5 Hard and Fast Rules for Morning Workouts

Please enjoy a guest post from James McDuffy of Muscle Growth Expert.

Experts seem to be adamant that working out in the morning is probably the best part of the day to do so. Not only do morning workouts incinerate body fat much quicker, they also get the blood flowing, so you’re ready for what the day has in store for you. In reality, all this is a bit of a Utopian dream because many people and I include myself in this bracket…HATE MORNING WORKOUTS! The moment my alarm clock starts going berserk, the torment begins…that noise seems louder than it actually is, ringing through my ears like there’s no tomorrow. Quite often this leaves me in a bad mood if I’m honest. Quite often, it’s the girlfriend who tells me I’m in a grumpy mood, because I don’t realize it myself.

In actual fact, things don’t necessarily have to start out this way. The long and short of it is…how you start the day pretty much sets the precedent for the rest of the day, and this can include what you eat and how effectively you work out. If you get out on the wrong side of the bed, you’re increasing the chances of raiding the fridge and reaching for all the comfort foods you can, followed by a rushed half- assed gym session because you’re running late! Just to reiterate, a bad morning usually means a terrible day! To avoid being an ogre in the mornings, there are steps you can take to get your mojo back so your:

• mood is better
• metabolism works like clockwork
• body is optimized to maximize fat-burn and build lean muscle
• buzzing with energy.

A few simple steps that take no longer than a few short minutes are suffice for all of the above. So here goes…

Have You Heard of Neural Morning Primer (NMP)?

If you haven’t that’s not really a problem because I’m going to tell you regardless. NMP is a short and sharp circuit-like routine that’s designed to get the blood flowing instantly whilst also abruptly waking up the nervous system, cranking up the hormones that help pump oxygen into the body as well as your brain, leaving you in a super-productive condition. How does that sound?

As a side note, I was advised to take D-aspartic supplementation because D-aspartic acid has the ability to increase testosterone. This made sense to me because I knew that testosterone is the “king” of all male hormones, and it dictates many things in the male body including the sex drive, energy (vital for NMP) and building lean muscle (also vital for me performing NMP).

I’ve been doing the above for around 3 years now after picking it up from a bodybuilding friend who also does this. Apparently it’s common practice amongst some pro bodybuilders. I tried it myself and found that there’s nothing like it to wake you up in the mornings getting you ready for the day ahead. Ok, regardless of who uses it or not, the bottom line is that in my opinion it’s one of the best ways of jumping into a workout the moment you fall out of bed. A recent study looking at the effects of NMP found that it enhances the secretion of the human growth hormone, as well as improving insulin sensitivity.

Let me tell you that NMP is certainly no cakewalk when first starting out. Once you get over this psychological hurdle, you will realize that its demands in terms of physical flexibility and its intensity help loosen all the stiff limbs, whilst inducing the release of endorphins. Endorphins are the “feel good” chemicals the brain excretes to make you feel fab. So how is all this done? Keep reading…

1. The Second You Wake, That’s When to do it!

I used to lie awake in the mornings, trying to scrape some extra minutes under the covers. That’s exactly how NOT TO DO IT! The moment you wake up, you must start with the NMP immediately. Yes, your body will tell you “no way Jose” in the beginning but will soon get accustomed to it.

2. Must Consist of At least One Explosive Motion

It’s a given that in order for you to speed up your metabolism, increase blood flow and enhance your muscle-building potential, explosive routines are a must. This is how I do it…

a) 15 x jump squats

b) 15 x lunges

c) 30 x push-ups

On some days I might swap the jump squats for tornado jumping jacks. Whatever you decide on doing, make sure it’s EXPLOSIVE!

3. Must Include Static Stretch Routines

Meatheads in particular aren’t usually associated with flexibility, but reality seems to suggest that flexible people are aesthetically very impressive. Look at gymnasts or even ballet dancers. In all honesty, it’s hard to notice any obvious flaws, do you agree? Not only can stretch routines enhance your physical appearance in terms of your muscle definition and posture, they can also help stave of potential injuries. Here’s what I usually do:

a) 20 x spiderman lunges

b) 15 x Bulgarian split squats

c) 20 x Hindu push ups

d) 20 x lateral lunges

4. Keep it Short!

Yes, you must exert yourself to a certain extent, but this doesn’t mean that you tire yourself out for the rest of the day. NMP routines must be performed every day, regardless of whether you’re going to go to the gym that morning or not. Keep your workouts restricted to 15 minutes and no more.

5. Keep Your Goals in Mind

Everybody gets into fitness because they have certain goals in mind. For instance, me as a man, I’ve always had an inferiority complex about my shoulders. I’ve always felt that I’ve got small shoulders for a man. I try to incorporate as many shoulder-related routines in my NMP program as possible. If you’re a woman on the other hand, and you’re dying to get a bigger butt, then you should focus on squats and thrusts for instance. The bottom line is that with NMP, you choose the routines that are right for you and that are focused on your set goals.

This guest post was written and submitted by James McDuffy of Muscle Growth Expert and if you have questions for James about the article feel free to check out his site to find out more.