Thinking about working out 1st thing in the morning...

crombie09 · 07-23-2006, 04:25 PM

The boss at my new job wants me to go workout with him. I figured this would be good to build a relationship with him (since Im the new guy) and to get my training out of the way so I can relax after working my 11-12 hours shifts.

He wants me to meet him a 6am tommorow morning. I think I can do it but Im going to be tired as hell. What should I eat if we're going to be lifting? Just the regular eggs and oatmeal with some EFAs, then take my Met-rx amped pre-workout drink? Figured I would take all my vitamins when I got home with my PWO shake.

**Joe** · 07-23-2006, 04:53 PM

looks good crombie.. maybe a few caffeine pills to wake up the CNS too.

nollz · 07-23-2006, 07:25 PM

I love working out in the morning. I get to work pretty early, so I usually hit the gym around 3:15 AM. When I roll out of bed I hit a quick small whey shake with a few carbs, then drink some BCAA's while I lift. I always seem to be a lot stronger and more focused early on than in the afternoon though.

Hope you enjoy your mornings.

**DougoeFre5h** · 07-24-2006, 02:24 AM

3:15?

Thats a bit abnormal, when do you go to bed?

Crombie, hit up a shake made with around 2 cups OJ, 2 eggs and 3 scoops whey. I think IA recommended this on a previous thread. Its got a little of everything you'll need for an early morning WO. Add some caffeine and any other pre WO stims you may already use. Should be good to go.

nollz · 07-24-2006, 08:59 AM

I only have to do that twice one week, once the next (I'm off every other Friday), repeat, so its not that bad. I usually go to bed between 7-9 PM.

Girth · 07-24-2006, 10:21 AM

I've been an AM lifter for some time now. The birth of my daughter was the driving factor for me. The fact that I workout in my garage that hits about 120 dgrees in the afternoon, also makes it impossible to do at any other time.

It is tough to get used to at first. But after you've done it for a time, you'll despise going back to waiting until after a long work day. About the biggest difference is that you will see a lessening in your 1RM from AM to PM workouts. But aside from that, they are a great way to start the day. It's also very beneficial in the fact that the only cause for a missed workout is yourself, and nothing else. Evening workouts can all too often be disrupted by outside commitments.

The biggest things that have helped me are to get up plenty early. 1 1/2 hour before hand if possible. The meal suggestions above are good. I also sip on a Pro+Carb drink during the workout.

As for the stims, they will most likely be needed at first. But if you read the recommendations of IA and trouble, both will steer you away from that. What is really crucial is a good warmup. Many like to use the treadmill or bike to warmup for about 20 min. prior to the workout. I did a little experiment on this, and found that if I jump rope for about 5-10 minutes off and on, my CNS is MUCH more awake, than if I ride/walk for 20 minutes. Give it a try.

trouble · 07-24-2006, 01:39 PM

Chronotype issues here.

ASPS for anyone lifting in the wee hours of the morning (before 5am). Lark type, going to bed between 7-9pm is as unhealthy as going to bed after 11pm. Just asking for worsened sleep issues, especially if its not routine (couple times a week). Worst issue: forcing the body to expend energy long before the brain is naturally supposed to be awake and functioning, and the body is still supposed to be in repair mode.

Those who work out in the early morning but lack the energy for it - by dint of evening / nightowl chronotype, determined by previous daily schedule (1-2 yrs) - this shift to an early morning workout (before 5 am) can be counterproductive:

1. You need CNS stimulation - oh goodie, just as your cortisol is coming up. *squint*

2. You may lack coordination, focus, and proper preparation for intense workouts. Risks.

3. You may not be adequately rested, if you are shifting daily activity patterns.

4. You may not be in the best shape to drive a car (see 2 and 3). Risks.

5. Your test is low and your cotisol is increasing between 5-7am. What is optimal about this time of day for heavy lifting? Generally, most people do better lifting after work, unless they have strenuous day labor type jobs.

If you have a normal chromotype, then working out at 7am may be acceptable, if energy is coming up as well, you have had time to adequately nourish yourself, prepare mentally for your workout and are constrained by after hours activities that limit gym access (family obligations).

*sigh* None of the respondants in this thread are going to like this post.

Tough old Man · 07-24-2006, 01:57 PM

I have to agree with the above. I have been working out early about 7 am for the past month due to heat and having very high humidity. I believe my strength has suffered from this and I'm only getting in a shake with some oats prior to my workout. Hell I'm way down on energy when I first start. Think I may go back to working out around 1 pm after having a couple of meals and being up a little longer.

Grassroots · 07-24-2006, 02:00 PM

I noticed a big difference working out in the AM against my usual PM.

Sometimes I have stressful days at work and the exercise isn't as good, but still much better than the morning. My strength SUCKS early (before work). I won't go that route again.

nollz · 07-24-2006, 02:14 PM

Hmm. Maybe I will give afternoons a shot again. I usually feel pretty mentally drained at the end of the day, so I switched to mornings, which work really well for me. My strength, energy and focus is really good when I first wake up. Maybe I will try a cup of coffee before I leave work and see if that helps any (I currently don't do any caffeine).

I also did not know going to bed around 8 pm each night was bad.

I think I am going to go read up on some of the sleep articles on the forums and possibly try and adjust when I sleep.

07-23-2006, 04:25 PM	#1
crombie09 Member Join Date: Jun 2006 Posts: 41	Thinking about working out 1st thing in the morning... The boss at my new job wants me to go workout with him. I figured this would be good to build a relationship with him (since Im the new guy) and to get my training out of the way so I can relax after working my 11-12 hours shifts. He wants me to meet him a 6am tommorow morning. I think I can do it but Im going to be tired as hell. What should I eat if we're going to be lifting? Just the regular eggs and oatmeal with some EFAs, then take my Met-rx amped pre-workout drink? Figured I would take all my vitamins when I got home with my PWO shake.

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07-23-2006, 04:53 PM	#2
Joe Moderator Join Date: Mar 2005 Location: Philadelphia, PA Posts: 7,856	looks good crombie.. maybe a few caffeine pills to wake up the CNS too.

07-23-2006, 07:25 PM	#3
nollz Junior Member Join Date: Jun 2006 Location: NM Posts: 16	I love working out in the morning. I get to work pretty early, so I usually hit the gym around 3:15 AM. When I roll out of bed I hit a quick small whey shake with a few carbs, then drink some BCAA's while I lift. I always seem to be a lot stronger and more focused early on than in the afternoon though. Hope you enjoy your mornings.

07-24-2006, 02:24 AM	#4
DougoeFre5h Moderator Join Date: Oct 2004 Location: NY Posts: 1,521	3:15? Thats a bit abnormal, when do you go to bed? Crombie, hit up a shake made with around 2 cups OJ, 2 eggs and 3 scoops whey. I think IA recommended this on a previous thread. Its got a little of everything you'll need for an early morning WO. Add some caffeine and any other pre WO stims you may already use. Should be good to go.

07-24-2006, 08:59 AM	#5
nollz Junior Member Join Date: Jun 2006 Location: NM Posts: 16	I only have to do that twice one week, once the next (I'm off every other Friday), repeat, so its not that bad. I usually go to bed between 7-9 PM.

07-24-2006, 10:21 AM	#6
Girth Member Join Date: Oct 2004 Posts: 48	I've been an AM lifter for some time now. The birth of my daughter was the driving factor for me. The fact that I workout in my garage that hits about 120 dgrees in the afternoon, also makes it impossible to do at any other time. It is tough to get used to at first. But after you've done it for a time, you'll despise going back to waiting until after a long work day. About the biggest difference is that you will see a lessening in your 1RM from AM to PM workouts. But aside from that, they are a great way to start the day. It's also very beneficial in the fact that the only cause for a missed workout is yourself, and nothing else. Evening workouts can all too often be disrupted by outside commitments. The biggest things that have helped me are to get up plenty early. 1 1/2 hour before hand if possible. The meal suggestions above are good. I also sip on a Pro+Carb drink during the workout. As for the stims, they will most likely be needed at first. But if you read the recommendations of IA and trouble, both will steer you away from that. What is really crucial is a good warmup. Many like to use the treadmill or bike to warmup for about 20 min. prior to the workout. I did a little experiment on this, and found that if I jump rope for about 5-10 minutes off and on, my CNS is MUCH more awake, than if I ride/walk for 20 minutes. Give it a try.

07-24-2006, 01:39 PM	#7
trouble Senior Member Join Date: Feb 2006 Location: 3rd star to the left Posts: 1,324	Chronotype issues here. ASPS for anyone lifting in the wee hours of the morning (before 5am). Lark type, going to bed between 7-9pm is as unhealthy as going to bed after 11pm. Just asking for worsened sleep issues, especially if its not routine (couple times a week). Worst issue: forcing the body to expend energy long before the brain is naturally supposed to be awake and functioning, and the body is still supposed to be in repair mode. Those who work out in the early morning but lack the energy for it - by dint of evening / nightowl chronotype, determined by previous daily schedule (1-2 yrs) - this shift to an early morning workout (before 5 am) can be counterproductive: 1. You need CNS stimulation - oh goodie, just as your cortisol is coming up. squint 2. You may lack coordination, focus, and proper preparation for intense workouts. Risks. 3. You may not be adequately rested, if you are shifting daily activity patterns. 4. You may not be in the best shape to drive a car (see 2 and 3). Risks. 5. Your test is low and your cotisol is increasing between 5-7am. What is optimal about this time of day for heavy lifting? Generally, most people do better lifting after work, unless they have strenuous day labor type jobs. If you have a normal chromotype, then working out at 7am may be acceptable, if energy is coming up as well, you have had time to adequately nourish yourself, prepare mentally for your workout and are constrained by after hours activities that limit gym access (family obligations). sigh None of the respondants in this thread are going to like this post.

07-24-2006, 01:57 PM	#8
Tough old Man Banned Join Date: Apr 2006 Posts: 119	I have to agree with the above. I have been working out early about 7 am for the past month due to heat and having very high humidity. I believe my strength has suffered from this and I'm only getting in a shake with some oats prior to my workout. Hell I'm way down on energy when I first start. Think I may go back to working out around 1 pm after having a couple of meals and being up a little longer.

07-24-2006, 02:00 PM	#9
Grassroots Senior Member Join Date: May 2006 Posts: 729	I noticed a big difference working out in the AM against my usual PM. Sometimes I have stressful days at work and the exercise isn't as good, but still much better than the morning. My strength SUCKS early (before work). I won't go that route again.

07-24-2006, 02:14 PM	#10
nollz Junior Member Join Date: Jun 2006 Location: NM Posts: 16	Hmm. Maybe I will give afternoons a shot again. I usually feel pretty mentally drained at the end of the day, so I switched to mornings, which work really well for me. My strength, energy and focus is really good when I first wake up. Maybe I will try a cup of coffee before I leave work and see if that helps any (I currently don't do any caffeine). I also did not know going to bed around 8 pm each night was bad. I think I am going to go read up on some of the sleep articles on the forums and possibly try and adjust when I sleep.

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