When fast fitness results are you goal, you need to take advantage of every possible opportunity to get your metabolism “revved up” and burning as much body fat as possible. Mornings are especially important times to kick your body’s fat-burning processes into gear so that you lose more weight throughout the day.
Your goal most mornings should be to wake up after getting at least 7-8 hours of quality sleep and stimulate your slowed metabolism by doing the following things:
1. Drink a few cups of green tea or yerba mate. This will give you a “healthy” caffeine boost that’ll increase your mental and physical energy, improve motivation, and help to wake up your metabolism. If you exercise in the morning, a few cups of pre-workout green tea can really help to increase fat-burning.
I personally prefer to drink about 2 cups of green tea and then 2-3 cups of yerba mate, both sweetened with stevia powder, a healthy sugar alternative. The green tea give you a nice caffeine boost while the yerba mate can help maintain high energy levels — without the “jittery” feelings of caffeine/coffee — throughout the morning.
2. Do a light workout. Mornings are a great time to do a light, “invigorating” workout that both burns fat and boosts your energy for the rest of the day. There is some evidence that working out first thing in the morning on an empty stomach forces your body to use its stored energy — mainly from body fat — to fuel the workout.
A good morning workout can be fast and simple. A light 5 to 10-minute jog followed by a circuit training style bodyweight workout involving things like pushups, pullups, squats, burpees, and crunches — lasting just 20 minutes or so — is a great example of effective morning exercise.
3. Eat a protein-rich breakfast. Eating a good, protein-rich breakfast is ultra-important for stimulating the metabolism. As its name suggests, the breakfast meal helps to “break the fast” you’ve been on since that last time you ate… probably 9-12 hours before waking.
A high-protein breakfast with some good complex carbs and a small amount of fat will help to boost your metabolism and also maintain high energy levels throughout the day. Eating breakfast is also proven to help reduce hunger and food cravings later in the day greatly!