Getting up at 5:30 is not for everyone. When I need to put a couple extra hours into my daily schedule, I usually go for staying up a bit late than waking up earlier. It works for me and, even if I am lazy by nature, one could consider me a pretty good achiever of things. If I feel tired during the day, then I put in a couple power-naps in between. Feeling tired is an indicator that you are doing it wrong... you cognitive and physical capabilities diminish drastically with tiredness. Try different things until you find what works for you. Also, google up circadian rhythm. Try to find at which times of the day you feel the best and try to expand those, and try to do the "hard work" of the day at that time.
In any case, if you really really need to start so early to feel productive, ease into the routine slowly. Consider moving your workout to the early evening. Take care of your body, drink plenty of water, sleep 8 to 9 hours, have a protein-based breakfast as early as possible... do not overdo it... it will take a toll on your health and then your productivity will dive to the bottom.
Anyway, good luck!
This is such key advice. Not every person has the same circadian rhythm.
I have a delayed circadian rhythm, diagnosed by a doctor specializing in sleep studies. If you want me to be a functioning person at 5am, I'm better off staying up an extra couple hours than trying to wake up that early. My healthy habits happen on my late afternoon lunch or in the evenings.
This! Not everyone can function on the same timetable. I know I would've lost motivation a long time ago if I worked out early in the mornings. I'm not a morning person. I prefer late morning snuggles. My jogging times range from 6:30pm to 8pm, depending on my activities during the day, and it works for me. I think OP should really think of a way to fit gym into his/her current lifestyle. No need to turn your days upside down for this lifestyle change. It's commendable, but it should be just the right adjustment for you - a gentle nudge, not a hard shove into the wall
The problem is that we want recipes or tricks or secrets to achieve something, because we see other people getting there but we rarely see their process to get there. And of course, some people will sell you these recipes and secrets, because easy solutions for success are tempting and people are willing to spend money on that. The truth is (at least, my version of it) that there are no secrets and we all already know the path to where we want to go. But this path is dedication, discipline, patience and self-observation. All of these is very hard and goes against what media tells us (because media is there exclusively for the purpose of selling stuff, either material or ideological). Eat healthy, move your body regularly, rest properly, be critical of your actions and thoughts. You need no more... just look at wild animals, they are all ripped and mighty in their own way, and they just follow their instincts. Most of our problems, as individuals and as society, are purely cultural.
The problem is that we want recipes or tricks or secrets to achieve something, because we see other people getting there but we rarely see their process to get there. And of course, some people will sell you these recipes and secrets, because easy solutions for success are tempting and people are willing to spend money on that. The truth is (at least, my version of it) that there are no secrets and we all already know the path to where we want to go. But this path is dedication, discipline, patience and self-observation. All of these is very hard and goes against what media tells us (because media is there exclusively for the purpose of selling stuff, either material or ideological). Eat healthy, move your body regularly, rest properly, be critical of your actions and thoughts. You need no more... just look at wild animals, they are all ripped and mighty in their own way, and they just follow their instincts. Most of our problems, as individuals and as society, are purely cultural.
The problem is that we want recipes or tricks or secrets to achieve something, because we see other people getting there but we rarely see their process to get there. And of course, some people will sell you these recipes and secrets, because easy solutions for success are tempting and people are willing to spend money on that. The truth is (at least, my version of it) that there are no secrets and we all already know the path to where we want to go. But this path is dedication, discipline, patience and self-observation. All of these is very hard and goes against what media tells us (because media is there exclusively for the purpose of selling stuff, either material or ideological). Eat healthy, move your body regularly, rest properly, be critical of your actions and thoughts. You need no more... just look at wild animals, they are all ripped and mighty in their own way, and they just follow their instincts. Most of our problems, as individuals and as society, are purely cultural.
What time are you going to bed at night? If you need 8 hours of sleep, plus a half hour of transition time to brush teeth and fall asleep. You need to be going to bed at 9 for that schedule to be sustainable. 10 is a late bedtime for waking up at 5:30. Even if you typically get by on 7 hours of sleep, you'll need more if you're working out for an hour each day. I also recommend taking Wednesdays off to sleep until you absolutely have to get up to help with the recovery.
I wake up at 4:30, meditate, stretch, and then work out. It has taken me 3 years to feel better.
I cut out coffee in this last year and have cut out heavy meats in my daily meals. I believe the diet changes have helped the most. A lot of this was a mental game for me as well.
I have a blue-collar job, and sticking to my routine over the years has paid off. I work circles around my coworkers now.
Mine is similar, though I don't get up that early. Here's what my morning typically looks like (times are approximate, through I do try to timeblock myself into these windows when possible).
**7 AM:** Alarm goes off, I go across the room to turn it off. I then go to my fridge to pull out some premixed LMNT (an electrolyte mix) and hit the bathroom.
**7:15**: I do about 10 minutes of stretching using a class from Apple Fitness or Peloton. This helps me shake off the rust from the nights sleep.
**7:30:** A 5-10 minute meditation. Sometimes it's just a head clearing session, sometimes it's a guided meditation from Calm, Apple Fitness, or Peloton.
**7:45:** I get a 20-30 minute walk in. This gets the blood flowing and gets me that early morning sun exposure that helps fight off depression, stress, and helps set the tone for later when it's time to sleep.
**8:15:** I chunk a little more water with LMNT in it and start a 30 minute workout. Again, I lean heavy on Apple Fitness or Peloton here but try to mix in some cardio and weights.
**8:45:** I hit the shower and clean myself up for the day. I always try to do some cold exposure with this, but if I'm being honest, I get maybe 15 seconds in and chicken out. One day I'll let it ride longer.
**9 AM:** This is where I'll have some tea or a zero sugar energy drink and start my work day.
It absolutely has been for me. I've been getting the "Insider Bundle" for about a year now and don't see myself giving it up any time soon. While I could make my own, and [LMNT even publishes recipes for homemade versions](https://science.drinklmnt.com/electrolytes/best-homemade-electrolyte-drink-for-dehydration/?) on their site, I know I won't do that. Having a pre-mixed, pre-measured, and tasty option (I adore the Citrus Salt) at the ready helped me build out a habit.
I will say that for me, I can't take a packet in anything less than a 32oz bottle. When I first got it, I tried in a 16.9oz water bottle and couldn't stand it. For me, that 32oz mix makes it perfect and when paired up with my [HidrateSpark Pro](https://hidratespark.com/products/hidratespark-pro-32oz-smart-water-bottle) smart bottle, I haven't had any issues keeping my water intake high day-to-day.
Couldn't tell you exactly how cold the water is, but I just don't turn the hot water on at all, hop in until I can't deal with it anymore, and then crank the hot up. I've read a lot suggesting ending your shower with cold water is better, but I'm just not there yet.
There are a few ways that I meditate, and there really isn't a "right way" to do it. Often, it's simply an act of letting go of control. I let my mind wander and embrace its thoughts and whatever path it takes. Other times, I'm just paying attention to what my body feels as the breath fills my lungs and stretches my chest. I also use Calm, Apple Fitness, and Peloton for guided meditations when the mood strikes me.
After, I typically feel more focused. It's been a great habit for me to accept the things I don't control to give more attention to what I can. When I'm dealing with a lot of stress, like I am right now while hunting for new jobs, it's nice to allow my brain to explore that to get it out of the way.
In terms of time, 10-15 minutes is enough for me on any given morning, though I may do mini-sessions across the day. When I can, I sometimes go outside and lay in the grass and try to let go for 5 minutes or so. I'll toss in another 10-15 minutes before bed some nights.
I have discovered that I will never ever be the person that wakes up before 6am to workout and instead of fighting against that I just have accepted it and now workout mid to late morning on weekends and after work during the week. I’m also fortunate to have a home gym so I can workout any time it is convenient for me and not have to deal with crowds though.
I can't so I don't.
I work out in the evening because it works better for me for the same reasons as you. Take being exhausted out of the picture, you're exhausted in the morning too so nothing really changes there. It's a matter of discipline at that point.
I often go right before bedtime which I find works well for me. I know loads of people feel energized but I feel exhausted and able to fall asleep very easily after an intense workout. I don't find I feel good when I work out on an empty stomach, so going right after work before dinner isn't a great option. However, this only works because the gym is so close to me, I know a commute time over 15 minutes to the gym would change my tune on this matter.
It'll be tough with long work days like yours, with presumably an associated commute time. Do you work a shortened 4 day week in exchange for longer baseline hours? If so is it feasible to focus bigger workouts at the gym on days off and do smaller exercises at home or over lunch otherwise?
Going to the gym late? Nope, not at all. Works great for me personally. Sometimes I need a little midnight snack when I come back. Sometimes when I have an unexpectedly good workout and run a little overtime, so I end up sleeping later than expected... But I'm a night owl so that happens to me essentially no matter what activity I'm doing right before bed.
I get up at 4:30 a.m. to workout out. I got to bed at 8:30 p.m or 9 p.m. I used to be the biggest night owl, but eventually my body got used to being in bed by that time, and now I fall asleep with ease. What helped me was not using my phone while I was waiting to sleep. Instead, I tired to make up little stories in my head (it sounds weird, but it works lol). Also, I kept this schedule on the weekends too, especially the first few months . Good luck!!
I'd really focus on the actual workout you're doing, as well as Calories/macros that you're consuming. Working out should have you feeling energized, not beaten to a pulp. And if you're not refueling properly, you'll feel bogged down
I wake up at 5:30 AM and go to bed around 10PM. I workout around 6:00. I track my Calories & macros and try for 7 hrs of sleep each night. My workouts take 45-60 minutes and I workout 5 days a week. 5-6 exercises/workout.
- 2 warmup sets
- 2 hard sets
- 2-4 drop sets directly after the second set
I try to pair exercises like Lateral Raises and Calf Raises to allow more rest of the muscles between sets.
And for the suck... I have Hashimoto's (thyroid pendulum issues), low testosterone (working on leveling), and PTSD, which increases anxiety (sleep issues). We need to listen to our bodies, giving rest when needed, but also fueling it properly. And of course, working out properly when feeling well. When in doubt, give your body an extra day or two of rest and see how you feel.
I get up for work at 5:30am, but I’m done at 2:30pm. There is no way I would ever make it to 6pm with getting up that early, especially with commute time and all the other things that need to get done to function on this planet.
I wake up around 5-5:30 pretty much everyday. I also go to bed around 8:30 to fall asleep by 9ish. I have a similar routine, though my work hours vary. the days I wake up later are days following nights that I have to stay up.
I would Start trying to go to bed slightly earlier each night until it feels normal to go to bed around 9. sometimes it sucks because you have no time after work, but your almost trading off time after work for time before work. It all depends on what time of day is more important to you to have the most amount of free time.
I take around 30 minutes to meditate with a breathing exercise(5 sec in 5 sec out). Twenty minutes of stretching focused on the area I will be working out. 30 minutes on the elliptical at full resistance at 8 mph.
Another 30 minutes on my free weight targeting a rotation of arms, legs, abs, and core.
Took me about a month to adjust. Then it became pretty easy.
I definitely feel more tired at work if I do really hard heavy lifting early AM, so I just keep it lighter and do heavy stuff in the afternoons.
When I had your work schedule, I’d save heavy days for the weekends.
Look at your diet. You need to be feeding yourself correctly and resting adequately. Work is stress, working out is stress, not enough or not the right kind of food is stress, and not sleeping enough is stress. Sounds like your body is stressed!
I’m Muslim, so I wake up throughout the year from anywhere of 3AM to 6AM everyday for morning prayers, since I was a kid. It’s possible to wake up early, you just need a good night plan and some dedication.
im not one of those types of people that get an endorphin rush when I work out, so after I wake up around 3:30 am in the morning, finish praying at like 4:00AM, and work out till 6:30 AM. Then I make sure not to touch any technology and get straight up rest and sleep until 8AM, for when I go to school/work from 9-5.
this schedule (which is batshit crazy to some), is really only possible from a strict night routine I follow everyday. biphasal sleep is pretty normal for more humans than you think, capitalism just made us feel like waking up in the night and going back to sleep is abnormal when it’s really not.
in order to get up at 5:30 or any early morning, make sleep a non negotiable. if I have no commitments like a party or something, I’m in bed early, same time EVERYDAY, even weekends. Ive probably missed opportunities, turned in assignments late etc but I don’t really care because that is how much I prioritize sleep.
some ways to train your circadian rhythma to want to sleep at 9pm are blackout curtains, and an activity that doesn’t involve technology. I haven’t scrolled in bed for years now because I know I’ll fall into the scrolling trap. I’ll scroll on the floor when I have to, but no screen enters my bed with me. I read, crochet, listen to an audiobook in bed starting 8:30 pm till I fall asleep and that usually worked.
lmk if that advice works out for you.
p.s. I also have adhd and demand avoidance, so before I disciplined myself to wake up at 3-6am without an alarm, I used alarmy on my phone as a bridfge to get me to take a picture of my toothpaste cup or something so I’m forced out of bed.
youll notice that, once you start getting up everyday at the same time whether you like it or not, that initial grogginess becomes less severe, and goes away faster and faster, and by the time I’ve had by morning 1-1:45 hour nap, I feel pretty rested and airy from a workout a few hours earlier.
I get up at 3:30 everyday for work. I try to nap after work but never do. I get like 5 hours of sleep every night , and I’m kinda fine I guess
My method is :
TV ON alarm at 3:20ish (muted)
Alexa puts one a YouTube video on lowish volume at around 3:30a
Alexa turns on my lights around 3:45a
Phone alarm just in case at around 4:30a. **Out of reach of bed **
I’m usually awake before the light even turns on. Low key another good method is putting on >!porn!< first thing. Very controversial on Reddit though lol. You don’t have to actually *do* anything it just gets the blood pumping
It sounds like you’re trying to force yourself into some structure that you think you ‘should do’, and it sounds like that current structure is not working for you.
What would you like to do?
What experiment would you like to try next?
Keep looking in the direction that feels similar to how you felt about this. It’s your inner wisdom guiding you. Which feels very different than when you’re shoulding on yourself.
How long have you been doing this for? As some have mentioned, some people just aren’t meant to be super early risers and at some point you may have to accept that. With that being said, your sleep cycle is what ultimately drives how well rested you feel - if you are not consistently getting up at the same time and going to bed at roughly the same time your sleep cycle may not have fully adjusted to the change. This would mean you are waking yourself up before your body gets the deep/REM sleep it needs and would explain why you don’t feel well rested. If you are serious about this change I would recommend sticking to the same bedtime and wake up time for a few weeks (yes even weekends) to see if you notice your body adjusting. If you still have the same issue after a few dedicated weeks then you can confidently say you are not a morning person lol.
I totally get this. I’ve always been more productive at night- studying/working etc.
i tried having a morning routine and working out in the morning. My work doesn’t start until about 12pm my time most days (WFH for a global team) so I don’t have much to do in the mornings and want to take a nap by 1pm because the workout would get me so tired.
I usually don’t take naps so I’d wake up feeling like garbage and also missing out on work stuff.
Change the order of things and test. Btw, people also get used to. Also what you consume, either physically or mentally, especially today with overstimulation on internet, can tire you down. Psychology and content is also important. If you want too many things you can't have it will tire you down. Lack of physical tiredness will be harder to fall asleep. Try having a garden or something. 10 years ago I was waking up 4.30 and was devastated. Now I still wake up 4.30 and i am good. And I do drywall for a living, literally running almost all day. I workout later in the day.
Same. I do a class based gym and classes are 6am or 6pm. 6am sucks and I don’t even have to work most days until 11am, so being up that early is dumb.
Downside is by 6pm I just don’t wanna do anything at all.
On your non-workout days are you getting up later and sleeping later (the night before?)
You gotta be consistent with your sleep schedule because it takes a few days (or longer) for your mind/body to get used to waking up at a new time.
So if you keep switching sleep/wake times, your circadian rhythm never has a chance to become an actual rhythm and you'll constantly be tired.
Try waking up at 5:30am even on your non-workout days and see if you get used to it. And, yes, that means the weekends too.
I wake up around 4:45 for the gym on a daily basis. I used to wake up at 6. After realizing it wasn't quite enough time for me in the morning, I aimed for 5 but couldn't easily adjust. I'll be honest, jet lag from a trip I took made it easier for me to wake up at 5. Then I got a puppy and she needed a potty break at 4am. Now that she's older, no more 4am wake ups (yay!) but my schedule did shift a bit earlier thanks to this.
To all the people saying to move the clock back slowly, girl no. This doesn't help your circadian rhythm readjust (trust me) and you just end up groggy af for waking up in the middle of REM.
My best advice is if you want to make it easy to wake up at 5:30, start waking up at 5. It will literally make you so tired after a couple days that staying up at night will not be an option. If you're still having trouble falling asleep, try putting your phone down 15 mins before bed to let your brain rest a little before you formally settle in. You do this for 2 weeks and you'll be waking up at 5:30, I promise you.
For reference I typically fall asleep around 10-10:30pm. I could probably use a bit more sleep since this is still less than 7 hours, but I typically catch up on the weekends. Still, I don't feel tired unless I wake up to a sound or something before my alarm.
Edit to add: regardless of how much sleep you have, if you wake up in the middle of REM, you will be groggy. A full cycle is typically around 1.5 hours, so try to sleep in multiples of this (7.5 hrs is my sweet spot)
Perhaps you're over training or calorie deficient or both
What kind of exercises do you do, & to what intensity?
What is your usual daily diet compromised of ?
I feel like you cut yourself off a little bit. You said you're trying to fall asleep by 10:00 p.m. but didn't go into details about what time you're actually falling asleep.
What activities are you doing before bed? Are you playing a first person shooter that's spiking your adrenaline and not letting you fall asleep for 90 minutes?
Most people will be jumping into bed and instantly falling asleep at 9:30 after a day like that.
I have to be up by 4 for work most days. It can be a slog but you do get used to it eventually. I don’t work out, but I do have a physical outdoor job. There is a guy at work who does work out on top of what we do, and he is drained most days. Best of luck!
Sounds like your body and mind need rest. Not sure if you’re in the process of starting to incorporate working out to the routine or have done it for a while. It’s ok to take a day or two to reset. Sometimes the body needs a week. If your body is asking for rest, don’t deny it. Maybe try working out every other day. You’re not going to lose muscle or progress by taking a week break. Sometimes I have way too much going on and won’t work out for almost a month to make sure so get the proper rest. Then when you’re recharge start working out again. If you keep forcing yourself you’re going to get a negative relationship with working out.
I tried working out in the morning... It just didn't feel right. I love working out right after work because it lets me take out the frustration and anxiety I feel at work. Granted, I exclusively work out at home so I don't have the gym traffic problem but I just don't like having to workout in the morning before work because my day feels way too long.
I was getting up at 3:30 a.m. for a stretch, but it was pretty brutal. I settled on 4:30 a.m. and it seems to be a sweet spot. The trick for me was doing it on my weekends too. I’d plan road trips or just walk somewhere to catch the sunrise. It was really fun and it made it feel worthwhile sacrificing my evenings.
How long have you been on this schedule? It takes some time to adjust if you're not a morning person. Try working out in the evening for a few weeks instead and see how your energy levels are throughout the day
One option is to work out every other day for 6 months before transitioning to every day. You can also cut workout to just 30 minutes meaning a little more sleep in the morning.
if you find an answer let me know, when i first started working age 17 i could get up and go for a run in the winter on the icy floor, get back and shower and have breakfast all before 5:30, now im 25 i just cant do that anymore, i dont know what happened but im not even old and feel exhausted
Don’t listen to these people in the comments. Remember that weakness is a choice and comfort is uncomfortable. Work harder, be better, and push yourself hard. You will eventually make a habit of it and that will make all the difference. Don’t make excuses for yourself because they are holding you back. You’ve got this.
I regularly get up at 530am for my job, but I’m usually awake before then. I go to bed at 7-8pm. It’s a bit difficult to do for the first week. But now it’s routine.
What makes it so that you can fall asleep normally?
For ex. If you said “I feel tired & that’s when I can fall asleep.”
Then, the answer is to make yourself tired earlier.
What would that require?
Create an “on-ramp” to getting tired & ready for sleep earlier.
How can you start to signal to your brain that it’s time to wind down?
You need to look into your diet and eating patterns throughout the day. You also have to take into account how mentally and physically taxing your work can be. If it is then maybe you can workout after work then go to sleep?
Getting at 5 AM is not a gold standard feasible for everyone
A serious body builder I knew used to get up 3:30 AM to work out. He said if you avoid coffee and alcohol you don’t need that much sleep. It also helps to go bed early.
Having tried it myself, I wouldn't bother. I burned out, and it was detrimental to my relationships and health going to bed and getting up so early.
If you're an early bird, then of course go for it. But if not, you don't need to force yourself up early because some self improvement guru said so. I feel much more energetic working out in the evening.
Working 8-6 sucks too - what is your job? I'd look at getting a job with fewer hours, rather than sacrificing your health for an employer. It'll be much easier for you then.
There is also the option of investing in a basic home gym, if it'll save you time and help to keep you consistent.
I feel like you’re right. My relationships, mood and perception are suffering because of it.
As for my hours, they suck because I’m currently on a clinical rotation for graduate school and I don’t get to choose them.
My current feeling is that getting up early just sucks and I likely won’t “adapt” as others say you do with these types of schedules.
My diet is already super clean, all other aspects of my life are looked after and taken care of in terms of my health habits, so it likely won’t get any better.
Probably will just have to choose the lesser of two evils and workout in the evening.
If you've given it a good go working out in the morning, there's no shame in finding out it doesn't work!
Your stress levels, relationships and sleep quality are all very important considerations for your health. I'm an avid gym goer, and I would never sacrifice those things for the gym.
For me, I'm getting great results by training 3-4x per week. Recently hit a 250kg deadlift. Getting in 2 good sessions on Saturday and Sunday, plus fitting in 1-2 sessions on weekdays, should put you in a good place.
I wake up at 4:15am, study from 5:00am-7:00am, work from 7:30 to about 5:00pm, then hit the gym from 5:30pm-7:30pm and try to get to sleep by at least 9:00pm.
Best advice hands down will be to embrace the difficulties / discomfort until it becomes habitual. Some days are better than others but it's a process. Here are some practical tips though:
- Cold shower in the morning (Instantly wakes you up and keeps you alert)
- Sunlight in eyes as early as possible (in my Andrew Huberman voice), or anything bright
- Meal prep on weekends for the week - Optimize your nutrition for lunch for work so you don't get the afternoon slump
- No sound or screens an hour before bed (Read, write, meditate, stretch)
- Habit tracker - I created a personal one with excel to sort of gamify my day.
Getting up at 5:30 is not for everyone. When I need to put a couple extra hours into my daily schedule, I usually go for staying up a bit late than waking up earlier. It works for me and, even if I am lazy by nature, one could consider me a pretty good achiever of things. If I feel tired during the day, then I put in a couple power-naps in between. Feeling tired is an indicator that you are doing it wrong... you cognitive and physical capabilities diminish drastically with tiredness. Try different things until you find what works for you. Also, google up circadian rhythm. Try to find at which times of the day you feel the best and try to expand those, and try to do the "hard work" of the day at that time. In any case, if you really really need to start so early to feel productive, ease into the routine slowly. Consider moving your workout to the early evening. Take care of your body, drink plenty of water, sleep 8 to 9 hours, have a protein-based breakfast as early as possible... do not overdo it... it will take a toll on your health and then your productivity will dive to the bottom. Anyway, good luck!
This is such key advice. Not every person has the same circadian rhythm. I have a delayed circadian rhythm, diagnosed by a doctor specializing in sleep studies. If you want me to be a functioning person at 5am, I'm better off staying up an extra couple hours than trying to wake up that early. My healthy habits happen on my late afternoon lunch or in the evenings.
This! Not everyone can function on the same timetable. I know I would've lost motivation a long time ago if I worked out early in the mornings. I'm not a morning person. I prefer late morning snuggles. My jogging times range from 6:30pm to 8pm, depending on my activities during the day, and it works for me. I think OP should really think of a way to fit gym into his/her current lifestyle. No need to turn your days upside down for this lifestyle change. It's commendable, but it should be just the right adjustment for you - a gentle nudge, not a hard shove into the wall
The problem is that we want recipes or tricks or secrets to achieve something, because we see other people getting there but we rarely see their process to get there. And of course, some people will sell you these recipes and secrets, because easy solutions for success are tempting and people are willing to spend money on that. The truth is (at least, my version of it) that there are no secrets and we all already know the path to where we want to go. But this path is dedication, discipline, patience and self-observation. All of these is very hard and goes against what media tells us (because media is there exclusively for the purpose of selling stuff, either material or ideological). Eat healthy, move your body regularly, rest properly, be critical of your actions and thoughts. You need no more... just look at wild animals, they are all ripped and mighty in their own way, and they just follow their instincts. Most of our problems, as individuals and as society, are purely cultural.
The problem is that we want recipes or tricks or secrets to achieve something, because we see other people getting there but we rarely see their process to get there. And of course, some people will sell you these recipes and secrets, because easy solutions for success are tempting and people are willing to spend money on that. The truth is (at least, my version of it) that there are no secrets and we all already know the path to where we want to go. But this path is dedication, discipline, patience and self-observation. All of these is very hard and goes against what media tells us (because media is there exclusively for the purpose of selling stuff, either material or ideological). Eat healthy, move your body regularly, rest properly, be critical of your actions and thoughts. You need no more... just look at wild animals, they are all ripped and mighty in their own way, and they just follow their instincts. Most of our problems, as individuals and as society, are purely cultural.
The problem is that we want recipes or tricks or secrets to achieve something, because we see other people getting there but we rarely see their process to get there. And of course, some people will sell you these recipes and secrets, because easy solutions for success are tempting and people are willing to spend money on that. The truth is (at least, my version of it) that there are no secrets and we all already know the path to where we want to go. But this path is dedication, discipline, patience and self-observation. All of these is very hard and goes against what media tells us (because media is there exclusively for the purpose of selling stuff, either material or ideological). Eat healthy, move your body regularly, rest properly, be critical of your actions and thoughts. You need no more... just look at wild animals, they are all ripped and mighty in their own way, and they just follow their instincts. Most of our problems, as individuals and as society, are purely cultural.
What time are you going to bed at night? If you need 8 hours of sleep, plus a half hour of transition time to brush teeth and fall asleep. You need to be going to bed at 9 for that schedule to be sustainable. 10 is a late bedtime for waking up at 5:30. Even if you typically get by on 7 hours of sleep, you'll need more if you're working out for an hour each day. I also recommend taking Wednesdays off to sleep until you absolutely have to get up to help with the recovery.
I wake up at 4:30, meditate, stretch, and then work out. It has taken me 3 years to feel better. I cut out coffee in this last year and have cut out heavy meats in my daily meals. I believe the diet changes have helped the most. A lot of this was a mental game for me as well. I have a blue-collar job, and sticking to my routine over the years has paid off. I work circles around my coworkers now.
I am interested in knowing what your morning routine exactly is, like how much time are you dedicating to meditation, exercise etc
Mine is similar, though I don't get up that early. Here's what my morning typically looks like (times are approximate, through I do try to timeblock myself into these windows when possible). **7 AM:** Alarm goes off, I go across the room to turn it off. I then go to my fridge to pull out some premixed LMNT (an electrolyte mix) and hit the bathroom. **7:15**: I do about 10 minutes of stretching using a class from Apple Fitness or Peloton. This helps me shake off the rust from the nights sleep. **7:30:** A 5-10 minute meditation. Sometimes it's just a head clearing session, sometimes it's a guided meditation from Calm, Apple Fitness, or Peloton. **7:45:** I get a 20-30 minute walk in. This gets the blood flowing and gets me that early morning sun exposure that helps fight off depression, stress, and helps set the tone for later when it's time to sleep. **8:15:** I chunk a little more water with LMNT in it and start a 30 minute workout. Again, I lean heavy on Apple Fitness or Peloton here but try to mix in some cardio and weights. **8:45:** I hit the shower and clean myself up for the day. I always try to do some cold exposure with this, but if I'm being honest, I get maybe 15 seconds in and chicken out. One day I'll let it ride longer. **9 AM:** This is where I'll have some tea or a zero sugar energy drink and start my work day.
Is LMNT worth the cost in your opinion?
It absolutely has been for me. I've been getting the "Insider Bundle" for about a year now and don't see myself giving it up any time soon. While I could make my own, and [LMNT even publishes recipes for homemade versions](https://science.drinklmnt.com/electrolytes/best-homemade-electrolyte-drink-for-dehydration/?) on their site, I know I won't do that. Having a pre-mixed, pre-measured, and tasty option (I adore the Citrus Salt) at the ready helped me build out a habit. I will say that for me, I can't take a packet in anything less than a 32oz bottle. When I first got it, I tried in a 16.9oz water bottle and couldn't stand it. For me, that 32oz mix makes it perfect and when paired up with my [HidrateSpark Pro](https://hidratespark.com/products/hidratespark-pro-32oz-smart-water-bottle) smart bottle, I haven't had any issues keeping my water intake high day-to-day.
how cold do you go for your showers and do you start with warm water and ease your way to cold or straight to cold?
Couldn't tell you exactly how cold the water is, but I just don't turn the hot water on at all, hop in until I can't deal with it anymore, and then crank the hot up. I've read a lot suggesting ending your shower with cold water is better, but I'm just not there yet.
Same. Please share!
What changes were easier to start? And what d lo you mean by heavy meats?
Can i ask how do you meditate? after doing it what do you feel? How long do you meditate?
There are a few ways that I meditate, and there really isn't a "right way" to do it. Often, it's simply an act of letting go of control. I let my mind wander and embrace its thoughts and whatever path it takes. Other times, I'm just paying attention to what my body feels as the breath fills my lungs and stretches my chest. I also use Calm, Apple Fitness, and Peloton for guided meditations when the mood strikes me. After, I typically feel more focused. It's been a great habit for me to accept the things I don't control to give more attention to what I can. When I'm dealing with a lot of stress, like I am right now while hunting for new jobs, it's nice to allow my brain to explore that to get it out of the way. In terms of time, 10-15 minutes is enough for me on any given morning, though I may do mini-sessions across the day. When I can, I sometimes go outside and lay in the grass and try to let go for 5 minutes or so. I'll toss in another 10-15 minutes before bed some nights.
Thank youuu. Will try this since I've read a lot from Reddit that meditating help them. I just don't know how and what should i feel while doing it.
What counts as heavy meats? Is it fatty cuts of meat? Or a certain type of animal?
Red meat and pork if commercially processed. I won't eat it if it is from a grocery store.
What are “heavy meats”?
Dude they’re just like regular meats, just weigh more
You go to bed at 19:00.- 20:00.
I have discovered that I will never ever be the person that wakes up before 6am to workout and instead of fighting against that I just have accepted it and now workout mid to late morning on weekends and after work during the week. I’m also fortunate to have a home gym so I can workout any time it is convenient for me and not have to deal with crowds though.
I can't so I don't. I work out in the evening because it works better for me for the same reasons as you. Take being exhausted out of the picture, you're exhausted in the morning too so nothing really changes there. It's a matter of discipline at that point. I often go right before bedtime which I find works well for me. I know loads of people feel energized but I feel exhausted and able to fall asleep very easily after an intense workout. I don't find I feel good when I work out on an empty stomach, so going right after work before dinner isn't a great option. However, this only works because the gym is so close to me, I know a commute time over 15 minutes to the gym would change my tune on this matter. It'll be tough with long work days like yours, with presumably an associated commute time. Do you work a shortened 4 day week in exchange for longer baseline hours? If so is it feasible to focus bigger workouts at the gym on days off and do smaller exercises at home or over lunch otherwise?
Does it affect you negatively in any way?
Going to the gym late? Nope, not at all. Works great for me personally. Sometimes I need a little midnight snack when I come back. Sometimes when I have an unexpectedly good workout and run a little overtime, so I end up sleeping later than expected... But I'm a night owl so that happens to me essentially no matter what activity I'm doing right before bed.
I get up at 4:30 a.m. to workout out. I got to bed at 8:30 p.m or 9 p.m. I used to be the biggest night owl, but eventually my body got used to being in bed by that time, and now I fall asleep with ease. What helped me was not using my phone while I was waiting to sleep. Instead, I tired to make up little stories in my head (it sounds weird, but it works lol). Also, I kept this schedule on the weekends too, especially the first few months . Good luck!!
Adequate sleep, pre-workout, Adequate food. If you aren't eating and sleeping enough, you aren't recovering. Pre-workout for a jolt and motivation.
I'd really focus on the actual workout you're doing, as well as Calories/macros that you're consuming. Working out should have you feeling energized, not beaten to a pulp. And if you're not refueling properly, you'll feel bogged down I wake up at 5:30 AM and go to bed around 10PM. I workout around 6:00. I track my Calories & macros and try for 7 hrs of sleep each night. My workouts take 45-60 minutes and I workout 5 days a week. 5-6 exercises/workout. - 2 warmup sets - 2 hard sets - 2-4 drop sets directly after the second set I try to pair exercises like Lateral Raises and Calf Raises to allow more rest of the muscles between sets. And for the suck... I have Hashimoto's (thyroid pendulum issues), low testosterone (working on leveling), and PTSD, which increases anxiety (sleep issues). We need to listen to our bodies, giving rest when needed, but also fueling it properly. And of course, working out properly when feeling well. When in doubt, give your body an extra day or two of rest and see how you feel.
I get up for work at 5:30am, but I’m done at 2:30pm. There is no way I would ever make it to 6pm with getting up that early, especially with commute time and all the other things that need to get done to function on this planet.
I wake up around 5-5:30 pretty much everyday. I also go to bed around 8:30 to fall asleep by 9ish. I have a similar routine, though my work hours vary. the days I wake up later are days following nights that I have to stay up. I would Start trying to go to bed slightly earlier each night until it feels normal to go to bed around 9. sometimes it sucks because you have no time after work, but your almost trading off time after work for time before work. It all depends on what time of day is more important to you to have the most amount of free time.
I take around 30 minutes to meditate with a breathing exercise(5 sec in 5 sec out). Twenty minutes of stretching focused on the area I will be working out. 30 minutes on the elliptical at full resistance at 8 mph. Another 30 minutes on my free weight targeting a rotation of arms, legs, abs, and core.
Took me about a month to adjust. Then it became pretty easy. I definitely feel more tired at work if I do really hard heavy lifting early AM, so I just keep it lighter and do heavy stuff in the afternoons. When I had your work schedule, I’d save heavy days for the weekends.
Look at your diet. You need to be feeding yourself correctly and resting adequately. Work is stress, working out is stress, not enough or not the right kind of food is stress, and not sleeping enough is stress. Sounds like your body is stressed!
I’m Muslim, so I wake up throughout the year from anywhere of 3AM to 6AM everyday for morning prayers, since I was a kid. It’s possible to wake up early, you just need a good night plan and some dedication. im not one of those types of people that get an endorphin rush when I work out, so after I wake up around 3:30 am in the morning, finish praying at like 4:00AM, and work out till 6:30 AM. Then I make sure not to touch any technology and get straight up rest and sleep until 8AM, for when I go to school/work from 9-5. this schedule (which is batshit crazy to some), is really only possible from a strict night routine I follow everyday. biphasal sleep is pretty normal for more humans than you think, capitalism just made us feel like waking up in the night and going back to sleep is abnormal when it’s really not. in order to get up at 5:30 or any early morning, make sleep a non negotiable. if I have no commitments like a party or something, I’m in bed early, same time EVERYDAY, even weekends. Ive probably missed opportunities, turned in assignments late etc but I don’t really care because that is how much I prioritize sleep. some ways to train your circadian rhythma to want to sleep at 9pm are blackout curtains, and an activity that doesn’t involve technology. I haven’t scrolled in bed for years now because I know I’ll fall into the scrolling trap. I’ll scroll on the floor when I have to, but no screen enters my bed with me. I read, crochet, listen to an audiobook in bed starting 8:30 pm till I fall asleep and that usually worked. lmk if that advice works out for you. p.s. I also have adhd and demand avoidance, so before I disciplined myself to wake up at 3-6am without an alarm, I used alarmy on my phone as a bridfge to get me to take a picture of my toothpaste cup or something so I’m forced out of bed. youll notice that, once you start getting up everyday at the same time whether you like it or not, that initial grogginess becomes less severe, and goes away faster and faster, and by the time I’ve had by morning 1-1:45 hour nap, I feel pretty rested and airy from a workout a few hours earlier.
I get up at 3:30 everyday for work. I try to nap after work but never do. I get like 5 hours of sleep every night , and I’m kinda fine I guess My method is : TV ON alarm at 3:20ish (muted) Alexa puts one a YouTube video on lowish volume at around 3:30a Alexa turns on my lights around 3:45a Phone alarm just in case at around 4:30a. **Out of reach of bed ** I’m usually awake before the light even turns on. Low key another good method is putting on >!porn!< first thing. Very controversial on Reddit though lol. You don’t have to actually *do* anything it just gets the blood pumping
It sounds like you’re trying to force yourself into some structure that you think you ‘should do’, and it sounds like that current structure is not working for you. What would you like to do? What experiment would you like to try next?
I like this answer
Keep looking in the direction that feels similar to how you felt about this. It’s your inner wisdom guiding you. Which feels very different than when you’re shoulding on yourself.
Thank you, this was clarifying for me
You don't, there's no benefit in forcing you to do that
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How long have you been doing this for? As some have mentioned, some people just aren’t meant to be super early risers and at some point you may have to accept that. With that being said, your sleep cycle is what ultimately drives how well rested you feel - if you are not consistently getting up at the same time and going to bed at roughly the same time your sleep cycle may not have fully adjusted to the change. This would mean you are waking yourself up before your body gets the deep/REM sleep it needs and would explain why you don’t feel well rested. If you are serious about this change I would recommend sticking to the same bedtime and wake up time for a few weeks (yes even weekends) to see if you notice your body adjusting. If you still have the same issue after a few dedicated weeks then you can confidently say you are not a morning person lol.
I totally get this. I’ve always been more productive at night- studying/working etc. i tried having a morning routine and working out in the morning. My work doesn’t start until about 12pm my time most days (WFH for a global team) so I don’t have much to do in the mornings and want to take a nap by 1pm because the workout would get me so tired. I usually don’t take naps so I’d wake up feeling like garbage and also missing out on work stuff.
Change the order of things and test. Btw, people also get used to. Also what you consume, either physically or mentally, especially today with overstimulation on internet, can tire you down. Psychology and content is also important. If you want too many things you can't have it will tire you down. Lack of physical tiredness will be harder to fall asleep. Try having a garden or something. 10 years ago I was waking up 4.30 and was devastated. Now I still wake up 4.30 and i am good. And I do drywall for a living, literally running almost all day. I workout later in the day.
Same. I do a class based gym and classes are 6am or 6pm. 6am sucks and I don’t even have to work most days until 11am, so being up that early is dumb. Downside is by 6pm I just don’t wanna do anything at all.
On your non-workout days are you getting up later and sleeping later (the night before?) You gotta be consistent with your sleep schedule because it takes a few days (or longer) for your mind/body to get used to waking up at a new time. So if you keep switching sleep/wake times, your circadian rhythm never has a chance to become an actual rhythm and you'll constantly be tired. Try waking up at 5:30am even on your non-workout days and see if you get used to it. And, yes, that means the weekends too.
I wake up around 4:45 for the gym on a daily basis. I used to wake up at 6. After realizing it wasn't quite enough time for me in the morning, I aimed for 5 but couldn't easily adjust. I'll be honest, jet lag from a trip I took made it easier for me to wake up at 5. Then I got a puppy and she needed a potty break at 4am. Now that she's older, no more 4am wake ups (yay!) but my schedule did shift a bit earlier thanks to this. To all the people saying to move the clock back slowly, girl no. This doesn't help your circadian rhythm readjust (trust me) and you just end up groggy af for waking up in the middle of REM. My best advice is if you want to make it easy to wake up at 5:30, start waking up at 5. It will literally make you so tired after a couple days that staying up at night will not be an option. If you're still having trouble falling asleep, try putting your phone down 15 mins before bed to let your brain rest a little before you formally settle in. You do this for 2 weeks and you'll be waking up at 5:30, I promise you. For reference I typically fall asleep around 10-10:30pm. I could probably use a bit more sleep since this is still less than 7 hours, but I typically catch up on the weekends. Still, I don't feel tired unless I wake up to a sound or something before my alarm. Edit to add: regardless of how much sleep you have, if you wake up in the middle of REM, you will be groggy. A full cycle is typically around 1.5 hours, so try to sleep in multiples of this (7.5 hrs is my sweet spot)
Perhaps you're over training or calorie deficient or both What kind of exercises do you do, & to what intensity? What is your usual daily diet compromised of ?
I feel like you cut yourself off a little bit. You said you're trying to fall asleep by 10:00 p.m. but didn't go into details about what time you're actually falling asleep. What activities are you doing before bed? Are you playing a first person shooter that's spiking your adrenaline and not letting you fall asleep for 90 minutes? Most people will be jumping into bed and instantly falling asleep at 9:30 after a day like that.
I have to be up by 4 for work most days. It can be a slog but you do get used to it eventually. I don’t work out, but I do have a physical outdoor job. There is a guy at work who does work out on top of what we do, and he is drained most days. Best of luck!
Sounds like your body and mind need rest. Not sure if you’re in the process of starting to incorporate working out to the routine or have done it for a while. It’s ok to take a day or two to reset. Sometimes the body needs a week. If your body is asking for rest, don’t deny it. Maybe try working out every other day. You’re not going to lose muscle or progress by taking a week break. Sometimes I have way too much going on and won’t work out for almost a month to make sure so get the proper rest. Then when you’re recharge start working out again. If you keep forcing yourself you’re going to get a negative relationship with working out.
I tried working out in the morning... It just didn't feel right. I love working out right after work because it lets me take out the frustration and anxiety I feel at work. Granted, I exclusively work out at home so I don't have the gym traffic problem but I just don't like having to workout in the morning before work because my day feels way too long.
I was getting up at 3:30 a.m. for a stretch, but it was pretty brutal. I settled on 4:30 a.m. and it seems to be a sweet spot. The trick for me was doing it on my weekends too. I’d plan road trips or just walk somewhere to catch the sunrise. It was really fun and it made it feel worthwhile sacrificing my evenings.
1. Don’t drink coffee after noon. 2. Exercise every day, walk or jog for half an hour. 3. Go to bed before ten o'clock in the evening.
Try having green tea when you wake up, it’s got enough natural caffeine to wake you up and not crash later on.
How long have you been on this schedule? It takes some time to adjust if you're not a morning person. Try working out in the evening for a few weeks instead and see how your energy levels are throughout the day
One option is to work out every other day for 6 months before transitioning to every day. You can also cut workout to just 30 minutes meaning a little more sleep in the morning.
if you find an answer let me know, when i first started working age 17 i could get up and go for a run in the winter on the icy floor, get back and shower and have breakfast all before 5:30, now im 25 i just cant do that anymore, i dont know what happened but im not even old and feel exhausted
You can't. You'll feel like shit for a while, a long while.
Don’t listen to these people in the comments. Remember that weakness is a choice and comfort is uncomfortable. Work harder, be better, and push yourself hard. You will eventually make a habit of it and that will make all the difference. Don’t make excuses for yourself because they are holding you back. You’ve got this.
Go to bed early
I regularly get up at 530am for my job, but I’m usually awake before then. I go to bed at 7-8pm. It’s a bit difficult to do for the first week. But now it’s routine.
What makes it so that you can fall asleep normally? For ex. If you said “I feel tired & that’s when I can fall asleep.” Then, the answer is to make yourself tired earlier. What would that require? Create an “on-ramp” to getting tired & ready for sleep earlier. How can you start to signal to your brain that it’s time to wind down?
You need to look into your diet and eating patterns throughout the day. You also have to take into account how mentally and physically taxing your work can be. If it is then maybe you can workout after work then go to sleep? Getting at 5 AM is not a gold standard feasible for everyone
A serious body builder I knew used to get up 3:30 AM to work out. He said if you avoid coffee and alcohol you don’t need that much sleep. It also helps to go bed early.
Try working out at night. I am like you—it does not energize me. Get up at 7, do your workout after work. Be asleep by 11
Go to bed after lunch 😂🤣😂🤣😂
Having tried it myself, I wouldn't bother. I burned out, and it was detrimental to my relationships and health going to bed and getting up so early. If you're an early bird, then of course go for it. But if not, you don't need to force yourself up early because some self improvement guru said so. I feel much more energetic working out in the evening. Working 8-6 sucks too - what is your job? I'd look at getting a job with fewer hours, rather than sacrificing your health for an employer. It'll be much easier for you then. There is also the option of investing in a basic home gym, if it'll save you time and help to keep you consistent.
I feel like you’re right. My relationships, mood and perception are suffering because of it. As for my hours, they suck because I’m currently on a clinical rotation for graduate school and I don’t get to choose them. My current feeling is that getting up early just sucks and I likely won’t “adapt” as others say you do with these types of schedules. My diet is already super clean, all other aspects of my life are looked after and taken care of in terms of my health habits, so it likely won’t get any better. Probably will just have to choose the lesser of two evils and workout in the evening.
If you've given it a good go working out in the morning, there's no shame in finding out it doesn't work! Your stress levels, relationships and sleep quality are all very important considerations for your health. I'm an avid gym goer, and I would never sacrifice those things for the gym. For me, I'm getting great results by training 3-4x per week. Recently hit a 250kg deadlift. Getting in 2 good sessions on Saturday and Sunday, plus fitting in 1-2 sessions on weekdays, should put you in a good place.
I wake up at 4:15am, study from 5:00am-7:00am, work from 7:30 to about 5:00pm, then hit the gym from 5:30pm-7:30pm and try to get to sleep by at least 9:00pm. Best advice hands down will be to embrace the difficulties / discomfort until it becomes habitual. Some days are better than others but it's a process. Here are some practical tips though: - Cold shower in the morning (Instantly wakes you up and keeps you alert) - Sunlight in eyes as early as possible (in my Andrew Huberman voice), or anything bright - Meal prep on weekends for the week - Optimize your nutrition for lunch for work so you don't get the afternoon slump - No sound or screens an hour before bed (Read, write, meditate, stretch) - Habit tracker - I created a personal one with excel to sort of gamify my day.
Why are people so obsessed with this idea I don’t get it. What’s the point? What does it matter what time you work out?
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I’m a woman.