5 Bad Morning Habits Screwing Up Your Fitness Goals

To get impressive results, you need to establish some great habits, like setting aside a sufficient amount of time to work out, actually getting to the gym to work out, avoiding junk food, supplementing with studied ingredients to help maximize all of your hard work, the list goes on and on.

If you’ve been exercising for a while, then you know how important all of these good habits are for sculpting a lean, strong body.

But what about the bad habits? Just as good habits will help you build a lean physique and get the results you’re working for, bad habits will either slow down your progress or keep you from getting there.

Obviously no one wants to adopt bad habits because, well, they’re bad! But what if you actually are practicing more bad habits than you thought?

5 bad morning habits

I’ve highlighted some all-too-common bad morning habits that are actually sabotaging your fitness results left and right and keeping you from reaching your true potential in the gym!

Are you committing any of these?

1. Forgetting to Plan

Happy female search something in the fridge, fresh fruits and vegetables in the refrigerator, cooking diet food, fit and body care concept

Happy female search something in the fridge, fresh fruits and vegetables in the refrigerator, cooking diet food, fit and body care concept

The wise Benjamin Franklin once said about meal prep, “By failing to prepare, you are preparing to fail.” Ok, he may not have had meal prepping in mind, but this couldn’t be more spot on when it comes to fitness.

Not having a daily, even weekly game plan can make it so much easier for us to justify our way into the nearest fast food drive-thru for some quick greasy temptations, give in to snacks at the office, or rush off to the gas station and make some hasty treat decisions.

Here’s how to fix it: Have your meals either prepared in advance or at least planned out.

If you choose to go the meal prep route, you’ll want to go for some foods that are easy to prepare in big quantities. Here are some popular food prep items that you can either throw in a crock pot or cook up quickly:

  • Chicken
  • Rice
  • Broccoli
  • Asparagus
  • Pork

If you don’t meal prep, plan out what you’re going to eat later during the day to avoid making any hasty last minute drive-thru or fast food decisions you’ll regret immediately after!

2. Skipping Breakfast

You can just skip breakfast and make it up with a bigger lunch, right? Wrong!

Good eating habits are key for building lean muscle and strength, and a healthy breakfast will work wonders for your fitness goals.

A healthy, well-balanced meal in the morning is a surefire way to get fueled up and energized (both mentally and physically) to take on the day -whether you’re working out later or just have a ton of things going on. Depriving ourselves of much needed calories in the morning can throw us off for the rest of the day.

Skipping breakfast also makes it so much easier to overeat later in the day, like making up for the morning by eating a huge lunch and mindlessly snacking to get through to the next meal.

Not to mention, smaller, more frequent meals throughout the day helps keep your metabolism up!

Here’s the simple fix: You’re breakfast doesn’t have to be a huge feast. It can be as simple as some eggs or oatmeal. These two foods are really popular among the fitness community because they provide a good amount of protein and complex carbohydrates for energy.

Not a fan of either of these, or just want to switch up your breakfasts once in awhile? Check out this Blueberry Breakfast Quesadilla. Yeah, I just said blueberry and quesadilla in the same sentence!

3. Not Feeding Your Muscles In the A.M

If you’re exercising, protein should be your best friend. Protein is key for helping your muscles repair themselves and build back stronger and leaner after training. Trainer Lindsey, a certified nutritionist and personal trainer, recommends 1 g of protein per pound of bodyweight for active women.

That means a 140-pound active woman should eat 140 g of protein, a 150-pound active woman should eat 150 g of protein, etc.

But here’s the problem: saving all of your protein or a big majority of your daily protein intake for the second half of the day can become pretty overwhelming, especially if you’re only getting your protein from food sources.

Here are some protein packed food sources. Check out how much protein they offer per serving:

  • 24g of protein per serving of chicken breast
  • 6g of protein per egg
  • 8g of protein per serving of peanut butter
  • 13g of protein per serving of mixed nuts.

Want another delicious way to maximize your protein intake in the morning that’s super quick and easy to prepare?

Here’s the simple fix: IdealLean Protein provides 20g of high-quality whey protein isolate per serving and is only 90-100 calories! It’s low in fat and carbohydrates, and it comes in a variety of delicious flavors! It takes less than a minute to whip up a shake. Just add a scoop of protein with water or milk and boom, you’re ready. You can even use the protein to make delicious foods and desserts, like IdealLean Protein Strawberry Shortcake, healthy waffles, and even brownie pancakes.

4. Not Drinking Water

woman drinking waterYou’ve (hopefully) just slept for around 7 – 8 hours without drinking or eating anything. Your body needs some liquids to help get started functioning properly.

How many of you have a nice cold, refreshing water bottle sitting for you on the nightstand for when you wake up? If you don’t, here’s why you should:

Drinking water is super important for helping jumpstart your metabolism. An increased metabolism means more calories burned. Not to mention, you won’t be dragging along like a zombie after drinking some cold water.

How much water should you drink? Try a nice 12 oz. glass of water. At the end of the day, you’ll want to make sure you get in around a gallon of water.

Saving all your water for the afternoon or evening can make it nearly impossible to get all the water your body needs. Start drinking water in the morning and it will be easier!

Here’s how to fix it: Fill up a water bottle before you go to bed and have it within arm’s reach when you wake up. You’ll be surprised at how drinking water will help you wake up.

Want to make drinking water easier and more tasty? Go ahead and add some Green Apple IdealLean BCAAs to your water! IdealLean BCAAs isn’t just extremely delicious, it is formulated with ingredients to help keep you hydrated, improve your muscle recovery, and maximize weight loss with a special IdealLean Fat-Loss blend.

5. Oversleeping: Yes, This Is Real

We’ve all probably heard how beneficial sleep is for our bodies, and it’s true: a healthy amount of sleep (about 7 – 9 hours for adults) is crucial for helping our bodies recover after workouts, keeping our hormones in balance, and much more.

But oversleeping beyond what our bodies need to function properly can actually throw off our fitness goals, our motivation, and even have some negative effects on other health factors.

I’ll be the first to admit I’ve had some days where I may have hit the snooze button one too many times and stayed in bed for most of the morning.

Not only did I feel like my whole day was wasted when I finally got up, I almost always felt a little groggy for the rest of the day, super unproductive, and fairly unmotivated.

I should also mention that oversleeping has also been linked to several other things like depression, higher risk of obesity, higher risk of stroke, depression, cognitive impairment (maybe this explains my fuzzy headed feeling!), and even increased pain. Yikes!

Here’s the fix: Have some problems getting out of the bed in the morning? Keep your alarm out of arm’s reach so you have to get up to turn it off, and maybe take a page out of Dwayne “The Rock” Johnson’s book!

Have some caffeine.

Also don’t forget that drinking water immediately after you wake up can help you shake off those lingering sleepy feelings.

Let’s Wrap It Up!

What we do in the morning sets the tone for the rest of our day. To get the best fitness results possible, you need to make sure you aren’t starting the morning off at a disadvantage.

If you’re guilty of any of the above habits, today’s the day to fix them! You’ll be surprised at differences you’ll notice after fixing them.


Kirsten Jackson

Kirsten Jackson

Writer and expert

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