9 Morning Habits to Build Muscle Faster

[@GravityTransformation]

References 1. Research shows that whole milk stimulates more protein balance than skimmed milk, even when the whole milk contains less protein than the skimmed milk. pubmed.ncbi.nlm.nih.gov/16679981/ 2. This likely was a result of the food processing because another study found that adding milk fat to casein does not increase muscle protein synthesis. pubmed.ncbi.nlm.nih.gov/26774526/ 3. Various studies show that spreading protein intake more evenly throughout the day can produce better results. pubmed.ncbi.nlm.nih.gov/25738784/ pubmed.ncbi.nlm.nih.gov/27465379/ pubmed.ncbi.nlm.nih.gov/28515070/ 4. The average person, as found by a study published in the journal PLoS One, loses about 300 to 400 mililiter of water per day through respiration, and a large percentage of that loss happens during sleep pubmed.ncbi.nlm.nih.gov/21655199/ 5. Dehydration reduces protein synthesis and raises protein breakdown within muscle cells. www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/ pubmed.ncbi.nlm.nih.gov/20066432/ 6. In case you have a workout in the morning but you don't rehyrate yourself beforehand, research shows that it can also reduce your motivation to train, impair body temperature control, increase feelings of fatigue, impair cognition, and blunt exercise performance. www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/ pubmed.ncbi.nlm.nih.gov/29933347/ 7. Morning bright light exposure improves feelings of alertness and vitality, objective performance, and physiological arousals. pubmed.ncbi.nlm.nih.gov/22564492/ 8. "Bright light in the morning will make you feel sleepy and fall asleep earlier in the evening.” www.cdc.gov/niosh/emres/longhourstraining/light.html 9. Research shows that a dose of around 250 mg of caffeine in the morning raises neuromuscular readiness to perform close to afternoon levels. journals.plos.org/plosone/article?id=10.1371/journal.pone.0033807 10. The overall prevalence rate of vitamin D deficiency was 41.6%, with the highest rate seen in blacks (82.1%), followed by Hispanics (69.2%). pubmed.ncbi.nlm.nih.gov/21310306/ 11. A deficiency is not only detrimental to health but can also impair muscle growth. That’s because research shows vitamin D levels influence strength development, exercise performance, and recovery from workouts. www.sciencedirect.com/science/article/abs/pii/S1440244014001637?np=y jissn.biomedcentral.com/articles/10.1186/s12970-015-0093-8 pubmed.ncbi.nlm.nih.gov/27379960/ 12. One study found a close link between vitamin D and testosterone levels. Men with sufficient vitamin D levels had much higher testosterone. www.ncbi.nlm.nih.gov/pubmed/20050857 13. Another study found that when healthy males took 3,332 IUs of vitamin D daily for a year, they had 25.2% more testosterone compared to those who took a placebo. ncbi.nlm.nih.gov/pubmed/21154195 14. Research shows that if you live a very stressful life you'll die sooner. ergo-log.com/stress-longevity-hormone.html 15. Research showed a nine times greater percentage change in thigh circumference in the low-stress group compared to the high-stress group. pubmed.ncbi.nlm.nih.gov/18545186/ 16. Another study saw a twofold difference in the rate of recovery between low and high-stress subjects. pubmed.ncbi.nlm.nih.gov/24343323/ 17. Going to bed and waking up around the same time every day is one of the best ways to enhance the quality of your sleep as shown by various studies. pubmed.ncbi.nlm.nih.gov/12638693/ pubmed.ncbi.nlm.nih.gov/10849238/ 18. Research also indicates that people with a regular sleep schedule are leaner than those who don’t have that, independent of how many hours they sleep per night. pubmed.ncbi.nlm.nih.gov/28895585/

[@HeavenAndHope]

Max😍❤

[@BigRed_Rhubarb]

I appreciate you citing your references. This is the way. 🙌

[@turtlemaster2.025]

I have a lot of protein every day but I don't get full for long amounts of time I find myself eating a lot more. I mainly eat meat and I have protein drinks with water and some milk. But I'm not very active whatsoever but I eat so much. Do I need to eat something else like veggies?

[@chaunceybrandt5984]

Do

[@coachtv3062]

222222

[@GoldFighters15]

1. Big Breakfast 2. Workout soon after wakeup 3. Drink Coffee 4. Cold Shower 5. Eat a good amount of protein early on 6. Wake up same time most mornings 7. Pack a lunch for work/school 8. Get hydrated 9. Get bright light exposure in the morning/early afternoon

[@godwinjose4725]

Tenksh bruv🍻

[@bltnbros122]

10. Vit D 11. Meditate

[@Jacobeeez]

So weird because he said to not eat a big breakfast in the morning before a workout which would be one of the big mistakes you can make before a workout.

[@mohammedsadeq5392]

In another video he recommended doing workout late at night 🤦🏻‍♂️

[@ajf4693]

Cold shower mornings

[@sh0ck726]

00:28 #1 Big Breakfast 02:08 #2 Workout soon after wakeup 02:52 #3 Drink Coffee 03:21 #4 Taking a Cold Shower 04:19 #5 Eat A Good Amount of Protein Early On 05:12 #6 Wake up At the Same time Most Mornings 05:54 #7 Pack a Lunch 06:31 #8 Get Rehydrated 07:29 #9 Get Bright Light Exposure In the Morning 08:20 #10 Supplement with Vitamin D 08:59 #11 Meditate

[@Fadz-zg6bt]

It's already in the video

[@rabindradhakal4733]

Thanks brother ✌️

[@uchihaitachi8547]

Bro you going to heaven ❤️

[@unknownfc89]

Manh u saved 11 mins, thanks

[@ahmadmubashar4323]

When you are borned but a good person

[@lprbikes2673]

Look listen to everybody who needs a cold shower but doesn't want to feel like that, you don't have to do the cold shower all throughout your shower. Only do it when you are done cleaning everything and do it for 60-90 seconds then get out and you're done. This has the same effects of what he is showing.

[@bobbyrouth1493]

Exactly, also i take "cold" showers after my night cardios...knowing you have that cold shower coming somehow makes me run harder, not afraid of going all out.

[@SublimeySlime]

This is exactly what I do too! That way the hot water actually gets the grime off from the day , and the cold shower closes and seals your pores back

[@appletwoandahalfmen]

Cold shower also helps when you are depressed, i have Reading somewhere.

[@RyzenZegend]

Imagine taking a cold shower and saying you're clean. That's like washing dishes with cold water. Sincerely,

[@yakobgulpenheimmer3275]

Taking a cold shower the entire time gives a benefit the 60-90 second doesn't and that's the mental toughness aspect. Taking a nice , comfortable, pleasing warm shower and then suffering quickly at the end doesn't make you as mentally tough as suffering through it the entire time.

[@filthehh8974]

I love hitting the gym in the morning : )

[@stephaniephouotrides2435]

AM workouts def help me focus and perform my best throughout the day

[@cozzar2083]

Started working out again, and my goal and aim is to get to Mike Tyson’s physique as I love boxing and would be very handy 🔥🔥

[@RhinoRD30]

The best...person who support and guides ... everyone...about health and fitness...😍❤️

[@filthehh8974]

Tip for early morning gym hitters:"A cup of water 1st and then 1 cup of coffee afterwards will helps you to imporve your mood in the gym" : )

[@ChrisSzulwach]

Not going to the coffee first thing will also help to keep cortisol levels lower I believe.

[@cnl9722]

Okay tq

[@danielbrower3895]

"Aside from processing, we also don't know what we don't know." True, very true.

[@jeremygfoots50]

Starting with a Prayer is essentially the best way to start your day..

[@motsuwu]

“Lord have mercy on me a sinner.”

[@AltrTheEgo]

Yeah, meditate

[@vp183434]

AMEN 🙏🏿💯

[@Pridemow1234]

To impact muscle growth, stay with us, prayer is like oxygen everyone needs it , ryt now we talking about muscles

[@Pridemow1234]

​@@motsuwumuscles everybody confession later

[@juanarnal004]

Man I know on my example that building muscles is not easy like most of the people think. It requires discipline, patience and time. It also helps when you know how to eat and what food to eat. Since I am lazy to calculate all my calories and macros, I had to invest in a meal plan from Next Level Diet and things just started to get better and I realized what mistakes I have been doing for a long period of time.

[@rickgsink225]

Yep, same for me.

[@theplug4981]

Or just cheat

[@paullliusana]

I don't think is for everbody easy to griw muscle, you don't do something right or you didn't do at all, thats the difrends from you and people with muscle

[@Jdb63]

This is an ad

[@ILickPanda]

@@Jdb63 Yup. Definitely an ad.

[@odoggg21]

Video is so 🔥. I’m glad I do most of this stuff. LFG!!! Happy gains to you all!

[@AdamScottfit]

Great video. It's so true - most people find it easier to consistently workout in the morning and should focus on sticking to that.

[@MrDeano-eu9rg]

I'd say that's not true. Closer to 50 50 as humans are almost allways predisposed to be early risers or late sleepers.

[@hsksrkkrishnan61]

Bro please fix the audio quality 🙏 i appreciate the efforts you put to deliver these videos to us ❤️

[@Ri-zm3ec]

My Routine: 2k run shower breakfast(two bowls of ceareal and bannana and sometimes a smoothie) make bed take bus to school play basketball at school workout when get home

[@mxq4k132]

Legend ✌️👍🤜

[@ryannewman4067]

These are great videos. Not just the content. The presentation if very good and clever. Top notch production. Very impressive.

[@daniel-san836]

i'm impressed with this video quality and the amount of clips from good movies like Waterworld

[@DILONEGRAM444]

I can never concentrate on what you're saying cause the editing is out of this world 🙌🏻🙌🏻

[@KevinSmith-xt8xr]

Irish moss and maca root and grains and nuts and eggs have definitely helped alot

[@kenrickbautista6141]

Lucky for me, I always workout first thing in the morning than afternoon and night. It helps me be fit, busy and make me prepare myself for the day. Not to mention it also keeps my calm.

[@alexanderparada8290]

Thanks for this video, I'm 23 years old I still don't know why my strength doesn't grow and I struggled doing it. For some reason I keep sleeping late.

[@Ac1d-Trap]

Thank you for putting out this video I have started my journey to loss 50 for the coming months. Wish me luck

[@romeisaac8328]

Thank you for providing this quality of content for free!

[@arek2102]

STOP drinking coffee too soon after waking up, when cortisol levels are already elevated. This may reduce the desired stimulating effects of caffeine. By waiting for 60-90 minutes after waking up for cortisol levels to decrease, you can potentially enhance the energizing and wake-up effects of coffee.

[@CODMasterOps1310]

Its true

[@malekaqlan4229]

For a long time now, I start my morning with the following order 1) drink water and have my bulletproof coffee. 2)meditate for 30 minutes. 3) workout for 1 hour. 4) cold shower 5) have heavy whole meal breakfast. This daily routine changed my life in sooooooo many positive aspects.

[@heady6931]

@Mr Racist White Guy your response is the dumbest shit I’ve ever heard

[@BigBaapQ]

You should delay your coffee for a bit. Having coffee too early in the morning messes with the natural hormone cycles in your body. It makes you less energetic throughout the day than drinking coffee 90-120 minutes after waking up.

[@inf2399]

Ur videos are so good. I am 15 year old and feel like learning more on ur channel than in school!!

[@christianewing1113]

Very good tips! Thank you very much!

[@RebelSyntax]

Excellent vid. I have been contemplating the impact of revving up my morning routine. Im always up before the sun and find that its the time of day where i feel the most "free" if that makes sense.

[@dewin-fit]

This man is the beast the best tutorials that I’ve ever watched in my life I enjoy watching them!!😊😊

[@Abdullah-fb6oc]

I love this channel so much …

[@Wiredu]

One of the best videos for fitness and health 🙌🏿🙌🏿

[@Hiphopdatruthnohate]

Hey for me that never do much or know , this is the most informative that I found , for beginners.

[@sean.momentum]

I know this is about "morning habits" but sometimes I find how you end your day to help SET UP for the next day is just as important! I.e the pack lunch - get that done the day before and that's organised. This is a great list!

[@liljzz8621]

W

[@sean.momentum]

@@liljzz8621 thanks!

[@l-double-uartist2730]

Don't forget your wagon wheel

[@serge1ukhunsky667]

Muscle exercises+ cold water+ meditation. Incredible! Thx for your work, sr.

[@doodl8d0ll_studios]

1:breakfast 2:workout after waking up soon 3:take a cold shower 4:eat a good amount of protein early on 5:wake up at the same time most mornings 6:eat lunch 7:get hydrated 8:get bright light exposure every morning 9:supplement with vitamins 10:meditate

[@abdikarinmohamett764]

I wouldn’t make a meditation 🧘 🚫 Because I pray 🤲🏻 5times in a day to worship AllaH SWA😊❤

[@alexanderboyle762]

Finding your videos very informative and refreshing as its been more than a decade since I graduated from Kinesiology! Thanks for the great content!!!!

[@egyptwns89_26]

I know I’m in need of meditation. Almost half of my body weight needs to disappear for me to be in a great weight range for my height and I’m struggling with my classes for the degree I’m pursuing and I’m needing to kick a lot of bad eating habits. I was informed that it was very visible and I need to calm down.

[@Wolfan07]

I tried all of it before, I can confidently confirm what he’s saying 100%

[@lucasbagander3815]

I want to thank you to bro, because you have always been my inspiration

[@RealEstateRafeeq]

Great info!

[@LordBurger]

i love this except the coffee one. i feel like you should mention how it is dehydrating and should be cycled so it does not become desensitizing

[@kewtomrao]

These Tips are very helpful! Also, thanks for putting up Hrithik Roshan in the beginning of the video. It feels good be represented!

[@simulki7108]

When I have one or two of my toughest meals yet to eat, I watch this and eat the entire plate instantly

[@ScarletteInfinite]

❤ Great information! Thanks for looking out for my gains dude!!💪💁‍♀️

[@einarasbieliauskas9334]

This guy is absolutely right . As i tried this without even watching this.

[@plantito9453]

I'm impressed with how he presents the whole thing.

[@baki484]

Drinking before work out makes me feel nausea so I eat and drink after the work out. I work out around 5pm. I have a big breakfast but I skip lunch opting to drink water during the day with my last glass being after my workout in the evening. I sleep soundly when I work out in the evening.

[@briawheeler9701]

Can you do Casein vs Whey? And include plant protein vs dairy based protein?!

[@mazenl7338]

This video contain everything i need >> thank u

[@tylerdurden5359]

Can you do an updated video on the different types of creatine. I watched your 2016 video in this. Please do another, a lot of those products didn't have studies back then.

[@sunilsunny11]

Thank you 👊😊

[@matkav2638]

All really good tips that i knew and have followed. It works!

[@willhewitt4328]

Wonderful video loved all the lil vids on the side as he explains the gains were awesome, great job bud!!!!!

[@erosgregori7561]

OMG.. we all should have a super busy morning then.. cooking, esting, drinking cofee, drinking water, having supplements, cold showers.. that's not a morning routine, it's a torture 😱.. I got also a bit confused about the caffein in the morning and before the work out.. is it to have it or not??.. Thank you

[@thomasfehr5840]

Nice video! The only thing I wouldnt recommend is to drink coffee in the first one or two hours after getting up. Thats because when you wake up your body produces a large amount of cortisol to get awake. If your body gets used to coffee early in the morning it assumes that you dont need cortisol anymore and reduces the amount of cortisol. So after some time you will be more and more tired if you dont have your coffee after waking up. Correct me if im wrong or forgot something

[@BookLandscapeTV]

This really helpful thanks for sharing

[@sparkus2096]

Thank you, looking forward to adapting all these tips. Remember, we shouldn't focus on "seeing" results at the start but rather how you feel. Do you feel better? Do you have more energy? Do you feel more confident? If the answer is yes, then you're doing well. The outward results will come later. 💪

[@peterparkins8995]

l lyk that 👍🏻💯

[@richardappoh1079]

I really enjoy you content keep it up👍👍 . So does it mean if you exposed your body to morning sunlight your body will absorb vitamin D...

[@bulksupplementsdirectshort6255]

Some awesome nuggets of information. Worth also adding that for those wanting to add lean muscle mass and optimise fat loss, eating till around midday will actually enable your body to burn stored fat.

[@skarr2856]

I just want to say I truly love this page if I ever get to meet this guy I want a pic idc this page helped me lose 100lbs ina year when I say I love this page I LOVE IT ! This page has taught me so much I’m very grateful for finding this page. ❤️✌🏾✌🏾✌🏾

[@Aquaescobar]

Do you have recommended schedules for night shift workers? 10p-7a here.

[@ncb5305]

Thank you for this 💯🙏🏼

[@sheepwillcry9811]

Thank you for another informative video one question if I work out in the morning say 10:30 how to get in a big breakfast i dunno bout U I don't do well in gym with full stomach

[@aleksa5181]

What should i take first in the morning? Breakfast, coffee or water? (and in what order)

[@fifury266]

Thenk you very much i love your videos, the research you do is amazing. Keep going

[@IntentionalGains]

Love the content y'all produce! So many actionable little nuggets of gold!

[@nikolikethis]

Love your videos man - keep it up!

[@Jake-ki4rd]

i like the movies and knowledge you are sharing!(A) what kind of video edit program are you using?

[@khmak9387]

Is there any nutritional benefit to fresh milk vs powdered milk?

[@1980Achilles]

Great video, I do ost of the stuff, I am though really on tracking food calories, I really suck on that part.

[@rogiervantilburg3440]

Awesome video!!!

[@eliasrivera4200]

There’s a problem. I wake up at 6am, but it is still pitch dark outside, and the sun only come up until like 8:30

[@ankitdixit6073]

Man. You are fan of Bollywood and india. Great brother 👍🏻🙏🏻🙏🏻🙏🏻

[@AntiChannel1]

What should i eat and how to workout to get muscles in few weeks?!?!

[@uplandcanada]

when i started eating breakfast twice in the morning I lost weight immediately. 1st breakfast is just water to get the organs going. 2nd was just veg and spices. Hope this helps.

[@bwoodgameon79]

Absolutely 💯 percent amazing!! I do everything that is said on here and its all about the best you can do! Thanks for the video

[@mohamedaashik9342]

Wow superb and thanks 😊

[@pawpapw....]

good video this can helps 💪💪💪

[@travelingjack8240]

Dude some of us don't have a cushy lifestyle and work overnight for 14hours a day. I can't remember the last time I even had time to sit down and enjoy a full breakfast.

[@gablong556]

what should i do first? shower, sun light, breakfast ?

[@nyera0078]

Gaining of muscle is physically difficult than that of losing weight... Losing weight is mentally difficult thus it show determination level of a person

[@serkans.4384]

Super as always!

[@hkilic26]

Great advice thank you for these valuable wisdom.

[@scottshort2824]

I wake up at 5am get to the gym around 5:40ish I eat a hard boiled egg and a banana b4 I get the the gym should I wait to eat that after my workout? I have my breakfast burrito around 8am while at work should I eat the egg and banana at that point as well?

[@RomuloDivinagracia-z8u]

Prep big meal breakfast Drink coffee Drink water Meditate Workout Maybe this will wake me up around 4am in the morning to get these all done 😅. But very interesting video,thanks

[@isakwinther3494]

Subscribed and Liked. I am PT myself, But your understanding and way to show to your research, amazing, mey I Ask What you use to make these videos? I wanna Get into this - your my møtivtion

[@joeybrown2239]

Awesome!! Your greatness is now.😇😍💪💪

[@SuperhumanUnchained]

Great video great information

[@sammorris4108]

Any tips for someone on night shift. We sleep all day and snack all night

[@alphamonfort5952]

Does anyone know the best Protein powder I can take or Brand?

[@yomnayoussef552]

Thanks a lot for the valuable information. Should I exercise before or after breakfast?

[@d.b.1176]

1. Wake up early 2. Eat a small breakfast 3. Take a pre workout for energy 4. Train hard at the gym 5. Eat eggs and drink a protein shake 6. Rub one out 7. Take a shower Now you’re ready for the rest of your day 😃 💪 🍻

[@michaelwrynn4002]

Hell yeah brother! That's how you start a good day!

[@boraradicevic1911]

😂

[@Teapot_Dan]

Hell yeah 😎

[@XiwithHighPing]

Please guide us on benefits and comparisons of Indian chai tea over coffee.

[@superchargedfn5611]

Thanks for vids

[@AchidAbd]

Hi, may i know what movies in 1:16 brad pitt one? Really want to know, Thanks

[@mostafatalal2791]

Thank you for this great video

[@yazeedqarqsh4066]

Man thanks for this amazing video 🔥❤️👌🏻

[@asutoshkashyapDOP]

thanks kindly for all the things you share, its definitely informative and motivating. I just have a small question, I workout at 6:30am, shall I have a large breakfast or I can have a post workout big breakfast?

[@maxime7352]

I think you should eat something before your wo to don't have an empty stomach, and after it you eat a good breakfast /lunch

[@asutoshkashyapDOP]

@@maxime7352 RN, I am having half a carrot with a glass of lukewarm water. Is that alright?

[@hawkdiaz35]

Wtf

[@HibiTeamQueso]

@@asutoshkashyapDOP just do what you enjoy the most. If that works for you, then go for it. If not, try different things. As long as you eat before or after the workout, you are good :)

[@Gored1]

I stopped eating breakfast. Now I start my day like this: 1) Drink a full glass of water as soon as I get out of bed and I mean it literally, stand up and go drink water, the only priority to this is if you have to use the bathroom first. (Helps get your body a jumpstart) 2) Give myself a half hour to wake up. 3) Hit the gym. 4) Go home and stretch. 5) After 1-2 hours after working out which for me is usually noonish I eat my first meal. Since I gave up eating breakfast 7 months ago and waiting to eat until later I feel better and feel more accomplished at the gym. I tried going back to breakfast at one point but I don't feel as good or have as good gym results. In no way am I saying this guy is wrong because he isn't but for a lot of people (heard from a health and fitness expert on a podcast) they won't eat in the morning because of how beneficial skipping breakfast is on their daily lives and gym experience.