Eat, Sleep & Work Better: 7 Ways to Wake Up for Morning Workouts

by clarkebenefits_admin Posted on: September 29, 2017Categories: LiveWell 24/7

Exercise in the morning to make your workout work for you! Did you know that morning exercise yields better long term results than afternoon or evening workouts? According to RD Mitzi Dulan, that is because working out first thing in the morning allows you to develop a consistent routine with minimal scheduling conflicts, helps you make healthier food choices throughout the day, and is also responsible for a boosted metabolism throughout the rest of the day. Excess Post-Exercise Oxygen Consumption (EPOC) is responsible for this “extra” burn; one study found that participants who worked out in the morning burned an extra 190 calories in the 14 hours after exercise! In addition, studies show that exercising in the morning increases productivity, and results in a better night’s sleep than PM workouts.

Striving to succeed at joining the morning workout crew, but keep hitting snooze? Check out these 7 tips for tackling the early AM wake-up time.

Prep your java the night before: Make a cup of black coffee and place it in the fridge before you go to bed; drink it first thing in the morning to avoid unnatural pre-workout supplements, speed up your metabolism, and aid in fat loss while you workout.
Splash Yourself: As soon as you crawl out of bed, head to the bathroom and splash cold water on your face; it’s an automatic wake-up that will get you started and ready for the day.
Buddy System: Find someone to run with, carpool to the gym with, or talk about your fitness goals and progression with. By having someone else holding you accountable to the early morning workouts, you are less likely to bail. Can’t find a buddy? Sign up for a fitness class, personal training session, or find a free community running group/workout in your area.
Plan, plan, plan: Plan your outfit the night before, pack post-workout snacks into your gym bag, and prepare an exciting new playlist for your workout. The less you have to do in the morning before heading out the door, the easier it will be!
Set the alarm clock far away: This is one of the go-to tricks for becoming a morning person. Set your alarm clock across the room so you have to get out of bed to turn it off. Chances are, once you are up, you will stay up!
Go to sleep early: Once you solidify a routine of waking up early, this trick will come naturally. However, in the beginning, your body may need some coaxing. Try shutting down all electronics about an hour before bed, making sure your room is completely dark, or having a cup of Sleepytime Extra Tea.
Have something to look forward to: The optimal time for post-workout refueling is 30-60 minutes after you finish your workout, so reward yourself with a tasty, healthy, breakfast such as a blended smoothie or yogurt parfait.