There are two kinds of people in the world: early birds and night owls. Not to pick a favorite, but here are some pretty famous people who prefer early morning routines:

  • CEO of Apple Tim Cook wakes up at 3:45 a.m.
  • Former First Lady of the U.S. Michelle Obama wakes up at 4:30 a.m.
  • Virgin Airlines Founder Richard Branson wakes up at 5:45 a.m.
  • AOL CEO Tim Armstrong wakes up at 5:00 a.m.

Talk about some early alarms.waking up early

Waking up early isn't just about the bragging rights.

There are many benefits that we can glean from adjusting our schedules into the earlier morn.

This blog will detail the top reasons to wake up early and give you tips on becoming an early riser.

Waking Up Earlier Means: Time to Exercise

Do you put off going to the gym because you “don't have time”?

Well, no more excuses.

Waking up earlier in the morning is the perfect opportunity to get a workout in.

waking up earlyEven if you do something as simple as taking a walk around your neighborhood, a morning workout sets you up to be energized and productive throughout the rest of your day.

It's scientifically proven that working out in the morning is the best time to capitalize on the hormones that are naturally highest in these early hours.

Specifically, testosterone is at a high in the morning, meaning your workouts can be more powerful and purposeful than if you leave them for after work when you're already tired from the day.

Waking Up Earlier Means: A Better Diet

A good breakfast is the key to a good day… when you wake up early enough to eat one, that is.

It's as easy as adding 10 minutes to your morning! That extra time will allow you to start your diet on the right foot every day.waking up early

Now, it's important to know that a healthy breakfast isn't a heaping portion of orange juice and toast.

In actuality, a balanced breakfast includes protein, good fats, and very little sugar.

For our recipe for the world's best breakfast for energy and weight loss, click here.

The goal of a balanced breakfast is to:

  • Create a slow, steady rise in blood sugar for elevated morning energy
  • Include healthy, brain-smart fats to stabilize blood sugar for greater stamina
  • Increase the brain's two key “focus chemicals” (Dopamine and Acetylcholine)
  • Incorporate the best fat-burning foods to help you lose weight – the delicious way.

Waking Up Earlier Means: Increased Productivity

Harvard Business Review said it first: early risers have been shown to be more productive than night owls.

This increased productivity of early risers translates into “better job performance, greater career success, and higher wages.”

Yes, yes and yes.waking up early

One of the reasons why people are more productive in the mornings is just the quietness of early hours of the day.

You're not in a bustling office and more than likely, your kids aren't even awake yet.

You have dedicated time in the morning to focus on large tasks that you've been putting off or many small tasks that seem to be piling up.

For the key to being more productive in your fitness life, check out our blog.

Waking Up Earlier Means: Less Stress

Let's face it: waking up late– or “just” on time– is stressful.

You're scrambling to get yourself to work, never mind getting the lunches packed, soccer uniforms out, and forms filled out for your kids.

Waking up early gives you peace of mind.waking up early

The 10 or 15 minutes you gift yourself translates into a kinder goodbye to your wife and kids, a more thoughtful breakfast, and an easier commute.

There are many ways you can capitalize on extra time in the quiet morning hours.

In fact, these are some of the best hours for personal time and goal-setting.

Journaling is a great way to set your goals and mindset up for a successful, joyful day.

Meditating also gives you the opportunity to relax and reflect on your day before jumping into it.

For more ideas on how to center yourself and de-stress before your days, check out our morning rituals blog.

Catch the Early Train

By now, who wouldn't want to make the effort to wake up earlier?

We know all too well that waking up earlier isn't just a matter of setting your alarm earlier. The snooze button made that impossible for us.

Here are a few methods that have helped us wake up earlier and achieve our potential in the mornings.

  • Incremental change: instead of trying to wake up an hour earlier, wake up 10 to 15 minutes earlier until you reach your goal time.
  • Take a walk: move your alarm clock off of your bedside table so that you have to walk to turn it off. You'll already be “up” when it goes off!
  • Don't make excuses: the second that you say no to your alarm, you've lost the battle. Commit to your waking time.
  • Have a plan: don't wake up early just to sit in bed and admire your toes. Know what you are going to do with your morning time so you can make the most of it.

One of the best things that have helped us wake up earlier and achieve our goals has been the brotherhood at the Fit Father Project.waking up early

When you join the FFP, you are joining a tribe of brothers who are supporting and challenging you.

In addition to support, we offer a free 1-day meal plan and a 30-day program called FF30X that will get you into the best shape of your life.

Don't hesitate to reach out to us and ask our team questions. We want to be a part of your routine– morning, noon and night.

Your new friend & health coach,

headshot-400Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 35,000 fathers lose fat, build muscle, & get healthy for their families
If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.


Small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information. Thanks for reading!