I haven't been working out since we have had our daughter. She's 2 years old now and I'm thinking about working out again. I used to workout at night but I've been thinking about doing it early in the morning instead. Does anybody here wake-up at 3-4 am to do a workout? I need to be at work by 7:30 am but it's usually fine to be there by 8 am or 8:30 am. I have a one hour commute as well. I hope to finish my workout by 4:30-5 am. I suppose I don't need to get up as early for cardio workouts but I'd like to eventually do some weight training. I've read (forums) that you should at least spend about 1 to 1.5 hours of weight lifting per session to be most effective. I plan on lifting weights 3 times a week and doing cardio 3 times a week.

I also read that it's important to eat at least 1 hour before your workout. If I'm getting up at 3:30 am I don't think this is feasible. I can try to workout on an empty stomach but I don't think it will hurt to eat or drink something a few minutes before a workout.

Here's how I envision it will work during the first week:

Let's say for the first week I set the alarm at 3:30 am. I might not get out of bed until maybe 3:45 am, until I'm used to my new routine. :) I'll have a banana and/or yogurt and begin the workout at around 4 am. For the first week, I intend on doing cardio only so I'll get on the treadmill for about 15 minutes. By the time I cool off it might be around 4:30 am. If I'm out of the shower by 5 am I'm in good shape. So, I'd say that I should get up sometime between 3:30-4 am.

I usually workout at 5:30am. I am up at 4am, make breakfast, head out the door at 5:15 to be at my gym when it opens at 5:30 (gym is around the corner). You do not have to have a heavy meal before you workout. A shake and a banana or some oatmeal and an egg is fine. I usually have stuff already made or get up early enough to make it. For example, if there is chicken breast in the fridge, I will have that for breakfast. Or I will make some eggs, or if I am really lazy, have a shake (rarely). I workout for about 45 min, get back home around 6:30. Have another meal, a shower and then off to work. I usually have all my meals for the day pre-made the night before. So you see, its just all about planning.

It really doesn't matter what time you get up as long as you get plenty of rest. I have been getting up at 430am (weekdays) and 530 on Saturday for about 4 months now. My work schedule is hectic as well and honestly the gym I joined is waay too busy in the afternoon. Early mornings work for me so far. :tucool:

A shake and a banana or some oatmeal and an egg is fine.

Oh yea, I forgot that part too :nod:

I drink a shake on my way to the gym prior to my weight training days and I do my cardio on an empty stomach.

I've read (forums) that you should at least spend about 1 to 1.5 hours of weight lifting per session to be most effective. I plan on lifting weights 3 times a week and doing cardio 3 times a week.

I also read that it's important to eat at least 1 hour before your workout. If I'm getting up at 3:30 am I don't think this is feasible. I can try to workout on an empty stomach but I don't think it will hurt to eat or drink something a few minutes before a workout.


1 hour to 1.5 hrs seems like a long time to be in the gym. Just to do weights. I understand that you haven't got a program, but a good full body session three times a week depending on where your at is what will probably benefit you the most. I would say 45 minutes would be more then enough to get an intense full body session in; i say intense because that is what you will probably need... 10-12 reps 30 second rests with 3 sets or even 2 depending on how you go with your workout. What equipment do you have/ gym membership?

Don't forgot nothing is more important then a good diet.

I switched to a morning workout ~ absolutely love it. Here's what has worked extremely well for me: Caffiene and a fruit 30 min before I lift. 30-45 minute lift. PWO shake soon after. Extremely clean diet. Lifting 3x/week.

1 hour to 1.5 hrs seems like a long time to be in the gym. Just to do weights. I understand that you haven't got a program, but a good full body session three times a week depending on where your at is what will probably benefit you the most. I would say 45 minutes would be more then enough to get an intense full body session in; i say intense because that is what you will probably need... 10-12 reps 30 second rests with 3 sets or even 2 depending on how you go with your workout. What equipment do you have/ gym membership?

Don't forgot nothing is more important then a good diet.

I think I read somewhere on bodybuilding.com that you should rest 45-60 between reps. Maybe this is why it took me so long to finish my workout before.

I think it's a Gold's Gym XR38 (http://denver.craigslist.org/spo/534920979.html) in my garage. I also have a treadmill in the garage.

You are right about diet. I need to learn how to plan my dinners in advance and also need to learn how to cook. I bought some whey protein but it is now expired. I guess I should throw it away and buy a new bag at Costco.

I ran the treadmill for 15 minutes this morning. It was weird getting up that early. I felt kinda stupid being up that early but as soon as I got on the treadmill I was fine.

To the OP: I too workout early. I get up at 5:30am and I am lifting my first weight at 6am. When I wake up I drink 20oz of water and mix a protein shake to take with me to the gym. I also eat a bowl of oatmeal and half a banana before I leave. I'm sure I should wait longer before lifting to let my food digest, but I survive. I do find that my workouts are more intense on the weekends since I can sleep in and time my food better. I usually go for "upping the weight" on a weekend day. I also do HIIT immediately after lifting. Then go home and eat again.

To the OP: I too workout early. I get up at 5:30am and I am lifting my first weight at 6am.

This is actually quite dangerous. Give yourself at least an hour and a half after wakeup before heading to the gym. This is the amount of time your spine requires to decompress after a night of sleep. Disk injuries are very common with this practice.

I, too, train at 5:00AM and have had my most productive years training at this time of the day. I always make sure to give myself a couple of hours of moving in and around the house before heading out to train.

This is actually quite dangerous. Give yourself at least an hour and a half after wakeup before heading to the gym. This is the amount of time your spine requires to decompress after a night of sleep. Disk injuries are very common with this practice.

I, too, train at 5:00AM and have had my most productive years training at this time of the day. I always make sure to give myself a couple of hours of moving in and around the house before heading out to train.


:cry: I know you are right. I do the best I can with my schedule. I always warm up on the bike and do warm-up sets to get going. Thanks for the advice though. It's always good to keep in mind that I need to be careful early in the morning.

x2 Mastover. I will keep your advice in mind.

I must say I looooove being part of the early morning crew. I belong to a 24 hour type gym with keycard access. Every so often there will be 2 or 3 new people who start coming early in the morning. But they never last. And I shall live on! :jumping: Having a good sized gym completely to yourself is awesome. Plus you can flex in the mirror and not feel stupid :D

This is actually quite dangerous. Give yourself at least an hour and a half after wakeup before heading to the gym. This is the amount of time your spine requires to decompress after a night of sleep. Disk injuries are very common with this practice.
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Hey Mastover,

Can you point me in the right direction to do more research on this?

Thanks

Hey Mastover,

Can you point me in the right direction to do more research on this?

Thanks

Any indepth research on this specific issue would probably have to be gathered from chiropractic and kinisiological resources. I was first alerted to this potential injury factor from attending a Charles Poliquin seminar in the '90's. Later, I ran across a few competitive bodybuilders who were chiropractors who explained more indepth about spinal health. Amongst the powerlifting circles, it is common knowledge, that lifting in the morning is a danger if enough time is not given for the spine to decompress. We do know, that the spine will elongate during sleep, so when you wake up, you are actually taller than when you went to bed the previous night.

This is actually quite dangerous. Give yourself at least an hour and a half after wakeup before heading to the gym. This is the amount of time your spine requires to decompress after a night of sleep. Disk injuries are very common with this practice.

With this in mind, would there be anything wrong with lifting weights two days in a row? I could do some weight training on Saturday and Sunday morning and then do the third weight training session on Tuesday night. I would rest on Wednesday so that I don't have to wake up early after a late night workout.

I referred to John Stone's training info page for examples to help plan this schedule below:

Monday: Treadmill, 20 mins
Tuesday: Weight training: quads, calves, hamstrings; abs
Wednesday: Rest, no workout
Thursday: Treadmill, 20 mins
Friday: Treadmill, 20 mins
Saturday: Weight training: pecs, delts, triceps; abs
Sunday: Weight training: back & biceps