Why Early Morning Exercise
As a result of commencing the morning exercise as well as the low blood sugar level your body increases the output of the catecholamines, epinephrine and norepinephrine.
These hormones circulate throughout the bloodstream and force the fat cells to release stored fat into the blood stream, which may then be used as a fuel source by the working muscles.
This process may be amplified even further through the use of a caffeine source like, coffee or tea, or even better by taking a thermogenic like, XLR8 Thermogenic.
If you decide to simply have a cup of coffee or tea before commencing your early morning session, then it is okay to have a dash of milk and a teaspoon of sugar or honey in it if you wish. The small amount of carbohydrates in it will not have a negative impact on your fat-burning results. In fact, it may prevent you from going into a catabolic state, especially if you're training hard.
Whether you choose to use a thermogenic or not is up to you. However, the most important factor is that you make using a thermogenic a regular habit or morning ritual prior to your exercise session. If you have to force down a cup of black tea or coffee that you don't enjoy (because it doesn't have your usual milk and sugar in it) then the likelihood of you using this principle long term is substantially reduced. It must become a long term, sustainable lifestyle for you.
Plus, there is another benefit to having the milk and/ or sugar in your morning tea or coffee and it is this: If you perform fairly intense exercise then your body will use a greater proportion of carbohydrate as a fuel source compared to fat. This is discussed in far greater detail in chapter 11 of Look Good, Feel Great!
Of course, more intense exercise is better due to the overall calories being expended even though the proportion of fat will be slightly less. However, since your blood sugar level is already low, high intensity exercise is likely to result in your blood sugar lowering even further, which may then result in hypoglycaemia (extremely low blood sugar).
Hypoglycaemia may cause lightheadedness, dizziness, shakiness and nausea. By having the milk and sugar in your coffee or tea increases your blood sugar level slightly, which therefore prevents the hypoglycaemic state from occurring if you perform intense exercise (or exercise for too long).
In order to maximise the fat-burning and weight-loss effects you receive by performing an early morning workout, don't have breakfast immediately after completing the exercise session, wait 20-30 minutes.
During this 20-30 minute window post exercise you can go home, have a shower and get ready for work. As a result, of performing the exercise and having a thermogenic, either in the form of a hot drink or capsule, your metabolism will still be elevated, your blood sugar level will still be low and your blood level of free fatty acids will still be high. This means you will keep burning fat during this time.
It is important not to wait longer than 30 minutes though before having breakfast because a sustained low blood sugar will cause your body to secrete cortisol, which will cause you to lose lean tissue, particularly muscle and this will actually slow your metabolism down.
The fact is that if you schedule early morning exercise into your daily routine it is less likely that other aspects of your life will encroach on this time compared to exercising at other times of the day.
Early morning exercise is a great habit to create for yourself. Even though initially it may be hard to get up earlier in the morning, make a commitment to do it for at least 2 weeks. This will help you create the habit as well as notice all the benefits you obtain by doing it!
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