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As stated on the frontpage any activity that gets your blood pumping is good in the morning. It’s preferably something you really like to do and that will put a smile on your face. Remember this is something you will do every day. The excersises and form of training can vary, but optimally you will do something every day.
First you must set a goal with your workout. what do you want to accomplish? Three common goals are: Build muscle, lose weight, be healthy. Depending on your goal the exercises will be be different but the mentality and disciplin required will be the same.
The reason mornings are a good time for exercising is that it is something you want to do every day and mornings are the best time of the day for ritualizing activities. You are often awake alone. No one is there to disturb you.
Do not start out to big! This is one of the most common mistakes that will ultimately lead to you failing your morning exercise. This mistake is made by almost all. Every one on Morning Routine crew has been in this situation, most of us several times. We lead ourselves to believe that if we just manage our disciplin right, because we can of course, we will be able to do it. The power with habits though is that it does not only strengthen our disciplin, but it also lets us get things done without it. Both the “disciplin-muscle” will become stronger and the need to use it will be lessened once you do things automatically. So start out small: “I will run for 10 minutes”, “I will do 15 push-ups”, do that for 2 weeks and then increase. Continue increasing gradually as you become stronger physically and mentally.
What type of workout and exercises should you chose for your morning routine? Well, that depends on your goals. We here at Morning Routine do a combination of muscle gain and training for staying healthy. For gaining Muscle we use the technique practised by Tim Ferriss in his blog post “Geek to Freak…”. We work out at the gym three times a week: Monday, Wednesday & Friday. One-set-to-failure with 3 minutes rest between sets. Every repetition is done with a 5/5 cadence (5 seconds up, 5 seconds down) to equal out load and eliminate momentum. Focus on no more than 4-7 multi-joint exercises (leg press, trap bar deadlift, overhead press, Yates bent row, dips, incline machine benchpress, etc.) and exercise your entire body each workout to elicit a maximal hormonal response. Once you gain strength and size, train less as your fat-free muscle tissue can increase up to 100% but recovering ability doesn’t improve more than 20-30%.
For fat loss, running and or power walking are great exercises. Combine this with yoga to exercise for maximum health. Yoga is a great way of building lean and strong muscle, while running and power walking will keep your body toned. Vary these different workouts to keep it fun. Continue doing them habitually, and the results will come sooner than you expect.