Subj: The Beauty and Magic of an Early Morning Workout Regimen and How You can Become a Morning Person.
[This article is Under construction]
Becoming a morning person is easy once you realize the benefits.
Early morning workouts changed my life. I was able to completely turn my life around by waking up early and lifting weights.
Once I was in an early morning routine, my whole perspective changed. My mood improved, I was more productive and I started getting more of the things I wanted.
For a long time, I was stuck in a rut – my personal and professional progress was moving slow. I constantly felt like I was playing ‘catch-up’ with my day and didn’t think I was accomplishing much. I didn’t know what to do, but knew I had to do something.
If you’re nervous or anxious during the day, try working out in the mornings before work. You’ll notice the difference immediately. You will cruise through the day with greater grace and ease.
The world’s greatest producers and influencers are earlier risers. Pro athletes, CEOs and other high performers all wake up early in the morning.
Hitting the weights first thing in is a jolt of endorphins rushing through your body.
There are some tremendous mental and physical benefits from working out early in the morning.
How I Became a Morning Person
Establishing a morning weight training routine can be challenging, especially if you’re not a morning person. But, Becoming a morning person is easy if you have something to look forward to. It’s addicting after a while and you won”t be able to wait for your next day to start so you can get after it.
Getting to the gym is hard enough as it is sometimes. Dragging yourself out of bed at 5 A.M. can be 10x harder. It’s much easier to stay in your comfy bed and snooze a few extra hours. It’s a tough go to begin with but your day is much easier once you do it.
I treat my morning workouts as a ‘primer’. Getting my body and mind fully activated and ready for the day.
Not so long ago, I was overweight, broke and unhappy. I weighed 230+ pounds, had low energy and was moody. I lived with my parents and worked a job I didn’t like. The house was cramped, crowded and I had no privacy. This is not where I wanted to be as a guy in my mid 20’s.
I was quickly approaching my wits end and had to take action fast. It was time to take control of my life and live the way I wanted to without interruption or unwanted influence. I wanted to get back in shape, get back out on my own, and I wanted to make more money.
Morning Workouts Turned my Life Around
I made up my mind to get in great shape, In less than 6 months I did the things that I wanted to do: Moved into my own apartment, I lost 20 pounds of fat, and I landed a better job with better pay and more opportunity.
Early morning workouts were a major factor in my success. Waking up early to workout every day gave me the discipline, time and energy I needed to accomplish my goals.
I woke up and hit the gym by 5:30 AM every weekday. I would shower and dress at the gym, then go straight to work feeling great.
My optimism and elevated mood lead to personal inspiration and better results at work. I started networking, taking on projects, and interviewing for better roles.
early Morning workouts allowed me to start my day on a positive note and I kept that optimism with me all day.
Working out in the morning gives you a psychological advantage. You’ve already accomplished something and you’re ready for more action. You’re fired up, energized and have a sense of calm control.
Three Steps to Get Into A Morning Workout Routine
A great morning workout starts the night before.
“Failing to prepare is preparing to fail.” – I’m sure you’ve heard that one before. It sounds trite, but it’s true. It takes effort to build a habit, you need to have a system or you’ll likely fail.
#1. Mentally Prepare Yourself
Commit to wake up early and get to the gym.
Tell yourself you are going to get to the gym by 5:00 AM no matter what. There’s no way around it. Your mind is made up so there’s certainty and no indecision. Surprisingly, committing in advanced makes it easier to wake up in the morning!
#2. Plan Workouts in Advanced
Write down your entire workout at least a day before you actually perform the workout. Write down every exercise, every set, and every rep you will do.
Use an app, use a pen and paper notebook, use whatever works best for you.
I track my workouts with google sheets using my iPhone. Type workouts ahead of time and fill in the reps/weight used after completing each set. I also use it to take notes to help improve. Like if I change my foot position on squat and it felt better, I jot it down.
#3. Prepare Your Gym Gear the Night Before
Put all of your gym clothes next to your bed so you wake up, put them on and get out the door.
These 3 steps are important to make early morning workouts work for you.
Make it easier on yourself by setting a plan in motion prior to going to bed. When you invest time into something you’re less likely to give up. All you have to do is be on autopilot when you wake up. That’s by design, you want to wake up, get ready and get to the gym without having the think. The more you think, the more likely you are to talk yourself out of going to the gym.
Remember, the goal is to get to the gym AS SOON AS POSSIBLE after you wake up.
The longer you hang around, the more time you have to talk yourself out of going to the gym. Don’t give yourself the chance to think of an excuse not to go to the gym.
Don’t think. Just go. Do all your prep work the night before so you can just wake up and go!
Set all of your gym clothes out before you go to bed. I put all my gym clothes on my dresser. Shirt, shorts, underwear all ready to go.
If you go straight to work after the gym, pack your gym bag before bed so you can just grab it and go.
It might be hard at first but it gets easier. After a few workouts you’ll look forward to waking up early and hitting the weights. You’ll feel amazing and be super productive during the day. It’s an awesome feeling.
My Morning Routine
(The Night Before)
9:00 PM: Set out my gym clothes for the next morning. Plan my workout. Pack my gym bag with work clothes and toiletries. Load and set my coffee maker.
9:30 PM: Go to bed.
(The Morning of)
5:00 AM: Wake up. Slam 32 oz of water. I fill up water before bed and set a full glass on my night stand. First thing I do in the morning after I wake up is sit up in bed and slam some water. This wakes up your body “from the inside out” and rehydrates you after hours of being dehydrated.
5:02 AM: Piss Excellence (name that movie).
5:03 AM: Put on the gym clothes. I set out my gym clothes the night before. I set out Shorts, a shirt and socks. This way I don’t have to think about what to wear or look for what I need.
5:04 AM: Pour my freshly brewed coffee into my coffee cup. I set my coffee maker on a timer to brew 10 minutes before I wake up. This way I have hot, strong coffee waiting for me each morning.
5:05 AM: Put on gym shoes and my headphones. Fully charged and ready to rock. Then it’s off to the gym to crush my workout.
I usually workout for about an hour. Sometimes 75 minutes depending on the day. I might go back to my apartment to shower when my workout is over or I might sit in the sauna for a bit. If I sauna, I will shower and get ready for work at the gym.
From the time you wake up to the time you leave your house should take less than 5 minutes.
10 Benefits of Early Morning Workouts
#1. Morning Workouts are Quicker, more Efficient, and more Effective
Morning workouts allow you to go to the gym and take care of business fast. You avoid the after work gym rush that happens every weekday at approximately 5:00 P.M.
Working out after work takes almost twice as long as a morning workout. The gym is packed afterwork and the equipment I wanted is almost always occupied.
I would see people I knew that wanted to talk. This can kill your momentum in the gym. Especially if you’re limiting your rest between sets.
Don’t get me wrong, I enjoy talking to fellow gym-goers. It’s a community of people working toward the same thing, betting themselves. It’s a pretty cool thing.
My afternoon workouts were good but not always great because it’s hard to get into an uninterrupted “gym flow”.
On the other hand, every morning workout I’ve had was great.
People at the gym at 5 A.M. mean business. They have shit to take care of and goals to crush. These guys (and girls) want to get to the gym, work hard and get out so they can continue to crush their day. They are pleasant, polite, and usually successful professionals. They say “Hi”and ask how you’re doing but keep the chit-chat short so they can get back to their workout.
You meet some great like minded people and can even learn a thing or two watching them or talking to them. Everyone wants to be there and work so it gives great vibes and makes for a great workout environment.
Morning workouts are fast and furious. The equipment you need is almost always available. You workout faster because you have the added pressure of being to work at 8A.M. so you won’t dilly-dally. This results in a great workout where you pushed yourself to get more done in less time.
#2. Early Morning Workouts Increase Your Productivity
You’re best work happens in the morning. That’s true in and out of the gym. In the morning hours you’re mentally refreshed and focused.
Working out early enhances your productive hours because it primes you physically and mentally. You breath oxygen deep into your lungs, pump blood through your body, warm up and loosen your muscles. Your nervous system is firing on all cylinders making you mentally sharp and focused.
Make the most of your morning hours and hit the ground running. Magic happens in the morning before the sun comes up.
Lou Zhu wrote the Art of War. In the Art of War it describes how the first army to the battlefield has the advantage. The best athletes arrive to practice early. The best employees get to the office early.
Arrive first and you are ahead of the curve. Most people will be just warming up and you’ll be running at full speed. You’ll feel more at home compared to whoever arrives later. When you’re more comfortable with your surrounds and alert. You act and react better.
This is true in my experience. When I get to the office after a morning workout I’m revved up and ready to get after it.
#3. Early Morning Workouts Boost Your Mood
Working out makes you feel great. It’s the best way to boost your mood. No two ways about it. What’s better then getting psyched up, throwing weight around, looking good and feeling strong?
This feeling sticks with you all day. And will positively impact everything you do the rest of the day. There’s also something to be said for the sense of pride you feel .
Working out released endorphins (the ‘feel good’ chemicals) in your brain, making you feel amazing. You’ll have a better sense of well-being after a good workout.
#4. You Will Burn More Fat
Morning workouts are effective fat burners. You will stay leaner and more limber since you’re moving your body throughout the day rather than laying around the house or sleeping like you probably would training in the afternoon or evening. This enhances the ‘afterburn’ effect. The afterburner effect is the time after a workout that your body is boring an increased amount of calories in order to recuperate after the workout. Being awake for this enhances the afterburner effect.
#5. You Will Build More Muscle Working Out in the Morning
For an added benefit, you can workout fasted. Working out fasted Increases HGH natural human growth hormone by 1000% That’s ONE THOUSAND PERCENT. 3 zeros. Your body is fully focused on working out, not digesting food. everything is stored and in it’s place ready to be used to maximize your workout. Make sure you get enough protein to maximize growth.
After ten early morning workouts (I workout each weekday) I put on 5 pounds of lean muscle even though I was working out on an empty stomach. The only thing I had was water and coffee before and during my workout. I am amazed at the result! I wanted to know why that happened as I thought I would lose or maintain my weight rather than gain.
Meal prep is a good way to make sure you get the nutrition you need to build muscle, recover from workouts, and keep your energy level up throughout the day.
The muscle gain came from a few factors- The increase of growth hormone my body gave off naturally due to working out in a fasted state. Also before I was lifting right before bed and only got one meal in for the next 8-10 hours. When I lift in the morning I had 2-3 meals in that same time window. The multiple meals provided my body with a constant supply of food to build muscle. Unlike before when I worked out, ate a meal, then slept for 8 hours.
#6. Early Morning Workouts Help You Sleep Better
Starting your day earlier will naturally make you feel tired sooner. You’ll be ready for bed when evening rolls around.
I’m in the mood to read or relax and ease into bed around 9 or 10. I fall asleep within minutes of laying in bed and sleep like a rock. You’ll look forward to a night of restful deep sleep.
My body adjusted to waking up early so getting out of bed became easier. Within a few days I was waking up on my own minutes before my alarm went off.
Evening workouts often made me too tired to do anything productive, yet too restless to fall asleep at a decent hour. I’d lay in bed for hours still wound-up from my workout. I wasted time just laying in bed trying to fall asleep plus I’d be worn out the next day.
#7. You are More Likely to Stick to an Early Morning Workout Routine
By working out first thing in the morning, you get it over with. Nothing can stop your workout if it happened already. You won’t miss a gym session because something. You’ll have no excuse or opportunity to miss a session if you workout early in the day.
#8. You Will Feel Less ‘Edgy’ and Less Anxious Throughout the Day
You burn off all the extra ‘nervous’ energy during your morning workout. You’re body fires on all cylinders during your workout so your are awake, alert and ready for action.
I have my workout in before most people start their day. I was able to get ahead of my day and accomplish more things that I needed to do. Throughout the day everything seemed more relaxed and less hectic. I had focus and more energy. I could think clearly and moved from task to task with ease. My confidence and mood elevated and I was eager to engage in meetings at work.
#9. Builds Discipline
Discipline allows you to get sh!t done.
Waking up early to workout builds discipline. Sometimes in live you have to do things you’d rather not do but are necessary. Forcing yourself out of bed in the wee hours prepares your mind for powering through tasks you loathe. It’s all about mindset and working out gives you enthusiasm to get just get it done.
There’s some pride that goes with waking up early. It makes you feel like you’re in CONTROL. Taking charge and getting stuff done is easy when you feel in control.
#10. Your Nights are Free when You Workout in the Morning
The rest of your day is wide open when you workout in the morning.
You can put in more hours at work. Get ahead professionally or financially. You can start your own business. You can go to the beach or the park or out for a hike. Or take your girlfriend on a weekday dinner date (she’ll love it and you’re new muscles).