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-   -   Morning Workouts (http://www.precisionnutrition.com/members/showthread.php?t=538)

EnTransit January 23rd, 2006 06:44 AM

Morning Workouts
 
Howdy,


Recently, I moved my training sessions from early afternoon to early morning. After a week of this, I felt like it served a lot of purposes.
  • Saved time by eliminating extra changing/showering since I just wake up and go.
  • Made me more productive since Im not fighting the 3:00pm wall.
  • Made me more apt to stick to my plan for the day since I started the day so productively.
So, I like having my workouts early. However, I eat breakfast about 5:15-5:30 then get to the gym when they open at 6:00. I could push the workout later, but I have places to be by 8am. So, is 30-45mins between Breakfast and WO/PWO workout drinks enough time?

Is everything alright with this timing or should there be more space? As an aside, I could always eat earlier, but then I have to sit around my apartment for an hour or so before the gym opens at six, with not much to do.


Josh

R D January 24th, 2006 12:06 PM

Morning Workouts
 
Josh,

I've had that question for a while too . . . .

However, I approach it just a bit differently. I get my workout in before my first Feeding Opportunity.

My health club opens @ 5:00 and I'm there when they unlock the doors.

Mon-Wed-Fri ( full body weight workouts ) w/ 10 min cardio warm-up and 10 min. ( high intensity ) cardio post workout.

Tue-Thur-Sat ( sometimes Sun ) I get a hour of more mid-level cardio.

I'm a "fat" boy ( right now ) - 5'9" 210 lbs. @ 20% Bodyfat, so I'm not really worried about going catabolic. Maybe later, as I lean out ?

My first "Feeding Opportunity" is a full dose of Surge as soon as I finish my workout around 6:30 a.m. And then I continue with meals every 3 hours until I go to bed around 10:00.

I've just gotten started, so I can't really tell you how it's working yet. My next check point it in two weeks.

I'm curious what type of advice we will get from the forum ?

TX - R.D.

forlife January 24th, 2006 12:10 PM

I think the PWO drinks are an exception to the every 2-3 hours habit. I usually eat something 1/2 hour to an hour before working out, then take my PWO during the workout.

cbeltrante January 24th, 2006 12:31 PM

I workout at around 4:30AM and I have a freshly juiced drink of carrots, celery, and an apple with 3 teaspoons of Greens+ and a scoop of protein powder mixed in before my training session.

GoatNinja February 21st, 2006 07:30 PM

Quote:

Originally Posted by cbeltrante
I workout at around 4:30AM and I have a freshly juiced drink of carrots, celery, and an apple with 3 teaspoons of Greens+ and a scoop of protein powder mixed in before my training session.

Well, hats off to you for being able to workout @ 4:30am - what's the secret?
I read a neat article on t-nation by Dr. Lonnie Lowery, explaining the best time of the day for fat burning - during the waking (morning) hours. It also states that this would be the worst time for muscle building - what gives? Does anyone know when the testosterone hormone is at it's max during the day? I heard around noon but I'm not sure. I only have time to train at 5pm

WiZlon February 21st, 2006 08:12 PM

Another interesting point from T-Nation about monring workouts is that your spine elongates overnight (as you let the effects of yesterday's gravity wear off for a few hours during sleep). Thus, in the morning, your spine is more squishy and susceptible to damage (so goes the theory from Dr. Ryan, I believe (apologies if I misquited the source)).

Thus heavy lifts that load the spine (squats, Deads, etc.) are better done in the evening in terms of back-safety. Interesting thought, eh?

Makes sense to me. I now do heavy lifts at night, which is not always convenient; but I figure I don't need to learn the hard way when it comes to back pain. :-)

WiZ

BPB March 2nd, 2006 01:25 AM

I was actually under the impression that overnight is when your testosterone levels rise the most, which would make the morning when your test levels are the highest.

Carter Schoffer March 2nd, 2006 02:06 AM

Points to take home -

(1) EAT BEFORE RESISTANCE TRAINING!!! One doesn't get to decide when their first feeding oportunity is most convenient, it's immediately upon rising. Now I won't be nearly as assertive when it comes to being fasted for cardio but whether you are or not is likely inconsequential. I don't care if it's a scoop of protein and 1/2 serving of Greens+, you have to consume something before lifting weights.

(2) Scheduling your workouts with the peaking of circadian rhythm testosterone production won't have much if any impact on body comp, performance, etc.

(3) If you're eating (or drinking) a meal immediately prior to your workout, you can possibly get away without a workout drink or at least a less substantial workout drink. This all depends on your goals and how well you're progressing towards them.

R D March 2nd, 2006 01:46 PM

Carter,

Just read your last post . . . .

In terms of reaching my personal goals, this is probably the most confusing issue I face.

Since my last post above, I've changed my workouts just a bit. But I'm still working out @ 5:00 a.m. Mon-Fri and @ 7:00 a.m. on Sat & Sun.

Mon - Tue / Thur - Fri ( weight workouts ) w/ 10 min cardio warm-up and 10 min. ( high intensity ) cardio post workout.

Then, Wed - Sat & Sun I get a hour of more mid-level cardio ( combination of Elliptical and Treadmill ) @ approx. 11.5 Mets.

In a little less than 2 months, I've gone from 215 @ 19.8% to 207 @ 17.1% ( and I'm very pleased ). That said, almost everything came off in the first month, and I've been pretty much the same for the last month. So, I'm looking to start making my first set of "adjustments" to get back to losing more bodyfat. I didn't make any adjustments after the first month becaue I was still moving in the right direction.

Given where I'm at, and that my ultimate goal is 9.9% BF should I still be using a feeding opportunity prior to lifting ?

I'd really be interested in your opinion.

TX -

Carter Schoffer March 2nd, 2006 02:07 PM

Most certainly you should. Think about what you're trying to accomplish by lifting weights. The primary goal of resistance training in terms of body composition at least, is to facilitate the growth of lean mass or muscle tissue. This lean mass gain serves the purpose of (1) creating a favourable aesthetic, irrespective of body fat levels and (2) building the "engine" so to speak that burns your fuel stores (adipose tissue). Without proper nourishment, you won't to properly serve this goal.

Now one can argue that resistance training can also be used for it's energy expenditure properties. While this argument certainly has merit, it shouldn't be the primary motivation for picking up a barbell or dumbbell. Furthermore, irrespective of what one is trying to accomplish, intensity is the key weight room performance. If you're not able to maximize your performance, you won't be able to maximize your progress.

So again, to R.D. and all others that read this. No matter what your goal or situation EAT UPON RISING BEFORE MORNING RESISTANCE TRAINING BOUTS or bouts requiring any appreciable level of performance!!!


Quote:

Originally Posted by R D
Carter,

Just read your last post . . . .

In terms of reaching my personal goals, this is probably the most confusing issue I face.

Since my last post above, I've changed my workouts just a bit. But I'm still working out @ 5:00 a.m. Mon-Fri and @ 7:00 a.m. on Sat & Sun.

Mon - Tue / Thur - Fri ( weight workouts ) w/ 10 min cardio warm-up and 10 min. ( high intensity ) cardio post workout.

Then, Wed - Sat & Sun I get a hour of more mid-level cardio ( combination of Elliptical and Treadmill ) @ approx. 11.5 Mets.

In a little less than 2 months, I've gone from 215 @ 19.8% to 207 @ 17.1% ( and I'm very pleased ). That said, almost everything came off in the first month, and I've been pretty much the same for the last month. So, I'm looking to start making my first set of "adjustments" to get back to losing more bodyfat. I didn't make any adjustments after the first month becaue I was still moving in the right direction.

Given where I'm at, and that my ultimate goal is 9.9% BF should I still be using a feeding opportunity prior to lifting ?

I'd really be interested in your opinion.

TX -



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