Get It Done Early: A Morning Workout Primer
The first thing to do when you wake up is to get ready for your day. You need to look presentable and put on some clothes so that you are ready for whatever it may bring.
There will be many things that you have to deal with throughout the day such as getting ready, eating breakfast, going through your workday, etc… If you don’t take care of yourself now then what happens later?
So, what does a man do before he gets out of bed in the morning? What is the best way to start your day off right?
Well, if you want to build muscle and lose fat at the same time then you need to make sure that you eat healthy foods. One of those foods is protein. Protein helps keep muscles strong and supple while helping burn calories. So, if you’re trying to gain weight or lose weight then it’s imperative that you consume enough protein.
Protein is one of the most important nutrients for building muscle mass. If you don’t eat enough protein then your body won’t be able to properly utilize its resources to build muscle mass. Eating too little protein can lead to low energy levels which can result in fatigue and lethargy. It can also lead to muscle loss because your body won’t be able to repair or build the muscles you already have.
So, how much protein do you need?
Well, that really depends on your goals and fitness level. If you’re an average person then 1 gram of protein per pound of body weight is enough. However, if you’re an athlete or someone with a lot of muscle then you may need up to 2 grams of protein per pound of body weight. As a man, you probably want to be somewhere in the middle which means you should eat around 1.5 grams of protein per pound of body weight.
The best way to get this is from actual food. If you eat several servings of meat, fish, or poultry with each meal then you’ll be getting enough protein. If you don’t like these foods then you can take supplements. Just make sure that they’re high quality and safe to take on a consistent basis.
Don’t just buy some cheap protein powder off the internet or from the drug store.
Now, if gaining weight is one of your goals then eating six small meals a day is important. Each of these meals should have at least 20 grams of protein within them. The best way to do this is by eating foods like eggs, legumes, meat, and fish. If you’re eating meat or fish then try to make sure that the food isn’t too fatty or oily because you want the protein and not the fat.
Eating six small meals a day like this will help your body keep an even flow of energy which will lead to an increase in lean muscle mass.
Now that you know how to eat properly to gain or lose weight, when is the best time to do your cardio and lift weights?
Well, it really depends on what your goals are. If you’re a teenager or in your early twenties then any time is fine. Most young people can get away with doing their cardio and lifting at night because their bodies will have enough time to rest in between. As you get older though, your body needs more rest. If you’re in your thirties or older then it’s best to do your cardio first thing in the morning and your lifting at night.
Now, as for cardio, it’s best to do it first thing in the morning when you’ve eaten breakfast but not immediately before you eat. If you’ve eaten recently then your body will have the nutrients that it needs to burn fat and lose weight. If you haven’t eaten anything then your body will be forced to burn muscle in order to get the energy it needs. Either way, you’re going to lose weight but you’re going to lose more if you’re burning muscle as opposed to just fat.
So, a good time for cardio is first thing in the morning after you’ve eaten breakfast but not immediately before you eat again. This will help you burn more fat and lose weight.
Now, as for lifting weights, that can be done at night after you’ve done your cardio or in the morning before you do your cardio. Lifting at night is okay if this is at least eight hours before you go to bed because your body needs time to rest and repair. If you don’t give it enough time to recover then you won’t see any gains in muscle mass. If you lift weights in the morning then this will rev up your metabolism and kick start your body into burning more calories throughout the day.
Either way is okay but most people prefer to lift at night because it gives their body more rest time.
As for form, there are a lot of different ways to lift weights that can target certain groups of muscles.
Lifting weights first thing in the morning on an empty stomach is also okay because your body will have all day to rest and repair before you go to bed that night. Also, some lifting technique can be practiced without heavy weights, which lessens the amount of time until fatigue sets in. You should only do this for warm-ups and not actual sets though.
If you’re just starting out on a fitness program then either one is okay to do first thing in the morning. The most common though are bench presses, squats, deadlifts, and rows. You can find videos on the internet that will show you how to do these exercises properly so just do a simple search if you’re not sure about anything.
There’s really no wrong way to lift weights as long as you’re consistent with what you’re doing and don’t hurt yourself in the process. If you’ve been working out for awhile and have been gaining some muscle mass then it’s best to lift at night because your body needs time to rest.
Of course, if you’ve never lifted weights before then it would be a good idea to get some personal instruction. There’s nothing worse than doing something incorrectly and getting hurt in the process. You can always find a free fitness class at your local college or university too. They tend to offer things like this to draw in new students.
As for diet, that tends to change on a case-by-case basis depending on what your goals are. Of course this is all just recommended and it really just depends on your goals. If you’re just trying to stay fit and maintain your weight then it’s okay to do your cardio and weights at any time of the day. If you want to build muscle mass then you need to eat more calories than your body is burning.
If you want to lose weight then you need to eat less. It’s really just that simple but again there are many different ways you can do this and it’s best to figure out what works best for you.
If you’re trying to gain weight then it’s best to eat foods that are rich in protein and carbohydrates with some healthy fats mixed in. If you’re trying to gain weight then it would be best to eat more and lift weights at night because this will help your body to build more muscle mass. If you’re trying to lose weight then it’s best to do your cardio first thing in the morning on an empty stomach and lift weights later in the day.
Hope this helps! The composition of these foods doesn’t matter as much as the amount. Make sure you’re eating more than you’re burning. Here’s a website that has nutritious foods ranked from most to least calories: (LINK REMOVED)
If you want to lose weight then it’s best to go for foods that are higher in protein and carbohydrates and lower in fat with some healthy fats mixed in.
Sources & references used in this article:
A primer for daily life by S Willis – 2005 – books.google.com
A primer on securitization by LT Kendall, MJ Fishman – 2000 – books.google.com
Stress and Burnout: A Primer for Special Education and Special Services Personnel. by W Whitman – 1904 – Small, Maynard
A primer of biomechanics by SF Shaw – 1981 – ERIC