People who suffer from a lack of internal motivation tend to not enjoy the external motivation they receive
If you were reading this part hoping I had some answers, AM workouts most likely aren't your thing. I see so many folks wondering how you find the motivation to workout in the morning, asking for tips on how to get out of bed, wanting life hacks for setting an alarm clock, etc etc. Like all things with training, motivation really isn't going to get you very far. Motivation will get you through 1 or 2 workouts, but after that it fades quickly.
You simply have to want to train more than you want to sleep. I have expressed many times how much I hate training, but I love what training does for me, so I do it. I love the effects so much that I'm willing to wake up early to get them. If you don't, that doesn't make you a bad person, it is simply a part of you that you have to accept. You have priotized sleeping in above training. Until you fix that, it will win.
I heard that this is what daily food prep is like for Zydrunas Savickas
Here is an area you actually CAN benefit from. It's honestly pretty obvious stuff, but amazingly the obvious tends to get overlooked.
-Get an adequate amount of sleep. Guess what; this means going to bed early. Once again, that seems obvious, but when I tell people I get up at 0445 to train, they immediately ask "What time do you go to sleep?!" and when I answer 2030, they are shocked. People seem to think that successful morning trainees found some sort of lifehack to go to bed at midnight and wake up 4 hours later ready to rock. Some folks can do that; I'm not one of them.
If your eyes look like this; you're not one of them either
-Set our your training clothes ahead of time. Nothing worse than trying to figure that stuff out first thing in the morning, especially if you have a spouse/loved one/one night stand/animal that is NOT partaking in your workout. You don't want to be fumbling around in the dark here.
-Figure out what foods you can eat and train off of quickly. I can eat a small meal and train within 2 minutes of having eaten. Some folks have to take 2 hours after eating before they can train. Be smart; some food can settle better than others for some people.
-Figure out your warm-up routine. I'll get on my soapbox for a minute here; figure out if you really need your warm-up routine. Do you actually need to spend 30 minutes foam rolling, performing dynamic stretches, hiting the agile 8, hitting the steam room, riding a bike, shooting hoops, pole vaulting, deep sea diving, and watching "Pumping Iron" to get psyched? Maybe you can just roll into the gym, hit some light reps with the first movement of the day, and crush your workout. Either way, plan accordingly in terms of sorting out your time.
I mean, make sure you keep THIS in though
Ah, to ask this question on the internet
Here is the other big thing people tend to not realize about AM workouts; the "you" in the morning who just woke up and only has a light meal in you is vastly different from the "you" that shows up to the gym in the afternoon after being awake for 8 hours with 3 full meals. This means you can expect to hit the same numbers with the same intensity in the morning as you had been doing in the afternoon/evening. For those of you following linear progression programs (why?!), this is going to mean swallowing some pride and figuring out a new baseline. For you AMRAP folks, that means new rep PRs to establish/beat. For you autoreg folks; business as usaul. Whoever you are, just don't freak out over a number change. As long as you are progressing under the same conditions, you are progressing overall.
Example: If, in the afternoon you were deadlifting 600lbs for 5 reps, then you start training in the morning and can only pull 550 for 5; when you can start hitting 600 for 5 in the morning, you will be able to lift even MORE in the afternoon.
Personal example: 1 week ago, in the morning, I pulled 520 off of a 7 mat height for 4 reps in the morning. This week, I pulled 565 for 3 reps off a 6 mat height in the afternoon. I didn't add 45lbs in 1 week; it was simply the difference between morning me and afternoon me.
Afternoon you might be the Hulk and morning you might be Bruce Banner, but as long as you aren't Hawkeye, you're fine
-It's probably also a good idea to dress warm to start with. You just woke up, your body is still stiff, staying warm is staying safe. This'll mean it's time to retire the tank-top and quit checking out your guns in the mirror while you're "checking your form". Don't sweat it though; no one else is in the gym to see you anyway.
-Your belt is going to fit differently, since there is less food in your gut. With a lever belt, this can suck, but even with a buckle belt make sure you know what setting you need.
That's it for now. Leave a comment if you have any other tips for the AM workout crowd.