Morning Workouts

Bigger Stronger Leaner Beginners
1

Right, I’ve finally managed to join a decent gym (read, one with variable weight free weights and a squat rack), and am now hitting the gym a few times a week early morning before work.

I like working out early because a) it’s quiet and some mornings I have the weight room to myself, and b) it makes me get my lazy arse out of bed.

With this new gym, and because I’ve never really done the big lifts before, I’m starting on a light weight, high rep program that’s very simple, but will let me get the basics mastered before I pile on the weight.

Two things are bothering me. Firstly, I tend to start to feel sick about half way through the workout. Breakfast on workout days is normally eggs of some kind (scrambled, ommlette, whatever I can be bothered to make before 6am), and I normally start to feel ill after about 20 minutes, to the point where I struggle to stomach my post workout protein shake.

Secondly, after the workout, I always feel completely wiped out, which isn’t ideal as I then have to spend 8 hours sitting infront of a computer at work.

Has anyone else had problems like this, or has any idea what I can do to stop feeling like I’m going to vomit, and then to help me stay awake afterwards?

2

Some of the problems you’ve described are because it usually takes your CNS (central nervous system) a couple of hours to “warm-up” to full speed after you wake up.

Many coaches for this reason discourage early morning workouts unless you are getting up adequately early enough to have a fresh CNS. As in, if you are working out at 8 in the morning, hopefully you are waking up at or before 6.

Also, if you have to work-out in the morning, make sure your breakfast meets the requirements that your body is already demanding from being in a fasted state (sleep) plus what it is going to demand from the workout. This means having the protein source you mentioned with Eggs, but also having a sizable amount of carbs to fuel your body.

If you feel as if you are going to vomit, dial back your workout and get a feel for what your body can handle. Once you find an ideal workout intensity that doesn’t leave you feeling like you are about to barf, then slowly increase the intensity of the workout from there back up to the previous state.

Either that, or try to find a new time to work-out. Substitute working out with going for a walk in the morning if you need motivation to get out of bed. If working out in the evening means you can feel more energized during work, you can work harder during your training session and feel better once you are done…well, that’s your body telling you the right thing to do.

3

Squats will make almost anyone feel nauseous. It’s just part of the fun of squats. And squats take a lot out of the body. Just keep at it and follow Sync’s advice. It will get easier as your body gets used to squats and DL’s.

4

[quote]Syncharmony wrote:
Some of the problems you’ve described are because it usually takes your CNS (central nervous system) a couple of hours to “warm-up” to full speed after you wake up.

Many coaches for this reason discourage early morning workouts unless you are getting up adequately early enough to have a fresh CNS. As in, if you are working out at 8 in the morning, hopefully you are waking up at or before 6.

Also, if you have to work-out in the morning, make sure your breakfast meets the requirements that your body is already demanding from being in a fasted state (sleep) plus what it is going to demand from the workout. This means having the protein source you mentioned with Eggs, but also having a sizable amount of carbs to fuel your body.

If you feel as if you are going to vomit, dial back your workout and get a feel for what your body can handle. Once you find an ideal workout intensity that doesn’t leave you feeling like you are about to barf, then slowly increase the intensity of the workout from there back up to the previous state.

Either that, or try to find a new time to work-out. Substitute working out with going for a walk in the morning if you need motivation to get out of bed. If working out in the evening means you can feel more energized during work, you can work harder during your training session and feel better once you are done…well, that’s your body telling you the right thing to do.[/quote]

Cheers man.

The main reason I work out in the AM is because the gym is very quiet. I’ve tried one evening, and it’s so damn busy, I would’ve had a half hour wait for the squat rack (gave up and did front squats instead). Also, and rather annoyingly, I tend to be very uncomfortable in crowded areas, so if I try and workout in a crowded gym, I generally have a crap workout because I find it difficult to concentrate (even with Rammstein full volume on my MP3 player).

I tend to get up about 5:30, then I’m in the gym about 7, hopefully that’s enough time for my CNS to wake up (I figure it should also give the spinal fluid time to get working).

For carbs, I normally have some wholemeal toast with the eggs, in your opinion, should that suffice, or should I try more carbs?

5

Good advice already - one thing to add.

How much water are you drinking in the morning? I found that I needed to drink a decent amount of water right before going to bed to not get dizzy, and start drinking right when I woke up. Adjust amount to control if/when you have to wake up to pee.

6

[quote]HoratioSandoval wrote:
Good advice already - one thing to add.

How much water are you drinking in the morning? I found that I needed to drink a decent amount of water right before going to bed to not get dizzy, and start drinking right when I woke up. Adjust amount to control if/when you have to wake up to pee. [/quote]

Stupidly that’s one thing that hadn’t crossed my mind. I drink enough throughout the day (at least 2 litres of water, plus coffee), but not normally that much when I wake up. I’ll give it a try tomorrow, thanks

7

Are you resting for long enough between sets?
Used to feel sick constantly on my leg days, rested another 30 secs (90 instead of 60) and made a huge difference to how i was feeling. Then as the days went on, gradually reduced my rest time back down to 60 and I’m fine with it now.

8

I work out in the mornings and one thing that struck me about your OP is you eat a real food breakfast before working out. Try just some protein powder and some carbs before hitting the weights. Eggs can be rough sometimes. Save the real food until after your PWO shake.

9

Tried drinking more water this morning, and felt better throughout the workout and not as tired afterwards.

One problem I did have though was misloading the bar when deadlifting and swinging it into my shins, re-weighing it and doing the rest of the set with blood running down my leg (can’t really blame this on anything but my own stupidity, but thought it was amusing).

The resting between sets, I’ve always rested around 60 seconds between sets, and although I do find it brutal sometimes (trying to catch my breath), it very rarely makes me feel like I’m going to lose my eggs.

10

This is actually a pretty important subject for me right now because I’m going to be switching to morning workouts in the gym to see if I can get a better workout. I also just got my 3 bottles of Surge and I was wondering what types of post workout meals would be best for someone trying to lose weight? I was thinking of a small serving of oatmeal and Metabolic Drive…but I want the best results possible so here I am…

11

I wake up at 4am to get to the gym at 5am. I think my energy level is definatley not up to par this early but if you have to do you have to do it.
I don’t eat breakfast until after the workout. I take ~30g protein and a banana before I head for the gym though and that gives me some energy.

Give it a shot, maybe it will help.