Three things to avoid and how to fix them to effectively exercise in the morning and reduce excess fat accumulation

Exercising right after waking up without refueling or exercising too long or too hard can make your body tired and accumulate excess fat.

Before exercising in the morning, you should have a light meal, maybe drink a glass of unsweetened milk. (Illustration image created by AI)

1. Exercise right after waking up without breakfast

Many people think that exercising on an empty stomach will help the body use fat for energy. However, Dr. Louise Burke, a sports nutritionist at the Australian Institute of Sport, said that when glycogen (energy stored in the muscles) is depleted after a long sleep, the body will prioritize breaking down muscle to get amino acids to convert into glucose, instead of just using fat.

As a result, muscle mass decreases, metabolism slows down, and in the long term leads to fat accumulation.

Experts recommend that 30-45 minutes before exercising, you should have a light snack of a banana, a few slices of whole wheat bread or drink a glass of unsweetened milk for a stable source of energy.

2. Exercising too hard or too long right after waking up

After waking up, your body temperature, blood flow to your muscles, and nervous system are all low. Forcing your body to do a high-intensity HIIT workout right away can cause hormonal stress, increasing cortisol, a hormone linked to belly fat storage.

International fitness trainer Brett Hoebel suggests that when exercising in the morning, you should start with a 5-10 minute light warm-up, then do a 20-30 minute moderate workout. If you want to do a heavy workout, do it in the afternoon when your body is fully awake and ready.

3. Not recovering after exercise and skipping breakfast

Skipping breakfast after a workout puts your body in a catabolic state, breaking down muscle tissue to maintain energy. A study published in the Journal of the International Society of Sports Nutrition found that consuming protein and carbohydrates within 30 minutes of a workout helps you lose fat and gain muscle more effectively.

American nutritionist Nancy Clark suggests that after a morning workout, you should eat a protein-rich breakfast (eggs, Greek yogurt, chicken breast) combined with healthy carbs (oats, fruit, whole wheat bread) to recover quickly and activate metabolism all day, increasing weight loss effectiveness.

Source: https://baoquocte.vn/three-tricks-to-treat-and-effective-morning-training-324278.html