Daylight savings time can upset our everyday routine and in turn affect our workout schedule. Setting the clock back doesn’t have to set us back. As fall back earns us an extra hour of sleep, the sun goes down earlier. Shorter days, mean less sunlight, and that can interfere with some outdoor exercise routines.
Sun Goes Down Earlier & Rises Earlier!
It’s hard changing up our routine, especially if we get comfortable with our schedule. However, before you protest changes because we’re creatures of habit, realize that change is not always a bad thing.
Change forces us out of our comfort zones. For example, maybe you rely on the long days to get a good run in while the sun is still up in the early evening. If this is the case, try waking up earlier. It’s easier said than done, especially if you are a night owl.
There are benefits of rising earlier and exercising before you start your day. In fact, one study shows that an early morning workout also benefits sleep. The study tracked those who worked out at 7 am, 1 pm, or 7 pm, three times a week. Those that exercised at 7 am got deeper, longer sleep.
Morning Exercise Can Boost Metabolism
Early morning exercises before you drop the kids off at school and head off to work can increase your metabolism. Essentially, a good workout floods our body with oxygen. This is known as excess post-exercise oxygen consumption (EPOC). EPOC is a boost of oxygen post a strenuous workout, which equates to more calories your body burns even after you’ve left the gym.
So, by waking up earlier, you can hit the gym sooner and exercise before you eat. By exercising before you eat, your body will be in EPOC mode post workout. Having a boost of oxygen helps your body to metabolize and break down fat quicker. In fact, this boost in metabolism remains effective hours after a workout. The boost in metabolism caused by EPOC finally goes down to 4 percent 16 hours post workout. Still, 16 hours later is a long time your body to reap the rewards of proper exercise.
Losing Weight & Maintaining It
One of the first steps that can help boost your metabolism is to reset your system by doing a three-day juice fast, or a detox cleanse. Detoxing your body helps to jump start your metabolism and doing a three-day juice fast helps to reduce an otherwise stretched out stomach to its smaller intended size.
Getting your diet under control is part of the weight loss journey. So, establishing healthy routines starting with taking advantage of daylight savings is the first step. When the sun rises earlier, you too can make it a point to rise with the sun.
It’s not enough to lose weight because the chances of gaining the weight back tend to high without a follow-up action plan.
Steps Towards Weight Loss & Maintaining Weight Loss
- Detox your body to rid yourself of extra calories and heavy metals.
- Exercise three to five times a week for a total of at least three hours per week.
- Keep track of progress by using a watch or a fitness tracker that helps to track steps and calories burned.
- Eat smaller portions and healthier meals that consist of lean protein and vegetables. Eliminate excess sodium by reducing additional seasoning on your foods.
- Learn to eat foods with less sauce and flavoring, this will cut down on unnecessary sugars and sodium you consume.
- Read the labels on all your foods and make sure you know how much sugar and sodium you are ingesting.
Workout At Home
Finally, it’s OKAY if you’re not a gym rat. You can get your sweat on in the comfort of your home. You don’t need expensive gym equipment to lose weight. However, working out at home requires discipline. If you go to the gym, you have no choice but to workout, whereas if you’re at home there can often be distractions.
Home Workout Tips
- Choose a place in the home with enough space for you to do your exercises.
- Get rid of what you know will distract you. It’s like studying some people need total silence while other people can work through anything. If the television distracts you, turn it off.
- Turn on upbeat music that will get you moving.
Some of the best home gym equipment doesn’t take up a lot of room. There are numerous exercises for each of these home gym equipment. Even something as simple as a yoga ball can offer multiple fitness rewards. Here are simple exercises you can do working your upper body, abs and a lower body.
- Wall Squats (Legs): place ball against the wall and place both feet shoulder-width apart, then squat as low as you can.
- Crunches (Abs): place your back on the ball, make sure your feet are planted shoulder-width apart then crunch.
- Push Ups (Upper): Place your legs on the ball with your hands shoulder-width apart on the ground. Finally, bend your arms lowering yourself to the ground as low as your comfort level allows and push up.
Resistant Bands/Cables: Upper Body & Legs
Resistant bands are also very popular, yet take up no room in your home. There are a variety of upper and lower body exercises you can do.
Mini Resistant Bands: Lower Body & Abs
Exercise Sliders: Lower Body & Abs