Autor: SelfEvolution
Hill Sprints
You really need to try these! In order to have “gratuitous” amounts of energy, you have to keep your pulse / metabolism stimulated all day. When it comes to keeping your metabolism up all day, hill sprints are incredibly effective. With any high intensity aerobic workout or interval training, very little time is required, yet the heart stays stimulated much longer than normal aerobics. Hill sprints are even more effective than normal sprints because of the added effort of ascending the hill – followed by an easy descent.
I recommend a hill with a surface run of about 100 feet. This will be long enough to make you winded when you’re pushing it, but still makes it possible to pause at the top and have the feeling of “reaching the summit” on each sprint. As with any exercise, stretch and warm up properly to avoid injury and “over-doing it.” After warming up, walk up and down the hill a few times. After you have a feel for the hill, you may jog up and down it a few times. Practice stopping at the same point at the bottom (a line or mark helps) and turning around at the same point at the summit.
After you have a feel for the entire sprint route, you may begin sprinting. I recommend a pattern similar to the following:
Walk up – Walk down
Walk up – Walk down
Walk up – Walk down
30 second break (stretch and breathe)
Sprint up – Walk down
Sprint up – Walk down
Sprint up – Walk down
30 second break (stretch and breathe)
Sprint up – Sprint down
Sprint up – Sprint down
Sprint up – Sprint down
30 second break (stretch and breathe)
Sprint up – Sprint down
Sprint up – Sprint down
Sprint up – Sprint down
30 second break (stretch and breathe)
Skip up – Sprint down
Skip up – Sprint down
Skip up – Sprint down
30 second break (stretch and breathe)
Skip up – Skip down
Skip up – Skip down
Skip up – Skip down
30 second break (stretch and breathe)
Sprint up – Sprint down (as hard as you can)
Sprint up – Jog down
Jog up – Jog down
30 second break (stretch and breathe)
Walk up – Walk down
Walk up – Walk down
Walk up – Walk down
You’re done!
It is an absolutely brutal workout when you push it. However, your pulse will stay elevated much longer, giving you more energy and making this workout an effective fat burner for the whole day. The most important part is warming up and cooling down slowly to avoid pulling any muscles or hurting your lungs. If done correctly, you’ll feel the energy gains the entire day! The effort required also increases oxidation in your blood, making you more relaxed and helping to provide you with clearer thoughts.
Ginseng
Caffeine seriously makes your body hate you. Don’t use it. If you’ve read my report “Decaf: Breaking Your Caffeine Addiction” you understand my strong viewpoints on the subject of caffeine. There are many superior supplements that can provide you with solid energy that lasts throughout your day. Unlike caffeine, you will not “burn out.”
One of my favorites is ginseng. It’s highly underrated. It’s completely natural, and has been used for thousands of years to promote vitality and longevity. I consume the root extract; however it is possible to gain the same results by chewing on the root itself. Ginseng stimulates your metabolism and increases the efficiency with which your body uses carbohydrates and proteins, without making you feel “cranked.” It has also been proven to increase physical and mental endurance. In addition, ginseng has profound immune system-enhancing effects. The recommended dosage is 200-300 mg per day. I take 250 mg each day, and feel great as a result.
Ginkgo Biloba
Another excellent supplement is ginkgo biloba. It has been shown to improve thinking, learning, memory, muscular endurance and blood flow. Ginkgo biloba is another herb which has been used for thousands of years improve mind and body functions. Extract from the leaves of the tree is the active ingredient. The recommended doseage is 120 mg. Be aware that due to the way in which your body handles ginkgo biloba, it may take up to six weeks to notice the results… so don’t give up! Take it daily.
Green Tea Extract
My third favorite natural supplement is green tea extract. Green tea has countless benefits, including improved blood flow, fighting infections, lowering cholesterol levels, weight loss, reduced body odor, improved metabolic rate (without increasing heart rate) and improved mental alertness. Green tea is truly a super supplement. I could list many more benefits, but I would like you to go do your own research on it, and discover the many ways in which it will improve your body and mind. The typical recommended dosage extract is 150-450 mg per day. I take only 200 mg each day, and I feel superb!
Water
Water is crucial for keeping your energy up throughout the day. Insufficient water consumption has been shown to be a huge factor in people feeling run-down at work, especially during the late morning and early afternoon timeframe. Drinking water keeps your physiological systems working properly and flushes out toxins as you go throughout your day, allowing you to operate much more efficiently. Water stimulates the metabolism. It does this in several ways, and one way is the simple fact that when cold water enters your body, your body must raise your heart rate to heat the water in order to maintain equilibrium. Water stimulates your digestion by making it easier for your stomach to break down your food and transport it to the cells in your body. At the very least, the majority of your physiological systems are used / stimulated when drinking water. Thus, simply pounding glasses of water, processing them and using the bathroom will help keep you awake and alert.
At the very minimum, your body needs about 0.5 ounces of water per pound of body weight. For increased energy, I recommend increasing your intake to 0.75 ounces per pound. You will really feel the difference!
Diet
Your diet is massively critical in regulating your energy! I have enough content on the subject to write an entire book, but I will keep this brief. If you are following the typical American “diet” of greasy, fried, refined and sweetened foods, you’ll feel incredible changes by changing how you eat!
Out of all the physically fit and energetic people I know, unquestionably, the ones with the “cleanest” diets are the ones with the highest energy levels!
Grease, simple sugars and processed fats all add to mental “fog” and hurt your body in countless ways. Clean up your diet. Eliminate sweets, greasy / fried meals, heavy starches, and heavily processed food. You will feel a difference quickly.
The excessive carbohydrates that most people consume via sweet snacks, juices and pizza, for example sap energy all on their own. The heavier the meal, the more blood your body must allocate to digest it. As a result, most people are in a continuous state of digestion the entire day, and a good portion of their blood that could be flowing in their brain is spent digesting the sweetened and processed snacks they consume to “gain energy.”
So, tomorrow go to the store and purchase the supplements I have recommended. Start doing hill sprints (in the morning or afternoon). Take ginseng, ginkgo biloba and green tea extract. Slam glasses of water and clean up your diet!
You WILL have more energy!
These, of course are all physical ways to increase your energy. Keep an eye on our site as we teach you how critical your thoughts are to your energy levels and how to change them… you’ll be able to elevate your day to a whole new level.
