We give you eight reasons why you need to work out before your day officially begins

Some people will tell you that it makes absolutely no difference what time of day you work out at. They say that the result is the same whether you train at 7 am or 7 pm. Yet, fitness experts stress on the benefits of training first thing in the morning. Apart from building consistency and preventing you from waiting for your dumbbells, here are eight reasons why the early bird gets the worm.

Kickstarts your metabolism
Training in the AM hours also jump-starts your metabolism and helps keep it elevated for hours. In this way, your increased metabolism will be working — and burning more calories — while you are, instead of when your body is at rest. If you sit at a desk all day, you know that this is reason enough to get your engine running as soon as possible.

Gifts you energy
Exercising in the morning energises you for the day. So, if the weather and accumulated fatigue have you feeling less than active lately, you might want to try hitting the gym first thing in the morning. Doing so will release endorphins and other hormones to give you a much-appreciated boost that often lasts all day.

Clears your mind
Studies have also shown that exercise significantly increases mental acuity. Training early helps clear your head and put you in a healthy frame of mind. Working out before your day officially begins allows you to start each day with a fresh perspective as you destroy the stresses of the previous day with a bench-press or a run on the treadmill. This will help you reduce the chances of getting upset during the course of your new day.

Regulates your appetite
Many people find that morning exercise has a tendency to regulate appetite for the rest of the day. Not only do such people eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods. You will discover that your meal times will get regularised and you don't experience as many cravings and serious dips in energy levels, which will deter binge eating.

Increases mental awareness
You may have noticed that you feel more alert and ready to take on whatever challenge life throws your way after a good workout. If you train before your day begins, you'll be better equipped to deal with the battles presented to you at work. In fact, working out increases your mental acuity for four to 10 hours after exercise. This is due, in part, to the increased flow of oxygen-rich blood to the brain.

Increases discipline
Exercising in the morning gives you that gratifying feeling of knowing you've done something disciplined and good for you. It takes a great deal of motivation to get of bed, much more if you need to get to the gym. However, including that habit and finding the courage to get to the gym can drastically improve the quality of your life. Before you know it, the discipline it takes to work out every morning will spill over into other areas of your life and you'll be as driven in your cabin as you are on the elliptical machine.

Sleep better
Working out regularly results in better sleeping patterns and snooze quality. Your body will tell you that it's time for bed, but knowing that you have to get up to train the next morning will also help you hit the bed at a decent hour. It is difficult to build mass and improve your cardio if you don't rest properly.

Improves your diet
Exercising before eating could shock your system and it will usually throw your body into a catabolic state (where your body burns muscle for energy). Have a lowcalorie snack, such as an apple or some yogurt, about 30 minutes to an hour before you train. The snack will give you the energy you need for your training and it will burn off quickly. You'll crave better foods, and you won't want to waste the hard work that you put in by choosing cheeseburger over a healthy snack like a veg salad sandwich.

Foods that help you get better scores

What you eat goes a long way in maximizing your exam performance say experts

For all those teens who've been told by sceptics, "Nothing will help you at the nth hour", here's some good news. What you put into your mouth in fact, can. Experts trained in nutrition and memory enhancement vouch for the connection between diet and brain performance. Mirror gets those in the know to tell you how to go from 'sailing through' to 'maxing' by making gentle changes in what you eat.

Eat eggs, cottage cheese for choline
Eggs, beans, seeds and nuts are protein-rich foods that your body uses to manufacture amino acids. Amino acids are precursors to neurotransmitters (specialized brain cells) that help you maintain mental acuity and motivation.

Eat at regular intervals to keep nutrient and energy levels stable. Fruits and vegetables help rehydrate and replenish the body, thus ensuring that you don't feel sleepy after a meal.

Never go for an exam on an empty stomach. Quench your thirst with water, coconut water, fresh fruit juices, milk and anti-oxidant-rich green tea. Avoid caffeine and sugar. Before and during exams, make breakfast your most important meal of the day. Energy-giving oats, cottage cheese, brown rice poha, eggs etc. make perfect breakfast eats because they contain a nutrient called choline, which helps cognitive performance and improves memory.

For lunch have foods with a low glycemic index — steamed green moong sprouts, namkeen oats with vegetables, chicken soup, curd, multigrain chapatis (soya flour, chana flour, oats, barley and normal atta) or brown rice pulao.

For a healthy evening snack, have a bowl of fruit chaat, murmura chaat, roasted chana, roasted moong, almonds and walnuts with two dried figs. Avoid starchy vegetables (potatoes, yam) because they'll make you lethargic and cause bloating. Your best options are bottle gourd, carrots or methi with chapati. Vegetable/ fruit raita gives you calcium, water and protein.

Sip lime juice to keep neurons running
When studying, the brain craves high fat and high sugar foods, which is why when stressed, students tend to eat processed snacks. They must make an effort to structure what they eat. Complex carbs like ragi, brown rice, whole wheat should become part of lunch and dinner. Glucose is the main fuel of the brain. But providing it slowly into the bloodstream through complex carbs is key. You can also try sipping on a tall glass of lime juice with 1 tbsp (no more) of glucose and a pinch of salt every three hours. This hydrates the brain and keeps your neurons running. Eat a fruit every four hours (pomegranate, sweet lime, guava, watermelon and banana). I'd also recommend two cups of mild green tea with honey (11 am and 4 pm) because it increases alpha wave thinking and calms stressed nerves. Milk (or curd) for its calcium content is a must-include. The best inbetween study snack is five almonds, five pistas and five raisins, had every two hours.