MAXIMISE MORNING MUSCLE WORKOUT

THREE SOLUTIONS TO NAILING YOUR EARLY MORNING WORKOUT


ARTICLE ESSENTIALS

  • AM fasted training can be effective but comes with the danger of muscle loss.
  • Slash the risk and support anabolism with a strategic supplement stack.
  • Implement a hardcore morning ritual to train your best at 6AM!

Not good – It’s 6AM and your alarm has just reminded you that you have an early morning date with a squat rack and prowler! Love them or hate them – early morning workouts are sometimes a necessity to fit your busy schedule, achieve your physique goal, or to simply wake you up and kick-start an epic day. However, training in a fasted state is considered something of a paradox; yes, it may potentially burn body fat effectively – but on the other hand it can also reduce training intensity and catabolise muscle – total disaster! Fortunately, the smart physique trainer can utilise some simple strategies to maximise intensity, while achieving the goal of burning body fat and promoting muscle maintenance and growth.

FASTED AM TRAINING... PHYSIQUE RISKS + SOLUTIONS!

RISK 1: DEHYDRATION

The over-night fast doesn't just leave you low on macro nutrients such as protein – it's also very dehydrating to physique trainers, since water is utilised in every biological process (including synthesising muscle protein and oxidising fat). Hitting the gym with your cells crying out for water will elicit unproductive training:

• Reduced strength and power
• Impaired rep endurance and training energy
• Poor focus
• Increased risk of injury
• Reduced anabolism and fat metabolism

THE SOLUTION: HYDRATE LIKE A PRO

1. Set your alarm 30 minutes before you're going to get out of bed – when the alarm goes consume 500-1000ml of water and hit snooze (remember to put a chilled bottle of water on your bedside table before lights-out).

2. For rapid rehydration consider adding 250ml of coconut water, since it's one of nature's best sources of hydrating minerals. Alternatively, add a pinch of unrefined sea salt.

RISK 2: IMPAIRED TRAINING POWER, ENDURANCE AND FOCUS

Significant research into circadian rhythms suggests that maximum power generation and endurance tends to be greatest in the mid-late afternoon, due to factors such as nervous system activation. Although there is a degree of genetic variation and some trainers may perform best early in the day, every morning warrior knows what it feels like to be tired and weak – and in dire need of beast mode to power through multiple sets of squats or HIIT!

THE SOLUTION: TAKE A POTENT PRE-WORKOUT SUPPLEMENT

1. Consume a serving of X-PLODE HARDCORE™ or X-PLODE RIPPEDCORE™ 30 minutes before you train. The blends include natural ginseng, tyrosine and optimised caffeine-guarana to increase alertness and support ultra-intense sessions by reducing perceived effort, plus arginine to support the removal of fatigue and glutamine (an excellent nutrient for anyone training before breakfast).2. For rapid rehydration consider downing 250ml of coconut water, since it's one of nature's best sources of hydrating minerals. Alternatively, add a pinch of unrefined sea salt.

RISK 3: MUSCLE CATABOLISM

Working out before breakfast creates a unique physiological state, with high levels of the catabolic hormone, cortisol, and low levels of anabolic insulin. While this environment can promote effective fat burning, its catabolic impact can also result in the excessive breakdown of muscle protein into glucose and reduced protein synthesis.

Some research has demonstrated that excess cortisol causes increased protein breakdown by 5-20% [1], in addition to having a negative impact on testosterone and GH.

So, whether you're aiming to burn fat and maintain muscle to get ripped, or on the quest for hardcore muscle growth, the potential for fasted AM training to rob you of gains needs taking seriously.

THE SOLUTION: BCAAS, PROTEIN ISOLATES + POST-WORKOUT NUTRIENT SPIKING

1. Taking your pre-workout drink with BCAA NANOSTACK™ capsules or 100% WHEY ISOLATE™ will ensure you start training in a pro-muscle state. Whey isolate digests ultra-fast, enabling the consumption of complete protein shortly before training, without digestive stress.

2. Drink AMINO INTRA RIPPEDCORE™ or BCAA INTRA HARDCORE™ during your training to flood muscles with potent amino acids and nutrients designed to promote an effective muscle building environment.

3. After training, consume a combination of fast digesting whey protein and carbs to spike nutrient levels and promote a rapid increase in anabolism (e.g. OMNI-MX® HARDCORE, ULTRA WHEY™ PROTEIN+ cereal/banana or PRO2GO® RTD).

AM FASTED TRAINING – IS IT AN OPTION FOR MAXIMUM PHYSIQUE DEVELOPMENT?

The technicalities behind fasted morning training sessions and its potential to burn muscle tissue can make you think twice about setting the alarm for 6AM! However, using simple scientific strategies and effective pre and intra workout supplements, is a proven method that's been used by elite physique trainers for decades to protect muscle while promoting effective fat burning. So, whether you only have time for an early morning blast, you want to train twice a day, or you simply love kick-starting your day with intense training – play it smart and your morning routine will deliver quality gains!

Related Articles
catalog_category_view