Put down the banana, rise-and-grinders: According to a new study published online in the British Journal of Nutrition, people who exercise early in the morning on an empty stomach burn more fat than those who nosh before hitting the gym.
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Researchers at Northumbria University asked 12 physically active men to hit treadmills in the morning—some on an empty stomach, and some who had eaten breakfast. The results? Early workouts didn’t cause participants to feel hungrier or eat more throughout the day, and those who exercised in a fasted state burned 20% more fat than those who chowed down prior to sweating.
This news may be easy enough for early birds to swallow, but what if you've got a profound relationship with your snooze button? Here, seven tips to tackle exercise first thing in the AM—so that you can take advantage of a study like this, too.
Sleep in your gym gear.
Your gym shorts and sweatshirt are comfortable already, so why make an additional change before you exercise? “Sleep in your workout gear or work out in your pajamas,” says NYC-based trainer Larysa DiDio. “Sometimes the extra 10 minutes it takes to get dressed is the difference between going to the gym or ditching it.”
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Wake up and smell the coffee.
Auto-set your coffee maker in the evening, before you hit the hay. “Studies show that the smell of coffee energizes you,” DiDio says. “So the smell of brewing coffee in the morning will get you going before you get out of bed.”
Stretch while sleepy-eyed.
Hit snooze, and then start stretching in bed to wake up and skip a step later. Didio recommends this routine:
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Researchers at Northumbria University asked 12 physically active men to hit treadmills in the morning—some on an empty stomach, and some who had eaten breakfast. The results? Early workouts didn’t cause participants to feel hungrier or eat more throughout the day, and those who exercised in a fasted state burned 20% more fat than those who chowed down prior to sweating.
This news may be easy enough for early birds to swallow, but what if you've got a profound relationship with your snooze button? Here, seven tips to tackle exercise first thing in the AM—so that you can take advantage of a study like this, too.
Sleep in your gym gear.
Your gym shorts and sweatshirt are comfortable already, so why make an additional change before you exercise? “Sleep in your workout gear or work out in your pajamas,” says NYC-based trainer Larysa DiDio. “Sometimes the extra 10 minutes it takes to get dressed is the difference between going to the gym or ditching it.”
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Wake up and smell the coffee.
Auto-set your coffee maker in the evening, before you hit the hay. “Studies show that the smell of coffee energizes you,” DiDio says. “So the smell of brewing coffee in the morning will get you going before you get out of bed.”
Stretch while sleepy-eyed.
Hit snooze, and then start stretching in bed to wake up and skip a step later. Didio recommends this routine:
- Piriformis stretch. Bend your right knee, and cross it over your other leg. Pull your knee into your chest. Repeat with the other side.
- Spine and upper body stretch. Extend your legs out straight, extend your arms overhead, and then reach.
- Hamstring stretch. Bend your left knee slightly, and extend your right leg up toward the ceiling. Gently pull your leg at the ankle or knee towards your head. Repeat with the other side.
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Set your alarm to energetic beats.
Are Rihanna and Lady Gaga on your workout playlist? If that’s what livens you up, make an energetic tune your wake-up call. “Fast-paced music gets us going and the heart rate moving," DiDio says.
Make it habitual.
Don’t think of morning workouts as a commitment you're making forever—that's too daunting a challenge for reformed night owls. Instead, find a way to get up a few days in a row. “Three times will make a habit,” DiDio says. “The more you work out in the morning, the more you’ll get used to it."
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Commit to a short workout.
If you're dragging at the start of your workout, convince yourself to put in just 15 solid minutes instead. “The shorter time commitment will get you out of bed quicker, and chances are, you’ll stay for longer,” DiDio says.
Drink up.
While this new study suggests you should exercise on an empty stomach, sip some water before hitting the gym. “Put a glass of water by your bed and drink it first thing,” DiDio says. “Water energizes and refreshes the body, and gets you going.”
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Set your alarm to energetic beats.
Are Rihanna and Lady Gaga on your workout playlist? If that’s what livens you up, make an energetic tune your wake-up call. “Fast-paced music gets us going and the heart rate moving," DiDio says.
Make it habitual.
Don’t think of morning workouts as a commitment you're making forever—that's too daunting a challenge for reformed night owls. Instead, find a way to get up a few days in a row. “Three times will make a habit,” DiDio says. “The more you work out in the morning, the more you’ll get used to it."
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Commit to a short workout.
If you're dragging at the start of your workout, convince yourself to put in just 15 solid minutes instead. “The shorter time commitment will get you out of bed quicker, and chances are, you’ll stay for longer,” DiDio says.
Drink up.
While this new study suggests you should exercise on an empty stomach, sip some water before hitting the gym. “Put a glass of water by your bed and drink it first thing,” DiDio says. “Water energizes and refreshes the body, and gets you going.”
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