musclemonsters
7 Morning Habits to Build Muscle Faster (men over 40)
Building muscle takes work. Besides hitting the gym consistently and following a solid training program, you also have to plan your meals, make sure you’re hitting your macros, and optimize your recovery.
And while these things can be easier said than done, optimizing your morning routine can be the single most impactful thing you can do for your training, nutrition, and recovery.
In this video I share seven morning habits you must follow if you want to maximize your ability to build muscle.
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References:
1. https://doi.org/10.3389/fnut.2021.797004
2. https://doi.org/10.1016/j.celrep.2021.109336
3. https://doi.org/10.3390/nu11081857
4. https://doi.org/10.1007/s00421-009-1348-3
5. https://doi.org/10.1249/MSS.0000000000001682
6. https://doi.org/10.1186/s12970-015-0093-8
building muscle takes work besides hitting the gym consistently and following a solid training program you'll also have to plan your meals make sure you're hitting your Macros and optimize your recovery while these things can be easier said than done optimizing your morning routine can be the single most impactable thing that you can do for your training nutrition and recovery so here are seven morning habits you must follow if you want to maximize your ability to build muscle number one wake up at the same time every day this is a great Habit to form for two reasons first it allows you to build a structured routine and second it helps to regulate sleep patterns starting your day at the same time allows you to keep your training and meal times consistent thus it keeps your adherence to your workout and nutrition plans High building muscle is not an overnight Pursuit you have to be in it for the long haul so ensuring you stay as consistent as you can lifting regularly and eating properly will lead to quicker muscle building success waking up at the same time every day given that work school gym and other daily activities stay relatively the same will allow you to feel tired and in need of rest at the same time every evening and by having a set bedtime you'll be able to standardize your sleep schedule thus you get consistent adequate and optimal recovery periods which is when muscle growth occurs so set your alarm and think twice before hitting that snooze button number two bask in the sun exposure to the sun upon waking helps regulate the Circadian rhythm causing the body to release hormones that increase alertness performance and vitality this regulation of your body's internal clock will also help you fall asleep better at night by inducing the release of melatonin later in the day helping you get quality sleep its most important effect is in the production of vitamin D in your body regular exposure to sunlight 10 to 30 minutes a day is the suggested range having adequate levels of vitamin D has been shown to increase skeletal muscle function decrease recovery time from training increase both force and power and increase testosterone production making it a vital micronutrient for muscle growth number three eat a big high protein breakfast while I'd never tell someone they have to eat breakfast if if your goal is to optimize muscle growth it might be a good idea and here's why first if you're looking to build muscle optimally you must be in a caloric Surplus so having a big meal upon waking can help you get a head start on your calorie Target given that you might be busy at work or only have time for snacks or small meals or you might be too tired to cook at the end of the day consuming a high calorie breakfast will make it easier to meet your calorie needs for the day I'd also recommend that you consume a larger amount of protein at breakfast compared to other meals recent studies strongly indicate that consuming a more significant proportion of your daily protein intake early in the day is highly beneficial for increasing muscle mass and strength compared to consuming it later coming off of a six to eight hour fast your body is probably low in amino acids and thus your muscle protein synthesis rate is significantly impaired consuming a quick digesting protein-like whey before chowing down on slower digesting protein sources like meat or eggs might be a good approach number four rehydrate some of us do this intuitively but drinking water immediately upon waking is critical and I'm not talking about just a few sips to get rid of a dry mouth I'm talking about Downing one to two glasses of water dehydration reduces anabolic signaling in the short term being in a state of dehydration would mean muscle protein synthesis is diminished while muscle breakdown is raised and if you work out in the morning poor hydration would equal poor performance in the gym this can show up in the form of decreased repetitions increase perceived exertion or hindered recovery between sets and if that wasn't enough not replenishing your body of fluids has been shown to decrease cognitive performance which could negatively affect your motivation to train causing your lifting form to suffer number five take your supplements start your day right by giving your body everything it needs to perform at its best while your breakfast meal will take care of your Macros you should also focus on the equally essential micronutrients that support various metabolic processes getting in your Macros is great but micros determine how well they are utilized you're probably already taking the usual micronutrient supplements such as vitamin c and e for their antioxidant properties fish oil capsules for Omega-3s and vitamin D3 for immune function but even then most lifters are still most likely micronutrient deficient this is why I suggest supplementing with Botanicals or a green supplement that contain compounds that individually act as ergogenic or recovery AIDS or superfood powder Elite greens packs in all the nutrients you need for increased energy enhanced recovery immunity boost and improved performance all backed by science it's six key ingredients come in a concentrated powder form that you can simply mix in water which is way better than having to swallow a bunch of pills if you want to give it a shot right now you can get 25 percent off your entire order just head over to musclemonsters.com forward slash supplements or click the link in the description and enter the coupon code monster at checkout number six pack your food packing your food does two things first it helps ensure you're hitting your calorie goals for the day as you can imagine you're far less likely to skip meals if they're readily available and second it helps to keep you on your diet we all know what happens when we don't pack a lunch for work you end up in line or at a drive-through somewhere making poor decisions and justifying it by the fact that well you have to eat something not to mention it's far easier to track macros from homemade meals than it is to track them accurately when eating out and while that may not seem like the worst possible scenario consider this the added oils sugars and other additives you consume while eating out could trigger Cravings that make dieting nearly impossible to put it simply having your meals readily available leaves less room for error and number seven hit the gym as the day progresses willpower decreases with every decision you make not only that but long work days social obligations or any curve balls the day throws your way are more likely to derail you ultimately no matter how dedicated you are to your fitness goals it's easier to find excuses not to work out later in the day scheduling your gym sessions in the morning when willpower is at its peak makes you far more likely to stay consistent not only that but starting your morning off with a good workout will set the tone for the rest of the day some benefits you can expect to experience are improved mood more energy and even better nutritional choices and if that isn't enough getting the gym out of the way early frees up your evenings for more time with your family Hobbies or relaxation so there you have it seven morning habits that'll help you build muscle faster and while I don't expect you to pick up all of these habits making even just a few adjustments to your morning can make a huge impact on your results did you find this video helpful if so click the like button below as it'll truly help out the channel and if you're enjoying the content and want to support the Channel all we ask is that you click the Subscribe button below and turn on post notifications so you don't miss another video peace [Music] [Music]
#Morning #Habits #Build #Muscle #Faster #men
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Bi-cep vein is sus, ?💉? I could be wrong
I love when talking about waking at the same time every day there is the comment …"other daily activities stay relatively the same". For someone that wakes up for work at 4:30, it gets frustrating to always hear advice to wake up at the same time from people that seem to not understand that not all days are the same.
New sub here! I'm late to this party but the content here is SUPERB! I am 57, and this channel has been a help for me building muscle. And shot out to that dude ALPHA he is funny.🤣✌
The vitamins and minerals from plant sources are NOT bioavailable to humans. Get your vitamins and minerals from animal sources, particularly red meat and organs.
Please stop giving bad advice about this.
Wake up at 7 !???
Who the hell wakes up at 7!???
Im waiting for my first BREAK in work at 7 !!!! Which is 9 !!!
Who ARE these internet people??? What PLANET do they live on ??? Is it an AMERICAN thing???
1) wake up at the same time every day
Ok this is impossible becuase of my shifts.
So this is a load of 💩
what next
All good tips. I have been working out at lunch hour for almost 25 years now and it has been a huge help in sticking with it, even though I work out 100% in my home gym now. It used to be a great way for me to get out of the office (a gym was always within walking distance), but even now that I work from home I still do it at lunch.
Very helpful. Thank you.
the video mentions 10-30 minutes a day of sunshine to get vitamin D. This is my understanding. Vitamin D production is caused by UVB rays. UVB rays can only penetrate the atmosphere to the ground (where we live) when the sun is 53 degrees or higher in the sky. That occurs during midday, not in the early morning. And depending on your location (latitude), it could be for a very short period or not at all (think higher latitudes and winter). I agree with the sun being needed, not only in the early morning but also at midday.
I’m 57 and I love how your channel packages so many great tips into a video that is sensible and efficient in its delivery for us older guys.
I totally agree that restaurant meals are generally terrible for your health. If you dare to eat fried foods, you should know that many restaurants only change the oil in their fryers once a week. I once worked in a high-end steakhouse and that was their oil changing cadence. There’s a body of evidence that reveals the longer vegetable oil is heated the worse it is for your blood vessels. Stay away. Stay very far away.
I think the only one that is very "it depends" is hitting the gym earlier that better. That is very personal and highly specific. I used to do early morning workouts and they pale in comparison to the ones I do now at 5PM. For me at least, that is a sweet spot of maximum effectiveness and efficiency.
Get those Vitamin D levels up! My levels are at 98. Feels like I'm on anabolic steroids!
These videos are 🔥
Whey is garbage
What is a good daily vitamin for men over 40?
4:48 Alpha Bro's cognitive functions are impaired by dehydration. 😂
Straight up one of the funniest guys on YouTube.
These guys need a Netflix series or something. 🤣
I have one question
I do my workout in afternoon
Is it ok ?
1. Win the lottery 2. Quit your job 3. Train in the morning…
#2 impossible in many countries,where winter and autumn is 6 months and no sun
Amazingly I already do all of these! 💪
Thanks for the information 👍🏾
The internet is completely full of people taking steroids giving advice…the average public are naive and believe these people when they sy they dont take them.
Awesome Advice my brother thank you 💪👍
frack this yt ….AI code …for shooting the clips…they know to be annoying 💥👏😳🤣
ahhh whhhyy dooo youooo talkkkk likkkeee thhhaatttt
Confirming where I’m at already. Pretty close tho🫡 thanks
Eat breakfast like a King.
Lunch like a rich person.
Dinner like a poor person.
Although eating smaller meals every 2-3 hours, instead of big meals, will be easy on your spleen.
Give your liver a 12 hour rest every day. Meaning, don't eat during that time. And one time a week, give it a 24-hour rest, and drink only warm water. This will keep your liver, spleen, and pancrease at optimal peak and absorb more nutrients. Also, every couple of months, do a 3 or 4 days water only fast. You will lose the fat that has been accumulated around your liver. Take care of your liver and it will take care of you and your muscles. Start taking Milk Thistle supplement daily. I use Liver Flush by Omega Alpha daily. It has Milk Thistle and a few other supplements that are good for the liver and pancrease.
Good luck and build those muscles.
EASY to SAY! If you don't have work👍👍👍
The entelechy you present in your video is awesome to see. Clearly you are a well balanced muscle master! And a brain builder as well.
All this crap is bogus
When did Billy Joel get so jacked!!!!>??
I wonder what job or business these bodybuilder do…to finance diet and how they get time for gym…
These videos kill me. Lmao. Dude walking like he’s on cloud nine! Haha. Honestly I’m more interested in losing weight not adding it.
LOVE YOUR VIDEO MUSCLEMONSTERS
What I did was get up early in shower right away! 5:30am you have to force get up! Be fresh cologne and ready ..
Toast – rye bread thin and small 2 slices — Microwave eggs whipped with baby Spinage and little milk sometimes add chopped steak very fine.
1 litre of milk 1 litre of orange juice. Then coffee or tea..
Then magazine bathroom break 20 minutes
Home gym – I work out shoulders and triceps lightly for a good pump then brush my teeth and off to work..
Then eat at buffet get all my nutrition and salad and meat and veggies and desert fruit mix.
Then back to work … quit early 4pm … head home shower wash change fast spaghetti
Then GYM Legs and back — next day chest and bicep… etc…..
3rd day Calves and shrugs 2 x machine each.. and abs…
Night Time snack of tuna and salad with 2 hard boiled eggs in a salad with Caesar dressing or French or ranch..
Clear clean spring water ….
Right after GYM workout a Protein shake with mixed fruit with small Vitamin pill
Vitamin packs 2 x per week. Keeps you boosted..
I WAS A GRASS CUTTER LANDSCAPER
I BUILT BEAUTIFUL BACK YARDS AND GARDENS AND FRONT ROCK GARDENS..
SO EATTING RIGHT STAYING FIT WAS A MUST…
BUT, EVERYBODY GETS OLD..
1-7 CLICK BAIT
Do not eat saturated fats! Hard plaque will build up in your arteries without you knowing and you could have serious heart problems. Stick with protein powders which are usually low in saturated fat and eat lean chicken, fish and a little red meat. Avoid fried steaks, fried chicken and too many eggs.
Cover of this video is dumb af
What if you wake up before the sun comes out?
Regarding vitamin D and sun exposure: a study in Hawaii followed teenagers who rode their skateboards up to four hours a day for months, shirtless, in the hot Hawaiian sun. At the end of the study, they were still deficient in the vitamin. Think about it: young, shirtless, in the hot sun of Hawaii, for four hours a day, for months, and STILL deficient. There is no way around this except for taking a daily Vitamin D3 supplement. (Vitamin D2 is poorly absorbed, so don’t get that one).
Humans originally lived in equatorial latitudes, going around naked. Under those circumstances, sure, you could skip the supplement.
Great tips 🙂 but living in Ireland.. Sun not a easy thing to find here ! lol
🏋🏾♂️👍🏾
But i live in a communist shithole where the sun never shines!
Just be consistent in what you do.
Wake up at 0500 or 0600 and do some mobility/strech, drink warm water with lemon go to the toilet, eat some soup with 2 egg's. Go training at 0600 or 0700 and start with some leg exercises and a general warming up(to boost the natural testo.ana) before the other muscles. Train 60min drink only water, train 90min use 1/4 of orange/apple juice in 1 to 1.5L water. Do your static streches. eat at 0900 (our body cleans it' self between 1900 and 1100h!). Oats, whey nuts with water and a apple. Eat as much as possible fruit veggies and nuts 2 to 3 portions in a day. Downsize your whey intake on off days and your kcal's aswell. Eat daily fresh, raw or wok coocked. Avoid sugar, use honey or fruits. Train front body +legs one day, train back body day two day 3 day off meaning (yoga or strech day 60 min, do some cardio!!)4th day front body 5th day back body 6th day yoga-cardio day 7th day front body. For the 48-72h rest in between and to have a 3x training of the same muscle group (front body example) with 5 exercises on every work ot day and this 3 days in a week will pump your body. Yes aswell for the 95% of body/esthetic aswell for (5%)the more functional and healthier strenght work out that you can find in a gym.
You forgot to mention how many times per week to jab steroids in your butt dude !
I disagree with the big breakfast. Won't that also increase fat? What about intermittent fasting and skipping breakfast?