As soon as you wake up, you can begin getting stronger. How? By incorporating these morning habits to build muscle faster. Check it out.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and get stronger. His YouTube channel has over 4.8 million subscribers.
He uploaded a video explaining a few morning habits to build muscle faster.
But before we get to these 11 tips shared by Posternak, you need to know that to build muscle you need to be eating more calories than you are burning. That is the fastest way to build muscle.
If you want to build muscle while losing body fat, you should try lean bulking.
Morning Habits To Build Muscle Faster
1. Big Breakfast
Although you don’t need to eat breakfast to build muscle, it is a good idea to start your morning with a meal if you want to maximise muscle growth. That is because you need to be in a caloric surplus to build muscle and to bulk up without getting your body fat percentage higher you will need to eat fulfilling natural foods spread out throughout the day.
2. Get Workout Done As Soon You Wake Up
If you have a busy schedule or are simply exhausted after a day of work and feel like not hitting the gym, then you should consider doing the workout as early as possible.
Any workout is better than no workout and this way you can prevent yourself from sabotaging your plans.
3. Drink Coffee
According to Posternak, coffee could benefit muscle growth especially if you train in the morning.
“A dose of around 250 milligrams of caffeine in the morning raises neuromuscular readiness to perform close to afternoon levels. Caffeine also increases your performance and motivation to train,” he says.
If you don’t like coffee, consider drinking a supplement that contains caffeine before working out in the morning.
4. Take a Cold Shower
Taking a cold shower might not have a direct link in this list of morning habits to build muscle faster. However, it can increase your energy level and mood, and benefit your mental toughness.
This, in turn, will help your ability to do things that might feel uncomfortable inside the gym or that you are simply not happy to do it.
5. Eat Lots of Protein Early On
Protein is very filling and the macronutrient responsible for muscle growth. The difficulty is eating enough protein and still being hungry to eat more calories as you bulk up to build muscle.
Eating a good amount of protein early in the day with your breakfast will help you ensure you are eating enough of this macronutrient to build muscle.
6. Wake Up Around The Same Time On Most Mornings
“Going to bed and waking up around the same time every day is one of the best ways to enhance the quality of your sleep,” Posternak says, citing different studies.
Another study showed that people with a regular sleep schedule tend to be leaner than people without a sleep schedule, regardless of how many hours they sleep per night.
7. Pack a Lunch
This will help you hit your calorie surplus target for the day. If you eat out, you probably won’t know how many calories you are eating and if you will hit your macros.
8. Get Rehydrated
While sleeping, everyone loses water either by sweating or breathing through the mouth. So when you wake up, you will be in a slight dehydration status which impairs muscle growth. So drink water when you wake up.
9. Get Bright Light Exposure
Being exposed to light early in the day can help your circadian rhythm, also known as your internal clock, which influences a wide range of physiological processes including the release of hormones.
By getting sunlight early in the morning you will tell your body that it is daylight and it can improve your feeling of alertness, vitality, performance and enthusiasm.
9. Supplement with Vitamin D
Research shows that your vitamin D levels influence strength development, exercise performance and recovery from workouts.
If you live in a place where you don’t get too much sunlight, consider supplementing vitamin D to build muscle faster.
Stress is bad for your well-being and can impair muscle growth and your gym performance according to a study published in the Journal of Strength and Conditioning Research.
Being stressed also impacted negatively how well you can recover from your workouts.
So if you can, meditate.
Check down Posternak’s video explaining in higher detail these 11 morning habits to build muscle faster.
VIDEO – Morning Habits To Build Muscle Faster
Related: How to Build Muscle Mass Faster