advice includes:

            • Eat unprocessed foods
            • Eat more veggies
            • Use meat as a side dish, not a main course
            • Eat whole grains, not refined grains[3]

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            Eat whole grains when you want to learn how to get in shape.

              5. Watch Out for Travel

              Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

              This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

              If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

              6. Start Slow

              Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

              If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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              7. Be Careful When Choosing a Workout Partner

              Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

              My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

              If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

              I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

              Final Thoughts

              Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

              Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

              More Tips on Getting in Shape

              Featured photo credit: Alexander Redl via unsplash.com

              Reference

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