Guest guest Posted October 17, 2007 Report Share Posted October 17, 2007 I train with a few people around 5am There is some research that says that it is advisable to eat a scoop of whey together with a quick carb before workout (such as a date) Lawrence > > I am currently in a situation where the only time I have to workout is > early morning. This time is not something I prefer to do because > motivation is low for me and I feel less energetic. My goals at the > time revolve around building strength and power and I dont like the > idea of working out on an empty tank. Do any of the supertrainers out > there have advice for morning workouts? > > Matt Tentis > Kellogg, MN > -- Sincerely Lawrence Fisher Wingate Certified and Trained Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 17, 2007 Report Share Posted October 17, 2007 Matt, I am not a super trainer but I have found that your get used to whatever time you train. Your body just turns on, once it has had a few trial runs. Sharah Sydney Australia Morning Workouts I am currently in a situation where the only time I have to workout is early morning. This time is not something I prefer to do because motivation is low for me and I feel less energetic. My goals at the time revolve around building strength and power and I dont like the idea of working out on an empty tank. Do any of the supertrainers out there have advice for morning workouts? ================================= Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 17, 2007 Report Share Posted October 17, 2007 A few random thoughts from many years of personal experience in this area. During the week, I am only able to exercise very early and on an empty tank. My $.02, fwiw... First, I think your body does get used to this routine. It's not textbook-ideal, to be sure, but the body is more flexible than many give it credit for, I believe. Second, you may want to adjust your dinner meals. Focus on eating things that have a slow burn time so there's something left in the morning. Two examples from my own meal planning: fish and yogurt. Third, look at the ergogenic possibilities of caffeine (really). There's a lot of research about the benefits of caffeine before exercise and in real life, for me, it's even more important at that hour. The problem is the delivery method. You're going to puke, probably, but I chew some Jolt chewing gum while I feed the dog (so she doesn't bark while I exercise and wake up the rest of the household). It's pretty rapid and doesn't involve a lot of fluid sloshing around afterwards. FWIW... Newell/Boston, MA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 17, 2007 Report Share Posted October 17, 2007 Hi Matt, My advice for morning workouts is the following. First, get to bed early and make it a habit. A good nights rest makes getting up a lot easier, and the more often you go to bed and get up at the same time, the easier it is on the body. Second, prep everything the night before. I usually have my clothes ready at the side of the bed, and my breakfast ready to be prepped and eaten in the next room. My lunch and whatever else I need for the day is also all ready to go. This way you can get up, eat, jet out the door and quickly get right into your training. Doing this kind of a routine, I feel " superpumped " following my training and the rest of the day is efficient and productive because I feel like I'm on a roll already. For food, something light that digests quickly is good. I used to eat vector cereal as the sugar in there seemed to give me the energy I needed for training. Followng training I always had a little bit of sugar to settle the stomache, and then somethig heavier and more complex. I love training in the morning and this is what has worked for me. Hope it helps. Luc Lefebvre Edmonton, Alberta Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 17, 2007 Report Share Posted October 17, 2007 I am not a " supertrainer, " but I have something that works really well for me. It is basically an adaptation of a Berardi recommendation. I combine 3 level scoops of gatorade powder with one full scoop of whey protein (24g whey protein, I use Optimum Nutrition Natural Whey), shaken in 900 to 1000ml of water (nalgene bottle). Then I drink most of it (600 ml or so) about 30 minutes before the workout, and sip the rest throughout the workout. It works really well for me, and I use the same formulation whether I am lifting or running that day. I always follow that workout with a meal of 2 packets instant oatmeal, 1/4 C. walnuts, 1/4 C. prunes, and one banana (or something like that). Crain Los Angeles, USA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 17, 2007 Report Share Posted October 17, 2007 About 5-6 years ago I began working out at 5:00 am because it was the only time of the day that I could be guaranteed 1 hr of uninterrupted exercise. Other than 1 cup of coffee to wake me up I never ate before my workout. For activities lasting one hour or less your muscles and liver have more than enough stored glycogen to supply you with all the energy you will need even for a high intensity workout. The protein you ingest prior to a work out will not be needed for energy an is probably more important after a workout than before. The key to having enough glycogen in your muscles for your next workout is to be sure to have enough carbs and protein in you diet within the first two hours post work out. Food ingested within 1 hour of your workout will probably be of little use unless your training session lasts more than 1 hour. Ralph Giarnella MD Southington Ct USA --- matt_tentis wrote: > I am currently in a situation where the only time I > have to workout is > early morning. This time is not something I prefer > to do because > motivation is low for me and I feel less energetic. > My goals at the > time revolve around building strength and power and > I dont like the > idea of working out on an empty tank. Do any of the > supertrainers out > there have advice for morning workouts? > > Matt Tentis > Kellogg, MN > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 17, 2007 Report Share Posted October 17, 2007 Doing this kind of a routine, I feel " superpumped " following my training and the rest of the day is efficient and productive because I feel like I'm on a roll already. **** I find the same thing with my high school cross country runners. Several times throughout the season we run in the morning. One of our Tuesday AM sequences is our vVDOT run: three time three minutes with a three minute recovery after each three minute run, and with each athlete needing to cover a specific distance within that three minutes.?We do this at the track, and then I give them the afternoon off. This actually extends the recovery time for our Wednesday afternoon twenty-five minute LT run. Even our high school kids feel pretty much as noted above, and by two o'clock, they are excited because they realize they have the afternoon off! Our AM workouts are never time wasters. The kids are very consistent about getting their at or before six, and they are focused on the workout because they want to get home to shower before school. It's pretty cool that twenty-eight kids are doing reps of 600 to 900 meters under the stars, and will still be heading back home before sunrise! On some mornings, the football field sprinklers come on, and that further adds to the atmosphere. Ken Jakalski Lisle HS Lisle, Illinois USA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 17, 2007 Report Share Posted October 17, 2007 Hi Matt, I agree with what Luc wrote below. I'm no supertrainer either, but I've done the 5am thing for many years, mainly because mornings are easier to predict. I'm a little stronger in the afternoon and evening but that takes time away from playing with my kids and chasing my wife. My focus is a mixture of powerlifting and bodybuilding and is mainly for general fitness and participating in the aforementioned domestic activities. I generally get up, drink water, and drive to the gym. I take creatine and a post workout drink or shake directly after the session, and generally eat again an hour or so later. My workout sessions are usually 45-55 minutes long so it works for me. Brett Brett Draper, UT > > Hi Matt, > > My advice for morning workouts is the following. First, get to bed > early and make it a habit. A good nights rest makes getting up a lot > easier, and the more often you go to bed and get up at the same > time, the easier it is on the body. Second, prep everything the > night before. I usually have my clothes ready at the side of the > bed, and my breakfast ready to be prepped and eaten in the next > room. My lunch and whatever else I need for the day is also all > ready to go. This way you can get up, eat, jet out the door and > quickly get right into your training. Doing this kind of a routine, > I feel " superpumped " following my training and the rest of the day > is efficient and productive because I feel like I'm on a roll > already. > > For food, something light that digests quickly is good. I used to > eat vector cereal as the sugar in there seemed to give me the energy > I needed for training. Followng training I always had a little bit > of sugar to settle the stomache, and then somethig heavier and more > complex. I love training in the morning and this is what has worked > for me. Hope it helps. > > Luc Lefebvre > Edmonton, Alberta > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 18, 2007 Report Share Posted October 18, 2007 Matt, some studies show that testosterone to cortisol ratio is better when you work out in the evening (which may optimize your workout). However, as some other members have suggested, a shake or a quick snack about 30 mins before you train will help you in the morning. Chronobiol Int. 2004 Jan;21(1):131-46. Influence of circadian time structure on acute hormonal responses to a single bout of heavy-resistance exercise in weight-trained men. Bird SP, Tarpenning KM. http://tinyurl.com/2pcq97 Gympie, Australia > > I am currently in a situation where the only time I have to workout is > early morning. This time is not something I prefer to do because > motivation is low for me and I feel less energetic. My goals at the > time revolve around building strength and power and I dont like the > idea of working out on an empty tank. Do any of the supertrainers out > there have advice for morning workouts? > > Matt Tentis > Kellogg, MN > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 18, 2007 Report Share Posted October 18, 2007 I can't believe that posters haven't yet mentioned the morning trainer's secret: a coffee maker with a timer. Heading down to the home gym in Toronto, ON at 6:24 am, Krista -Dixon kristascottdixon@... Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 19, 2007 Report Share Posted October 19, 2007 No timer here, just a microwave. I'm all about that wonderful freeze-dried instant Tasters Choice coffee lol! I have been addicted to TC for soooo many years. It so good! I haven't used my Bun coffee maker in many years. I just go to starbucks for my good brewed coffee. Ren Washington USA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 19, 2007 Report Share Posted October 19, 2007 No timer here, just a microwave. I'm all about that wonderful freeze-dried instant Tasters Choice coffee lol! I have been addicted to TC for soooo many years. It so good! I haven't used my Bun coffee maker in many years. I just go to starbucks for my good brewed coffee. Ren Washington USA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 6, 2008 Report Share Posted January 6, 2008 Hi all I am 23 and a student and I'm trying to find time to stay fit. It seems that mornings immediately after I wake up are my best time. However I'm wondering if this is actually making positive impact on my day and my body. I roll out of bed and do some curls, crunches, push ups and balance drills. Then I try to eat some type of carbs and fruit. Then I spend the rest of the day working and going to class. I guess I'm just curious if this is a wise thing to do 5 days a week, or if I should move my training to another time of the day. Anyone have any advice? Thanks ?? Columbus OH, USA Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 6, 2008 Report Share Posted January 6, 2008 What are your goals? > Hi all I am 23 and a student and I'm trying to find time to stay > fit. It > seems that mornings immediately after I wake up are my best time. > However I'm wondering if this is actually making positive impact on my > day and my body. I roll out of bed and do some curls, crunches, push > ups and balance drills. Then I try to eat some type of carbs and > fruit. Then I spend the rest of the day working and going to class. I > guess I'm just curious if this is a wise thing to do 5 days a week, or > if I should move my training to another time of the day. Anyone have > any advice? Thanks > > ?? > Columbus OH, USA > > > Hobman Saskatoon, Canada Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 7, 2008 Report Share Posted January 7, 2008 , These exercises are relatively low intensity, so they can certainly be done daily. I would add some lower body- BW squats, lunges, step ups. Also to change intensity, try for more reps in a certain amount of time, more total reps per set. Adding another session of those exercises at night as you adapt to this training. I would also add some protein to your breakfast. Mark , MS ATC CSCS Camillus ,NY Quote Link to comment Share on other sites More sharing options...
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