Find out how to properly organize your training process so that work fatigue does not affect gaining lean muscle mass and burning excess weight. For many people, the whole day is scheduled up to a minute, and in such a situation it seems simply impossible to find time for training in such a tight schedule. Now we are not talking about those who are simply lazy to work with their bodies, but only about people who have decided to combine work and sports. It is for them that we will tell you how a workout before work can be done.
At the same time, you should be aware of the fact that without the organization of proper nutrition, you probably will not be able to progress. It is the training and nutrition programs that determine the effectiveness of your classes by 80 percent. However, it's time to get to the heart of today's article and tell you how an effective workout before work can be organized.
Classes in the morning before work
Most people are sure that morning jogging can be very beneficial for the body, but in practice the situation is not so straightforward. When you wake up, your body is deficient in nutrients, and glycogen stores are almost depleted. In other words, jogging on an empty stomach will not be as beneficial as it is commonly believed.
Your body, under the influence of physical exertion, will be even more depleted, which will lead to a decrease in the effectiveness of the training. If you have planned a high-intensity lesson for the morning, then it is completely forbidden to conduct it in such conditions. Of course, professional athletes to combat excess weight often train against the background of intermittent fasting, but there are some peculiarities and amateurs should refrain from such practice.
The best option for most people is to get up a couple of hours before starting a workout and eat before that. You must remember that the workout before work should be done a couple of hours before it starts. Let's say you get up at six in the morning and start exercising at 8.20. To provide the body with the necessary amount of energy, you should eat cereals for breakfast, for example, buckwheat or oatmeal. To suppress morning catabolic reactions, it makes sense to take a portion of BCAAs with a gainer or whey proteins.
Workout for lunch
A lunchtime training is an excellent choice when looking at the situation from a nutritional point of view. In the morning, you can have a good breakfast with the expectation of a lunch session. You also have the opportunity to have a good meal after the training. However, in most cases the lunch break is short.
You should remember that a quality session should be about 45 minutes long. If your gym is located near your place of work, and the lunch break is 60 minutes, then you may well have time to conduct a lesson. You can also add whey proteins in addition to regular meals.
Exercise after the end of the day
The most effective time for training in the evening is from 6 pm to 9 pm. Unfortunately, not everyone has the strength after a hard day to study. Moreover, much in this situation depends not even on the specifics of the athlete's work, but on his daily nutrition. If you carefully work out your nutrition program and calculate the amount of nutrients you need and take food with you, then you should have the strength for an evening class.
Many people think that this is very difficult to achieve, but it is not. Another thing is that few of the athletes who go in for sports for themselves pay great attention to the schedule of meals. If you feel that after work you have practically no strength left, but you really want to do a workout, then you can, of course, use pre-workout complexes.
However, you must remember that this can negatively affect your health. It is also necessary to say about the famous myth that you cannot eat after 18 hours. All this is complete nonsense and you can eat after this time, but the food must be healthy. The main thing is not to eat food later than three hours before going to bed. Also in the evening it is necessary to limit the intake of carbohydrates and it is advisable to drink a portion of casein before going to bed.
Weekend activities
We have already talked about how the workout before work should be organized, but after all, athletes also train on weekends. Let's see how to organize training during this time. Of course, we are not now talking about those people who train exclusively on weekends. This approach to training will definitely not bring you positive results, since it is very little for muscle growth.
You must train at least three times over seven days and often athletes do not tie their classes to specific days. They simply take the necessary pauses between workouts so that the body has enough time to recover. If you belong to this group of athletes, it is very easy to organize a weekend class. You have enough energy and can eat well all day.
Benefits of morning exercise
Today we are talking about how a workout before work should be organized and now we invite you to find out about the benefits that classes in the morning have. Fasting training was mentioned at the beginning of this article, but once again, it can only be effective if you need to lose fat. In addition, the organization of training before work on an empty stomach has a number of features.
When it comes to morning workouts in general, there can be benefits, even if you are gaining weight. It is important to organize them correctly so as not to harm the body. Scientists are investigating the effects of morning exercises on the body and have not yet come to a consensus on this issue. On our own behalf, we will say that you can train when it is convenient for you. If your training and nutrition programs are organized correctly, then the classes will be effective. Let's take a look at the scientific benefits of morning training.
- Decreased appetite. The most recent study of this question involved women. As a result, it was found that at the beginning of the working day with sports, the appetite decreases. This can be helpful in losing weight.
- Free all day. Most social activities are scheduled for the evening, such as going to the theater or café with a girl. If you train before work, then you will have a free evening and you can devote all this time to other things.
- The lesson will be 99% complete. If you woke up early in the morning and went to the gym, then you will definitely have a workout before work. If you wait for the evening, then a large number of other things can pile up and as a result the training will have to be canceled.
- Energy reserves of the body increase. During training, blood flow accelerates, and all organs of the body receive sufficient oxygen. It is clear that in such conditions the cardiovascular system will begin to work much more efficiently, which will lead to an increase in the body's energy resources, as well as an increase in the general tone.
- The activity of the brain is activated. This fact can be a good motivation for training before work for those whose work is directly related to mental activity. Having done a lesson in the morning, you "start" your brain and throughout the day your mental performance will be at a high level.
Here are the benefits that morning training can offer you. Let us recall that all these facts have a scientific basis, and are not invented by us. Scientists are now paying a lot of attention to the effect of physical activity in various situations on the human body.
This is quite expected, because in recent years the health condition of the average inhabitant of the planet has deteriorated. Many people are obese, diabetic, have problems with the work of the heart muscle and vascular system, etc. At the same time, more and more often people begin to understand that a passive lifestyle will not lead to anything good.
After that, they begin to visit the gyms and it is quite possible that we are now at the beginning of a fitness boom that will cover most of the world's population. I would very much like to believe in it, but the fact is that more and more people are starting to play sports. There is no doubt about it.
How to properly organize exercises in the morning, see here:
