On average I'm not very energetic, and I would like to change that with diet and exercise. I've heard a clean diet and exercise can make you more naturally energetic, but I am skeptical because I haven't experienced natural energy like that before. I don't know what to expect, or what I should be focusing on to really give me that boost I'm looking for.
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+1 y
I really appreciate everyone's response. To clarify, I was looking for the practical steps to boost natural energy levels, rather than how to stay motivated. Although, it's still good to hear what everyone does to push themselves. Thanks again
Your energy should naturally cycle as obviously the human body has many cycles. It's logical to suggest what you will be tired after intense activity and thus will need to rest a little before doing hard work again. By the same token, stressors, including mental/psychological stress, lack of sleep, poor diets, and poor work life balances also will deplete your energy levels.
I would suggest this problem is multifaceted. Although the problem can probably be broken down into:
Psychological outlook. Are you deeply mired in societal conditioning which may mean you do your work and activities in a thoughtless way. For example, you may burn yourself trying to chase success at the cost of everything else. Likewise, do you compare yourself to others and thus diminish your sense of self? How do you feel about yourself, your potential to achieve, etc? If you are not positive about your prospects, then naturally, your energy will follow suit and slump. You won't try and your body produce the energy it needs for basic survival. Basically, will is so important in having energy. Thought is important in deciding how your work and daily activities deplete or give you energy. Meditation in general might help for these sorts of existential questions.
Tied to this is your exercise goals and also inspiration. What do you want to achieve? Exercise can take many forms. As a general rule, if you're low energy, you should build up slowly and have realistic goals. You need a sustainable regime. I like calisthenics.
The next question is diet. This is a controversial one because people have strong opinions about these. Some general rules I can suggest. Is, don't overeat, and eat when you're hungry. Avoid or reduced processed, refined and non-foods. Centre more of your diet on cooked whole grains, vegetables and beans and legumes. I would suggest reducing animal products. And potential removing dairy completely (I would argue, meat too, see the China Study).
Sleep is one of the most important thing. I would try and get to sleep before 10:30 and don't overeat before bed. A good night's sleep is one of the most crucial things in giving you an abundance of energy.
Oh, and walk and get in nature. One of the most crucial things for staying generally sane and healthy.
Just don't overdo it like many does. It damage more than being a couch bum.
First off. Start at a decent level to where your fitness level is right now, not what others do or say.
Don't use as heavy weighs you can pull. start at a little radical low level with higher rep count otherwise your gonna use support muscles as much as primary muscle and create a bunch of other problems with minimum gains.
Lern to do the movement probably from the start.
A proper level for beginer is to start with 1 time a week and progress from there. about 3 weeks before adding more day's.
Better to start with 30 min than doing over 60 min sessions in the beginning.
Take it easy first week since most people gonna get very sore. the harder you doing it the more sore you gonna be and longer time to recover. (first week is just to stort up the muscles to do something they aren't used to do)
Don't think of eating to loose weight for the first month. eat little more you need to maintain the body. (the body needs time to recalibrate and doesn't need to get unnecessary stresses due to to much shanges at once. it can create more health problems than good)
Cut out all processes foods and drinks. No sweetened or sugar enriched foods and beverages.
Try to stay away from supplements as much as possible. Try to get the nutrition through food instead. your gonna be better off in the long run in a health perspective. Also gonna get more mental and physical energy after a while like 1 - 4 month.
An average person gonna need to eat around 2000 - 2500 kcal a day exercising 1 day a week for gain. Recommend to get a chart or calculation formula how much you gonna need to eat kcal wise. there you count in how much you exercise each week how tall weigh and gender. Also be aware of that those numbers isn't a exact number only about where you need to be. (if you're on some blood pressure medication like beta blockers you most likely gonna need to eat much less due to what it does to the body) You can feel when you are right with balance and how much you need to eat. If you get to little carbs your metabolism doesn't have fuel to be on at a average rate or higher. you will feel you have problems with holding body temperature. need more clothes to not feel coold. The same with protein. to little it doesn't get enough building blocks to do what it needs to do. even creates depression hormonal unbalance with to little. To much over a longer period can create kidney problems.
Don't over consume vitamins and minerals. it's harmful in the long run. even deadly. (a lot af people are little to ignorant and stupid on this front, even doctors since they have poor understanding)
Supplement your exercise with about 30 min walking almost every day. At one session.
Try to walk and bicycle instead of taking bus/car/mc/electronical vehicles.
You need at least 8 hours of combined quality sleep every day. (drugs to sleep isn't really quality sleep when it comes to it, just something to get a sleeping pattern and then go off it ) Les screen time if you are like average person or more.
There are a lot more
It will give you more energy and make feel better over time. if it doesn't your doing something wrong or is it something that isn't right in your body.
Do your own path. feel what your body tells you. (apart from when over doing since our bodies tends to overcompensate that will make us feel like superman before it gradually goes to shit on the inside)
With the general population, you can increase your strength and stamina with experience and if that does not work due to sleeping issues, omega 3 with ginger, good night blend tea with twinnings, lions mane mushrooms online can help you sleep better than sleeping medication and if your exhaustion is related to stress, transcendental meditation could help.
walking works wonders i walk two miles a day, go to work then after dinner, stationary bike for an hour, it helps with energy levels i always feel better after, especially after the 5am walk, i also sleep better at night now. i am vegetarian and intermittent fast as well. you just gotta try things out and see what works best for you and your needs
I honestly try not to. If I have very very low energy one day, I'll typically just wait until a day where I have enough energy. But that's only if I know for sure that nothing (mental &/or physical) that day will give me energy and be worth the risk of not pushing myself hard enough.
For instance, before every workout, I eat a combination of complex carbs and fructose. For macros of that meal, I ideally want the grams of carbs to equal around half of my bodyweight. I weigh around 175lbs so I try to get around 80 - 90 grams that meal. Then if I need energy later in the workout (30 mins of training+), I'll eat a fast digesting carb source for quick energy.
The formula for that is.5g of carbs per extra minute of training. So, if I plan on training for an hour, at around the 30 minute marker, I'll just eat 16g carbs worth of gummy bears. Which is about 8 pieces.
For my meals, I'm eating in a caloric deficit, but I'm eating plenty of carbs, fats, and protein to gain muscle and get stronger as I lose weight. For protein each day, I try to get around my bodyweight in grams per day. So (ideally) around 170g+.
But if I eat the meal and I still don't have much energy, then I'll wait it out. Maybe even take a nap if need be. Then try again later or the next day.
Funnily enough, today is one of those days for me. Def gonna workout tomorrow since I'm doing more strength based training. If I was doing cardio, probably would still do it.
Exercising in itself gives me energy. If you haven’t established the habit, something that’s worked for me when I’ve taken long breaks is to start with a super easy to do, short routine. For example, on day 1 I only do 5 push-ups, same for the next 3-4 days, then I start doing 8, then ten, then I add sit-ups, then pull-ups. And by the time I realize it I’m doing 30 mins or 1hr each day. And I get a lot of energy from that. Also make sure you eat well and lower u to our carbs, especially added sugar.
Doesn't matter how much energy you have it you don't tap into it and keep beating yourself down with negativity and skepticism. All you need to have is the will to do it. You have to want it. You have to do it for a reason and not only if you have the energy or else after you do gain some energy you will abandon your workouts. Focus on your drive and the energy will follow.
Easy foods that boost energy production. When I’m lifting big a big thing for me is developing consistency in my routine. Generally I’ll get an espresso, go to the gym, work as hard as I can, then go to work, eat enough protein and energy rich foods to sustain myself for the next day throughout the day, go home, go to sleep, then do it again the next day.
Your body will adapt to a greater workload if you workout consistently. You also should be eating a protein rich diet and eating complex carbohydrates for energy.
You have to force yourself. If you only did things when you feel like it we would never do anything. Nobody feels like working out everyday we do it anyway
I always try and adjust my activity level with my energy level. On low energy days I try to take long walks, swim some easy laps or do a longer yoga flow. I think listening to your body and doing what makes you happy/doing what you like when exercising in key to consistency. And the more you exercise the more natural energy you'll have (at least that's how it worked for me) and you just take it as it goes
Though, in general you just have to motivate yourself to do the first set, and that'll likely be enough to give your energy a bump to finish your workout.
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Anonymous
(45 Plus)
+1 y
For energy, you need to get your vitamin D3, K2, and magnesium levels sufficient. Your diet has barely any organic sulfur so that will be next. I find a little NAC supplementation to increase energy too.
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