To put it kindly, it can be hard to drag yourself out of the comfort of your warm bed and into an early workout. But some of the richest men in the world adhere to it religiously. Tim Cook, the CEO of Apple, wakes up at 3:45 AM to work out, while Dwayne “The Rock” Johnson lifts weights at 4:00 AM.
Getting up early in the morning to exercise can have many benefits, including reducing the amount of calories you take in during the day, lowering your blood pressure, and preparing for happy hour after work.
If training in the wee hours of the morning and the effort required for a fair workout seems impossible, take advice from these seven men who all get up before 6am to begin their daily workout. You are able to do it. Not only that you can do the workout for your weight loss.
1. Find a friend
Ryan Wilke, 32
Co-Founder of Throwback Fitness
When Wilke starts his fitness classes at 4:30 in the morning, he gives this important piece of advice to anyone looking to start (and maintain) an early workout routine: Find a buddy. “You’ll probably work out more than if you were exercising alone,” said the expert. “You don’t just help each other to be accountable.
2. Prepare yourself for success
Bishoy Tadros, 30
It’s all about preparing for Tadros, who gets up between 4:30 AM and 5:15 AM to go for a run, spin class, or high-intensity interval training (HIIT) class. Being systematic makes it easy to carry out plans, such as setting the alarm early the night before or getting his clothes ready for the morning workout.
3. Put the phone down
Andrew Connor, 29 years old
Director of Global Sports and Athlete Marketing at Reebok
Wherever he travels in the world, Connor finds solace in his daily workout. He just spent eight months in Shanghai for work. What was his secret to success? Put the phone down when you’re done: “I make better decisions throughout the day if I sleep seven or eight hours,” he claims. He uses a short cord to charge his phone in bed instead of using it to surf social media. He is able to concentrate, divert his attention from himself and in this way enjoy some ‘me’ time.
4. Focus on your “why”
Rhys Athayde, 24 years old
Founder of DOGPOUND
Athayde uses his “Why?” to stay motivated when his alarm goes off at 4:30 am. “We all experience difficulties and limitations,” he claims. “I could have avoided the gym because as a child I had scoliosis, severe asthma, food allergies and very poor eyesight. I instead use them as inspiration to work even harder every day. Others don’t have the ability to get up and to depart, which is sufficient for him.
5. Change your perception
Matt Delaney, 35
Equinox Tier X Trainer
Delaney gets out of bed at 3.50am and is on his way to New York by the time most of the guys are awake. She lives in Westchester. But if you think exercise requires being in a gym, he recommends reconsidering: “We’re conditioned to assume that exercises take place in a specific location or that they need to take a long time to be effective.” The majority of physical activity can actually improve overall health outcomes.
Start humble instead of running just under four miles and seeing 300lb squatting as a failure. Try going from your bed to your bodyweight circuit in the living room. From there you can progress to the gym.
6. Find something you like
Stephen Wright, age 31
Public Relations Director
Wright overcame his dependence on cigarettes by incorporating more fitness and wellness into his daily schedule; he still trains at the gym at six in the morning. Exercise shouldn’t be a chore if you do it right, she says. Instead, it should make you happy. Getting up in the morning to work out on the treadmill doesn’t get any more fun if you already hate it. Try new things until you discover something that sticks.
7. Think big
Jordan Slotopolsky, 32
Sell digital marketing
The bad news is, he says, there’s no secret to getting up at 5 a.m. Still, Slotopolsky has included morning training in his schedule because he values the results of his labor more than an extra hour of sleep. He advises, “You won’t always be motivated, but keep going”: Want abs? No one has ever gotten abs from snoozing their alarm clock.
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