Morning workout - advices

Training early in the morning on an empty stomach is effective if you want to get rid of excess weight, improve your fitness level and endurance. Very useful in the summer, because avoiding the hottest hours of the day. May at first be hard, so observe the following tips to help you wake up early to prepare and give the best of yourself in the morning practice.

 Getting up early in the morning, but how?

Prepare yourself for getting up early in the evening. Planning is key to success in every sphere of life, including fitness. Before you go to bed at night preparing everything for morning exercises - sports clothes, shoes, and everything you need for your workout. This will give you time in the morning to focus on exercise and enjoy them.

 Provide enough sound sleep and rest. If you do not, I guarantee it will affect your performance, but the lack of enthusiasm and fatigue will affect your whole day. Insomnia leads to low productivity. Strive to sleep at least 8 hours straight through the night and you will achieve excellent results in the morning series of exercises. Would be great if you could provide a short afternoon nap for additional recovery.

 As for morning alarm to many people before they wake pressed the off button unknowingly. Get out of bed as quickly as possible, as you hear the alarm bell. One trick is to let the clock or the phone away from your bed so you will have to get out of bed if you want to stop the alarm. Then do not go back to bed or later you will regret.

Once your body is rested 7-8 hours, it was pretty dehydrated. To play sports without being hydrated leads
to premature fatigue and dizziness. Therefore as soon as you become, drink at least 2 glasses of water. During exercise also secure enough water.

 Workout in the morning on an empty stomach?

Eat 15-20 minutes before workout. For example, banana, peanut butter, or other dessert energy food to boost your metabolism and provide energy for your workout without causing problems.
  

Here are some simple strategies that will improve the program for training in the morning.

Train after getting up in the morning to improve your sleep

Morning or evening exercise? There is research that shows what works for better quality sleep.

Strength levels are higher when you exercise later during the day, but the quality of sleep may be affected if you exercise then.

Scientists have made a study in which are  men and women  to 30 minutes of jogging trail at 7 am, at 13:00 noon and at 19:00 pm.

When subjects were exercised in the morning, they spent 85% more time in light sleep, 75% more time in deep sleep and increased the frequency of their sleepcycles by 20%.

In other words, the morning workout dramatically increases the quality of your sleep. If you have trouble sleeping, consider moving your workout at the early part of the day.

How to have more energy ?

We all need a lot of energy, especially during the busiest times of the day. There are countless materials that are devoted to this important topic. We will offer a few tips to increase daily energy and you just have to use them to forget all tiredness and lack of humor.

Although you probably will be not able to apply everything, even a 1-2 performance of our recommendations will help you feel a perceptible difference in a positive way, and this will be reflected in the great work and the gym.
Here are our 10 tips. Let's get started ...
  
 1. Eat more often.

Perhaps the most important recommendation that you should follow and it is mandatory. The reason for the importance of frequent meals should you clear: food = fuel = energy. Whenever you feel that your energy levels are lower, you just have a healthy breakfast.

  2. Eat natural and pure as possible.

Of course, it does not matter how often you eat is important and what you consume! Avoid processed products filled with chemicals, preservatives, salt, refined sugar. No benefit from them, but only harm.  Emphasize fresh fruits, vegetables, natural food that is not processed with tons of chemicals.

Quality food will supply your body with plenty of nutrients that will recharge your muscles and your brain so that you will be top level in the gym.

  3. The proper amount of carbohydrates.

Many people involved in fitness, go too far in restricting carbohydrates per day. The truth is that our bodies need them, so that should not exclude them, just to find the optimal quantity for us. A good rule of carbohydrate intake is eating about 30 grams per meal.

Focus on rye or whole wheat bread, oatmeal, fruits, vegetables, bean products, brown rice, boiled or baked potatoes, are good sources of carbohydrates. Limit soft drinks, processed juices, sweets, ice cream, etc. Sufficient is a quick look on the label of a product to determine whether it is appropriate.

  4. The proper combination of vitamins / minerals / useful omega fat.

Try to get from food. Sometimes it is very difficult, so you can head to the line multivitamin and omega 3-6-9 products that are on the market for nutritional supplements.

 5. Pre workout energy matrix.

It is extremely difficult to have enough energy to workout after a long day. And it has a solution, since we are in the era of pre-workout products that flooded the market and most of them really work and maximize our results in the courtroom.

6. Hydration.

Every biological function in our body is dependent on water, including the use of sugar and fat for energy for our muscles. Better hydration facilitates the proper functioning of the body, and if you exercise, the water is more important. We're talking about at least 2-3 liters a day. 

 7. Keep track of the amount of caffeine you consume.

Yes, caffeine gives energy, but in some cases leads to a vicious circle and addiction, which is bad for you. You feel tired, drink a cup of coffee, but after a few hours have dropped again, and you need more caffeine. Limit it just before your workout and strive not to break your dream. If you drink more than 2-3 cups of coffee a day, then you are addicted and need to reduce it!

  8. Quality sleep.

Everyone has different needs in terms of quantity of sleep. For most people, seven to eight hours is the optimal option. Sleep is very important to how you feel the next day and for muscle growth.

 9. Exercise in the morning.

We know that getting up early is difficult, but even a workout of 15 minutes will be a great help to increase your daily energy.

 10. Do not overtrain. 

Overtraining is common, especially if you are exercising very intensely and you have no enough time for recovery. Train hard two days and the third do very light cardio workout. So you will not feel like lounging on your days off, and your energy levels will remain high.

Protein Shake

The intake of protein should be distributed around 3 time during the day: morning, about weight training (before and after) and at bedtime. Your solution is a protein shake.

 Morning: 

When the other body is not getting enough food catabolism in chewing muscles. It rises due to the small hepatic glycogen so perfect start to the day is something with fructose. Instead of going straight to the muscles as glucose, fructose goes to the liver first. It fills glycogen  and catabolism stops. Fructose has it mostly fruits but also in honey.

 Before the workout: 
Well shake before training provides all the necessary ingredients for growth, stops muscle breakdown during the workout and it gives fuel. But why need at least 20 grams of protein and 40 grams slowly digestible carbohydrates. Shake is the perfect way to a perfect balance between training to nutrients without feeling like overfed and back to bodybuilding science, fruits are an excellent addition. Fructose in them longer lasting energy source and will not upload cause the insulin to prevent melting fat during the workout. An additional plus is caffeine, which increases strength and endurance and reduce muscle pain during exercise.

 After workout:
Shake is essential for post-workout and post-workout for the whole meal. Solid food takes too much time to absorb and lose important minutes that would otherwise go to building muscle. So fast carbs (at least in 60g. in the form of sugars) are the main ingredient of any post-workout shake. Add a mixture of 40g. of whey protein and casein protein gives you guarantee for this!

 Low carbohydrate shake: 
An excellent alternative for protein intake at any time, even immediately before sleep.

 At any time:
Since you need to eat every 2-3 hours, if you wait too long for the next meal, muscle building slows you down. Taking a whey protein shake, slowly digestible carbohydrates and healthy fats perfect way to load your muscles with everything you need.

Building muscles in the morning

When you wake up in the morning, your muscles are in danger. Your body literally eats only muscle mass, because not all night ate. To feed the brain, the body converts amino acids to glucose by the muscles. The fastest method of preventing this process is to take as soon as possible after becoming rapidly digestible protein. No more easily digestible whey protein, so you can start by taking 20 grams of it. More in a minute it will stop the breakdown of muscle. 
It is better to add 5-10 grams of branched chain amino acids (BCAA) to your whey shake. BCAA are three amino acids - leucine, isoleucine and valine, which are the most important amino acids for muscle growth. Since these amino acids are absorbed immediately, they go directly into the muscles, where help stop muscle catabolism.
 The good news is that morning testosterone levels are at their highest peak for the day and you can use this to your advantage. To maximize your anabolic effects of testosterone levels, take 2-3 grams carnitine to increase the amount of testosterone receptors in muscle cells. 

Try to avoid caffeine in the morning.
A recent study found that caffeine in the morning coffee maintains high levels of cortisol. Caffeine can connect with other chemicals in coffee that significantly increase cortisol, which in turn increases the breakdown of muscle. In safe to take caffeine supplements in the morning to avoid a rise in cortisol. 

It is good practice to start the day with a multivitamin complex. Now much research shows that after heavy workouts body depletes its stock of micronutrients, which in turn slows muscle recovery and growth.

Cardio workout in the gym

No chance for a well-muscled with a high percentage of body fat. So do not neglect cardio at the expense of power exercises. Combine them for a successful outcome. 
If you insist on training hard in the gym, not to engage in other aerobic activities, giving due attention to a treadmill, bike, cross trainer or stepper. In addition, to reduce the percentage of body fat, cardio exercise improves circulation and normalizes heart function. Reduce stress and tone up.
To burn fat if you're in bad shape, start with low-intensity, long cardio workouts, slowly walking on a treadmill. If you are in good shape to bet a high intensity cardio - running down the aisle, fast pedaling a stationary bike or cross trainer with a high degree of load. Cardio workout should be done 3 to 5 times a week, 20 to 40 minutes. For beginners, 20 minutes, three times a week are sufficient. In case of insufficient duration cardio is not effective, and in excess would lose muscle mass.
For bigger people are advised to do cardio 3 to 5 times a week, in order of 30-35-40 minutes slow motion. You can use the slope of the path to get into the part and buttocks. And for those who just want to stir, offers three sessions a week, with moderate to fast pace.
Morning glucose content in the blood and muscle glycogen is low, and the body temperature and heart rate are reduced. This is the best time for cardio workout as hard to burn fat and speed up metabolism. 
Before cardio take only foods rich in protein and amino acids, and avoid the consumption of fats and carbohydrates.
Before you start cardio, start with a warm up 3-5 minutes. And in the end gradually reduce the pace to normalize pulse.
And remember: Persistence is the key to good shape and attractive look!

10 reasons to drink warm water with honey in the morning

Tasty drink coffee substitute and awakens the body, needed only seven minutes to absorb completely.

How to prepare the drink?
It's easy. Add 1 tablespoon of honey to a glass of water at room temperature. Stir to dissolve the honey and drink the drink. Honey is a valuable food, but only if it is organic. It is good to be produced in the area in which you live. You can modify the recipe by adding 2 tablespoons freshly squeezed lemon juice, cinnamon or range drink only warm water. Cup of honey and warm water helps with weight loss, provides energy and positively affects the entire body. It is extremely useful combination in the morning, especially in winter, because: 
1. Works antimicrobial
2. Treats cough and runny nose
3. Increases the body's immunity
4. Cleanses the body of toxins
5. Increases metabolism
6. Helps with chronic constipation
7. Normalize the acidity of the stomach
8. Calms the nerves
9. Removes bad breath
10. Rejuvenates and tones the skin - regular use will give a nice pink skin