Staying lean is the gateway to optimal health. Morning activity plays a key role in determining how the body is going to perform for the rest of the day. The best way to put on lean mass is to make sure the morning routine is geared towards the optimal target.
The best ways to get lean mass and stay healthy during morning are as follows:
1. Eat a lean meal
A lean meal consists of ample amount of protein and carbohydrates, but the carbohydrates should be selected on the basis of glycemic index. Eating lean requires carbs that are medium or low on the glycemic index.
It’s an index that measures how carbohydrates affect blood sugar levels. Carbohydrates that spike blood sugar levels are on the higher end of the index. Examples include white bread and chocolate biscuits.
A lean morning meal would consist of complex, low glycemic carbohydrates such as whole grain bread, oatmeal and fiber rich cereal. They’re supposed to complement the main portion of the meal, which is going to be a serving of lean protein.
Lean protein choices can include eggs, low fat yogurt or tuna. Fat intake should be kept to medium, and the intake should consist of foods that contain healthy fats such as nuts and olive oil.
2. Exercise in the morning
Exercising in the morning is known to increase the metabolic rate, which can last up to 48 hours. This is going to ensure that your body stays in the calorie-burning mode throughout the day. Morning exercise also promotes endorphins levels in the brain, and knowing that you’ve worked out at the first half of the day is going to keep your mood elevated. Research also suggests that exercising in morning increases brainpower.
As glycogen levels are low in the morning, intensive weight-training exercises should be avoided. Furthermore, exercise should be done before the morning meal. The cardio options include 30 minute session on the treadmill, bicycle or a free run in the park. Light intensity body weight exercises such as weight-free lunges, squats, push-ups etc.
People with leg soreness and or injuries have the option to choose compression stockings that come in different varieties based on different compression levels.
Going for a swim in the morning is also a great way to burn calories and compliment the lean mass goal.
3. Hydrate properly
The body still functions during sleep. The muscles consume water, but they don’t hydrate themselves during the night. The first few hours in the morning are the ‘hydration window’, where two to three glasses of water should be taken.
Why water? Because muscles are made up of 80 percent water, so it’s one of the key macro nutrients that should be consumed throughout the day to build lean mass.
With a little effort and change in habits, it’s possible to follow a morning routine for building lean mass.