10 Simple Tips to Increase Energy and Strengthen Your Body
Energy is crucial for your daily physical and mental activities. Strength underlines most daily life activities and weight training. But strength isn’t just about lifting capacity because more muscles mean faster weight loss! Here are some of the things you can do to improve your energy:-
Wake up Early
Sleeping for too long makes one very lazy hence the body does not get the chance of producing enough energy. This is where your alarm comes into play.
Eat Energy Foods
Food is the source of energy for the body. For you to ensure that your body produces enough energy, you should eat well and if good, you should avoid skipping meals at all costs. Your body will be able to produce steady energy that will always keep you on track.
For good power generation by the body, you should try as much as possible to eat of carbohydrates. Carbohydrates are energy giving foods that will ensure that your body produces enough energy all the time. An example of a good food rich in carbohydrates is rice.
Proteins and Fats
Fats might be bad for you since they are known to add ones weight but eating the right amount of it can play a very important role in providing your body with energy. Fats take a while before they are broken down to produce energy.
They are therefore stored in the body tissues until when they are needed. Fats act as an alternative source of energy when you get hungry.
Exercising your body is very important because it gets you to sweat out the excess waste materials from metabolic processes.
This has the effect of leaving your body fresh and ready to go especially if followed by a good bath. That is why most people prefer jogging in the morning before work.
Water is very important in the human body since it keeps you hydrated. When you become dehydrated, you become very weak and less motivated to carry on with your daily activities. Eight glasses of water a day is good.
Get Some Omega-3 Fatty Acids on Your Diet
Omega-3 fatty acids reduce inflammation, reduce depression and improve both mood and memory, and it works better than supplements and another energy drinks. You can get this vital nutrient from the salmon fish, the tuna fish and green vegetables.
Sometimes even after a good meal, we get involved in some activities that drain a lot of energy from our bodies and in many cases they leave us hungry.
You shouldn't have to wait for the next real meal. Never allow yourself to get too hungry as you can always use snacks to keep that energy pumping and get you going.
Most people use caffeine to boost them up in the morning. It works, but the caffeine effect is temporary and runs out after a while leaving you even more exhausted and sluggish than before since it drains out all your energy at once.
Drugs like marijuana and alcohol will always slow you down no matter what. However, some amounts of these drugs act as stimulants but on wearing out from the body system; you will start having hangovers that will kill your energy.
Get Enough Rest
Rest is very important in fact this is what will determine your body energy level. After a long day of being occupied, you should have a maximum of eight hours of good sleep. Sleeping allows your body to take a break so that when you wake up the next day, you are fresh and ready to work again.
Tips to Strengthen Your Body
Do the Big Four
The big four are only effective as strength-building exercises when performed in good form. Otherwise, the risk for injuries increase. With an injury, such as a sprain or strain, it’s unsafe to exercise. Here are a few useful tips on good form for the big four:
These are considered as the best strength-building exercises because of their compound nature. Compound exercises work out several muscle groups at once. In turn, the muscles become stronger together. Muscles must work in sync to lift heavier weights for longer periods.
Also, compound exercises are great for strengthening muscles used in daily life activities. These include running, walking up the stairs, and lifting everyday objects.
Go for Balanced Training
The best workouts result in a balanced symmetry between the two sides of the body. Whatever workout is done for one side should also be done on the other side! This is a must to reduce the risks of injury and muscle imbalance, both in size and strength.
Squats for the quads should be balanced by Romanian deadlifts for the hamstrings. Chest exercises should be complemented by back-focused weightlifting exercises. Balance work should ideally be done within the same week for best results.
A two-to-one ratio between the pull and push movements is also recommended. For example, Mondays can be for bench presses for pulling movements. Tuesdays and Thursdays are for chin-ups and bent-over lateral raises, respectively, for pushing movements.
Reduce the Volume
Lifting heavy weights puts a toll on the muscles and connective tissues, among others. The body, furthermore, has limited recovery capacity. Lifting many sets of heavy weights will eventually reduce recovery capacity to near zero.
This has adverse effects on your goal to gain more strength. First, keep in mind that muscle regeneration happens during the recovery period. No effective recovery, no large muscle growth and strength gain.
Second, remember that exercising with an injury will render the workout moot. For example, you can’t perform the full range of movement, which will waste your workout.
For this reason, you must reduce the volume of your exercises. Keep the reps low so that you can maintain your strength and move heavier weights. For example, instead of 3 sets of 10 reps, try 3 sets of 5 reps first.
Accelerate on Weights
Look at the world’s strongest power lifters for inspiration. They work on accelerating light and heavy weights as quickly as possible! This is because increasing the rate of force production results in greater strength.
When you move weights quickly, you’re recruiting more muscles for the job. You’re essentially powering up your compound exercises. You will also find that slow lifting is for hypertrophy instead of strength – so lift quickly.
Add Weights Slowly
Avoid going too heavy on the weights for too long. Otherwise, you will likely hit a plateau. Instead of adding weights as soon as you feel you can, just add weights slowly.
Add 10% less than the weight you think you can lift within your rep range. You can increase the weight with each session but keep within the below 10 pounds limit. Your risks for plateauing can be reduced, especially when you stick to the same lifts.
Perform Cardio Exercises
But not just any cardio exercises, if you want to gain more strength. The best cardio is done in short and intense bursts, not in long and slow runs. An example workout:
Add Variety to Your Exercises
The body will quickly adapt to the stresses placed upon it, thus, resulting in a plateau. But changing exercises will change the stress placed on it. This results in faster strength adaptations and, thus, stronger muscles.
Rest for Two Days
Just rest your body for two days – no cardio and flexibility training. You’re preventing the side effects of overtraining while allowing your body to recover. You can go back to the gym with a renewed strength in mind and body afterwards.
Gaining more strength demands a change in your workout strategy. You must first identify the weaknesses in your program and resolve them. You may be lacking in workout variety, which means adding more variety is a must.
Just keep in mind that gaining more strength in the gym should be done in a safe and effective manner. Your gains in strength will only be useful when you can use them in daily life activities.