I recently started studying for my GMAT, so now I work 9-5 then try to put in a solid 3-4hrs of studying after work at the office so by the time I get home its 9-10pm and no real drive to hit the gym and eat after. Last few weeks my gym attendance has dropped dramatically.
I need to get my routine back and wondering if anyone has any information re waking up around 7am and being in the gym for around 7:15-20 and putting in a solid 30-40 mins of weight training. A routine similar to starting strength 2-3x a week. This will prob be till around xmas. So around 4 months.
Wondering about risk injuries on muscles and joints that soon after waking, and impact on cortisol etc. Cantabolism of muscle as a source of energy that early in the morning.
Ive heard your spine and joints fill up with fluid that takes around 60 mins to deplete and you should wait at least 30 mins before lifting.
My goals are still to lose weight, im 5'9 and 183lbs wanting to drop to 170ish but I dont want to lose muscle mass or strength either.
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I do CrossFit and am in the box 3-4 days a week, three days more lifting intensive than the 4th. Alarm at 6am, smash it for 15 minutes of extra snoozing, big glass of water or coconut water + banana with or without almond butter, coconut shreds and a bit of seasalt. Cycle a little over 2 miles to my box, 7am workout 1- 1.5 hours, then back home again.
I'm used to early workouts, was a swimmer, and used to have two a day that were always fasted. 5am and then another late in the afternoon. I can't do CF fasted - just doesn't work for me.
No problems or body weirdness ever in my racing career or now. I just make sure to stay hydrated before, during, after and will eat within 45 minutes of returning home + ice coffee with milk. I was given some whey powder and am going to play with the occasional shake just to see if there is anything different with my workout and/or recovery.
I always lift fasted and used to wake up at 5 am, and be at the gym by 5:15 to lift. I used to do some cardio before lifting, but I don't anymore. You don't have to worry about catabolism of muscle.
Read these articles: http://www.marksdailyapple.com/monday-musings-thoughts-on-fasted-training/
CR - I get up at 5.30, have a coffee and some creatine, hit the gym at 6, home by 7, showered and at work by 8-8.30. I then work my 9-5, followed by a couple of hours of work for my Masters, or a bike ride or yoga class.
It is not ideal, but it is do-able.
You will be fine. Get ready for some tiredness and increased caffeine intake though.
I have not heard of or experienced any of the injury(s) that you mentioned. I have been training in the morning for about 5-6 years.
BCAA powder is recommended by many people for fasted training. I use it before working out. (it's also helpful fro recovery after). In Leangains he says it's needed for fasted training to prevent muscle catabolism. MAybe not, but I use it anyway (~10 grams)