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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 August 15, 2018

            7 Amazing Things That Will Happen When You Do Plank Every Day

            7 Amazing Things That Will Happen When You Do Plank Every Day

            Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

            Video Summary

            Why is it important to train up our core strength?

            There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

            This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

            Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

            In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

            One Exercise, multiple benefits

            There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

            By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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            When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

            Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

            In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

            What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

            What will happen when you start doing planks every day

              1. You’ll improve core definition and performance: 

              Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

              • Transverse abdominis: increased ability to lift heavier weights.
              • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
              • Oblique muscles: improved capacity for stable side-bending and waist-twisting
              • Glutes: a supported back and a strong, shapely booty.

              2. You’ll decrease your risk of injury in the back and spinal column

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                Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                3. You’ll experience an increased boost to your overall metabolism

                  Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                  4. You’ll significantly improve your posture

                    Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                    A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                    A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                    On top of everything, someone with good posture looks better, healthier, and more confident.

                    5. You’ll improve overall balance

                      Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                      6. You’ll become more flexible than ever before

                        Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                        7. You’ll witness mental benefits

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                          Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                          How to hold a plank position

                          1. Get into pushup position on the floor.
                          2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                          3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                          4. Your head is relaxed and you should be looking at the floor.
                          5. Hold the position for as long as you can.
                          6. Remember to breathe. Inhale and exhale slowly and steadily.
                          7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                          Watch the video if you have any doubt!

                          Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                            How to improve your plank time gradually

                            1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                            2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                            3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                            Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                            Who Should Be Cautious Doing The Plank?

                            You need to be cautious doing Planking exercises if any of these risks apply to you:

                            • Prolapse
                            • After prolapse surgery
                            • Pelvic pain conditions
                            • Weak or poorly functioning pelvic floor muscles
                            • Previous childbirth
                            • Overweight

                            Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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