Having enough energy to workout can be a challenge in your every day life. Its easy to say you’re too tired to workout today. Make plans to keep your body energized throughout the day and for workouts. High-intensity workouts are tough even if you have the energy to complete them!
Don’t depend on supplements for energy and weight loss. Depend on healthy foods for your nutrition and energy. Supplements are just that—supplements. Burn fat and lose weight primarily with regular exercise and a healthy, managed meal plan. Its also been proven that you won’t be mentally sharp if your nutrition is lacking.
And, don’t become too caffeinated. Because it is a stimulant to the central nervous system, caffeine can make you tired. Cheryl Forberg, a registered dietician says, “a once-a-day dose in the morning in tea or coffee is fine.”
“But people can create a vicious cycle when they keep ingesting more caffeine to counteract the exhaustion they feel after the previous dose wears off.” And, she adds, “the cumulative effects of the day’s caffeine—such as increased heart rate and a rise in blood pressure—can also keep you from getting a good night’s sleep.”
Here are 5 tips to keep you energized:
1) The timing of your exercise selection is important. High intensity exercise such as speed work, interval training (high intensity to low intensity rotation), one-legged exercises, etc. should be performed at the beginning of your workouts when you are fresh.
Your body’s neuromuscular system is highly fatigue-prone at high intensities. Performing these exercises in a fatigued state will compromise what you are trying to accomplish.
2) Perform compound exercises such as squats, deadlifts, lunges, bench press and bentover rows early in your workout. Compound exercises work multiple joints and major muscle areas. You need to be fresh to do them properly. Single joint, less demanding exercises such as bicep curls and calf raises should be done later in your workout.
3) Eat properly during the day (about every 3-4 hours) and at least 1-2 hours before your workout so you’re not running on fumes.
Do you know how much you should be eating? Its important to not eat too much or too little if you are going to reach your goals. To find out, start with your basal metabolic rate.
Metabolism is basically the rate at which your body burns calories. Your basal metabolic rate (BMR) is the number of calories you’d burn if you did nothing all day (or the amount of calories your body needs to maintain itself at rest).
The starting point for determining your daily caloric needs starts with your BMR. It is critical for you to know your BMR if you are attempting to burn fat and lose weight. If you consistently maintain a daily caloric surplus (consuming more calories than you burn), you will gain weight and fat no matter how fast your metabolism hums.
The type of nutrition you consume and timing of nutrition is also very important for your metabolism. Your body needs adequate amounts of the macronutrients (carbohydrates, proteins, fats) to function properly.
4) Get enough sleep. If you are sleep-deprived, you won’t be able to adequately complete a demanding workout. And, sleep deprivation will throw your metabolism “out-of-wack.”
5) Keep your workout time at 1 hour or less. You don’t need marathon training sessions to have effective workouts. Thirty to 45-minute strength training workouts and 20-minute interval cardio sessions are enough to accomplish your goals.
Burn fat and shape your curves leaner and meaner. You will look and feel great!
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Mark Dilworth, BA, PES
Her Fitness Hut