How to improve your energy levels with Clapham Personal Training

Posted by Ben Simpkins on June 2, 2016

You might have seen them on public transport, they may have walked into you and looked completely out of it or you could be the person that gets home, sits on the sofa and can’t move again. Energy levels are dropping and they are dropping at an alarming rate.

People are walking around like zombies, struggling to keep their eyes open, having a daily battle with getting out of bed and once you are in that cycle, it is so hard to get out of it. Now many things are linked to reduced energy levels but how do you manage and improve where you are at? We are going to give you some simple tips to follow to ensure that you can keep yourself awake, energised and alert!

1) Eat

If you are not providing your body with enough fuel you will not work, I am sure you have heard this many times but if you don’t put petrol in your car, it won’t move and it is exactly the same with you if you do not supply your body with sufficient calories it will not function.

You have a basal metabolic rate (BMR) which is how many calories you would burn in a 24 hour period if you did absolutely nothing, you need to be clearing this number. Yes, to ensure you lose weight you need to be in a calorie deficit but you also need to ensure you give your body enough energy to operate.

So say we had a 32-year-old woman who weighed 62kg and was 162cms tall, her BMI would be 1311 calories.

Now, most “diets” will get you to eat between 1200-1500 calories, and you can see why you would lose weight following this but this isn’t great for long-term health because the calories burnt would be from her doing nothing. Add into that working, commuting, looking after kids, working out, sex and other factors in someone’s lifestyle. You need more calories to survive.

And this is why so many diets will fail because you can’t survive on them, you have to eat enough food. Now I am not saying go to the extreme and eat 4000 calories a day it has to fit in with what you are doing, but undereating is a massive reason for not having enough energy.

2) Exercise

Exercises will help your muscles and brain wake up, according to research your body will be charged up for up to 2 hours after just a 10-minute walk. Exercising allows the heart to become stronger and reduce your heart rate, it allows the muscles to become more efficient at using oxygen and you get to use will reduce how quickly the muscles fatigue after a long walk, running for the bus or any other activity throughout the day.

An easy way to increase this is just to look at adding walking into your lifestyle at every given opportunity. You can then look at adding in your gym programmes, personal training sessions or any sports you may look to participate in. Go back to our other blog post about putting together a successful fitness programme

3) Sleep

If you are not sleeping well, your body will not recover from any exercise you may have taken part in and it cannot help replenish the muscles for the day ahead. Ensuring you get a good nights sleep is pivotal to any goals, whether it is just gaining more energy, losing weight, adding more muscle tone, improving strength. All of your progress will suffer if you don’t get enough shut-eye.

Aiming between 6-8 hours is a good target and making sure your brain can switch off before going to bed will reduce stressors in the brain and ensure you get a better quality night sleep. To do this make sure you shut down your laptop, switch off the TV and get away from the Apple products at least 30 minutes before you go to bed.

Take up some reading, get your clothes and bag ready for the next day, MEAL PREP (vital and a great time to do this) or take on the colouring books for adults that are designed to reduce stress.

These 3 steps are only a few that will make a difference to your energy system, and there are other parts that we will look at going into in the future but for now look at making sure you follow these 3 rules, and master these, the others will help but these are 3 basic foundations you need to be getting right.

If you have any questions you want to ask, please do not hesitate to get in contact either through our website, email or social media. We are more than happy to help!

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