Morning Workout To Lose Weight: How NOT to fail at morning workout (Part 2)


There is something magical about working out in the morning. But there are a few risks that you should know about and avoid. Morning workout to lose weight.


The city is still asleep early in the morning. But a lot is going on on the running track and in the gym.


I am a confessed night owl and morning grouch. But I LOVE morning exercise, especially when losing weight.


With a few tricks, we “owls” can also get going in the morning. And the feeling afterward is just great.


But even the larches among us, who are wide awake at 5 a.m. without an alarm clock, should know:


Intense cardio or strength training shortly after waking up is NEVER ideal.


It would be ideal if we gave our bodies a few hours to get up to temperature.


But most of us have jobs and late morning commitments other than a workout session. 


And that’s okay!


You can still train in the morning AND expect great progress.


As long as you keep a few things in mind.


In this article, you will learn:


  • What you risk and why you should train in the morning
  • How NOT to fail your morning workout
    • Success strategy Phase   I – BEFORE
    • Success strategy phase  II – INCLUDED
    • Success strategy Phase III – AFTER


Especially with morning exercise, there is more at stake than usual:


  • Injury or overloading of the intervertebral discs and joints.
  • Lack of strength and thus a lack of training stimulus – the training becomes ineffective.
  • Breakfast or not? With a full stomach, you lack the power to give everything in training – maybe with an empty stomach too?


The good news: All this can be solved, and you can eliminate all risks.


Here are three simple, tried-and-tested strategies for optimal morning exercise progress.


What makes training in the morning so special?


Why you should workout in the morning to lose weight

Why you should workout in the morning to lose weight (and what you risk)

Why I love working out in the morning – and why you should try it too:


  • You start the day full of energy.
  • Your body feels incredibly good all day long.
  • You don’t need to get up after a long day at work.
  • The last job meeting is dragging on. The barbecue is calling. Where is there still time for training? Anyone who has been training in the morning can sit back and relax.
  • The gyms are crowded in the evenings and pretty empty in the mornings.


If you’re a night owl species like me, here are 7 simple tricks to help you learn to love early morning exercise.


You can’t go far wrong if you want to go for a slow run. Get up, run. As long as you can train with your eyes open, the risk of injury is kept within limits.


If you’re planning on training hard (interval runs? Heavy squats, or deadlifts?), there are a few things you should know:


  • When you get up in the morning, your entire musculoskeletal system is often still stiff and immobile.
  • The synovial fluid has settled after lying down for several hours and does not sufficiently lubricate your intervertebral discs and joints.
  • Your body temperature drops when you sleep: muscles, tendons, and joints have poorer blood circulation and cannot yet fully develop their performance potential – like a cold engine.
  • What happens if you run a cold engine at full load? If you’re lucky, nothing. Except that it doesn’t perform at its best. If you’re unlucky, you’ll damage it permanently.


This way, you quickly bring your body to operating temperature and avoid injuries.


How long should a workout be to lose weight

How long should I workout in the morning to lose weight?

20 min morning workout or maybe 30 min morning workout? What is the best?


If it is your goal to lose weight, the best morning exercise for weight loss is a fast warm-up, and the length of your workout should be 60 minutes in the morning. Finish your morning exercise with a short HIIT session.


Working out in the morning to lose weight: How NOT to fail at it

The ultimate success strategy for your morning exercise consists of three simple phases:


  • Phase   I BEFORE – From “deep sleep” to “wide awake” in 60 minutes
  • Phase  II INCLUDED – Exercising in the morning means exercising smart
  • Phase III AFTER – Nutrition makes the difference


The alarm clock is ringing. Wake up. It starts.



I. BEFORE – From “deep sleep” to “wide awake” in 60 minutes

Just like a Formula 1 pilot prepares and warms up his racing car before the competition, you can take care of your body. You can bring your “engine” up to operating temperature in just three simple steps in 60 minutes.


I. BEFORE - From "deep sleep" to "wide awake" in 60 minutes

1. – Early to bed, early to rise.

When the alarm goes off in the morning, and you only have four and a half hours of sleep on the clock, getting up can be more challenging than your workout. Training with a sleep deficit is, at best half-hearted. 


The training results are mediocre.


The key is in your bedtime habits. You can change that. Preferably not overnight, but in these seven simple steps.


It’s easier than you think!


Hot Shower

2. – Hot Shower

Let’s say you start your workout at 7 a.m. You get up at 6 a.m., brush your teeth and jump into the hot shower for a few minutes.


“A hot shower BEFORE training? Mark, then I’ll shower twice!”




The hot shower before training is your bonus warm-up:


  • The heat stimulates your circulation, loosens joints, tendons, fascia, and muscles, and prepares them for your training.
  • A few minutes is enough and does not dry out the skin. Especially if you only use water – you can save the soap afterward.


Try it! 


With a hot shower before, you will train safer and more effectively.


To have breakfast or not to have breakfast, that is the question!

3. – To have breakfast or not to have breakfast, that is the question!


60 minutes is tight if you also want to fit breakfast in it.


Training on a full stomach? There are nicer things.


If you filled up your glycogen stores with carbohydrates the day before, you could start without breakfast. 


If you are concerned with fat loss or fat metabolism training, training in the “fasted state” is most effective anyway.


However, you should not leave the house on an empty stomach — instead, more and more.


The Magical Minimalist Breakfast (MMB):


  • 1 cup of black tea, coffee, or one double espresso
  • 10 g BCAAs


The caffeine gets your circulation going and increases fat metabolism. 


The BCAAs (I use these) stimulate protein synthesis in the muscle and prevent muscle breakdown without burdening digestion.




The 60 minutes are almost over. You are awake and on your way to your workout. 


You can immediately step on the gas pedal without sense and reason, but with brains.


II. INCLUDED – Exercising in the morning means exercising smart

II. INCLUDED – Exercising in the morning means exercising smart

You are training. Ready to go. Ready, steady, go?


Not yet!


Training in the morning means training smart and, above all, playing it safe:


  •       Extra-long warm-up: Take 3-5 minutes for the general warm-up – skipping rope, on the cardio machine, or warm-up if you’re working out outside. Then you go into the specific warm-up if you prepare your muscles for another 5 minutes with functional exercises for the upcoming load.
  •       Start with light exercises: if you’re prone to injury, squats or deadlifts are on the schedule, and you also want to train in the morning, start with lighter routines before tackling the queen of exercises. Before you push yourself to the limit with barbell squats or deadlifts, you can, for example, do 3 sets of bodyweight (one-leg) squats, leg curls on the machine, or Swiss ball leg curls. Of course, your muscles are pre-tired, and you can no longer lift as much weight with the actual king set as if you had tackled it. But the weight is relative – what counts is the training stimulus. In this way, you set it with a significantly lower risk of injury. And you’ll notice how you’re getting stronger.


The training is over. And when you come out of the shower, you feel reborn. 


Before you embark on further heroic deeds, you should give your body what it needs for good regeneration.


Pre-workout BlackWolf

III. AFTER – Nutrition makes the difference

As always, the perfect post-workout meal depends on your goals. 


If you want to recover fast, build muscle, and get stronger, you should now eat a healthy combination of protein and carbohydrates. 


For example, a protein-fruit shake or protein powder with sweet fruit. 


A good source of carbohydrates on the go is baby food with sweet potatoes.


If fat loss is your top priority, you can skip post-workout carbs and stick to protein. 


You can take this free water detox survey if you have trouble losing weight.


A protein shake with water, for example, with a casein protein that fills you up for a long time, is very easy to take on the go.


Morning workout to lose weight - no excuses

Morning workout to lose weight – Conclusion

If you want to train in the morning, you can use these simple tricks to get the most out of it and avoid injuries.


Here is an overview of your eight action items: 


  1. Go to bed on time — I. BEFORE 
  2. Get up 60 minutes before your workout.
  3. hot shower
  4. Drink hot coffee/tea/espresso.
  5. Consume 10g of BCAAs ( breakfast not required).
  6. Warm-up extensively. — II. INCLUDED
  7. Start with easier exercises + slowly “work up.”
  8. Protein as a post-workout meal, possibly with carbohydrates — III. AFTER THAT


100 Protein recipes


This article is part of article series about morning workouts:

Part 1 – Training in the morning: How NOT to fail at morning exercise
Part 2 – Morning Workout To Lose Weight: How NOT to fail at morning workout  (this article)