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6 Simple Hacks to Increase Your Energy

6 Simple Hacks to Increase Your Energy


    Getting things done quickly and well requires mental and physical energy. The better more you have the better your results. This applies to all every area of life from getting in a good workout to performing your best at your job. Unfortunately, energy isn’t something we always possess. This is especially true when we’re under stress, haven’t gotten enough sleep, or are distracted by having too many things to get done.

    In this article I provide 6 tips to increase energy. Some work immediately and others provide their benefit over time. I use all of them regularly myself. They’ve helped me get through 80 hour work weeks while running a start-up business without having to overstimulate myself with too much caffeine.

    1. Explode

    I don’t mean lose your temper or find a way to self-combust. What I do mean is to perform explosive exercises like jumping in place as high as possible or burpees. These exercises help ‘wake up’ your nervous system and will have you feeling more alert and energized.

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    The key is to not wear yourself out. This is done by doing several sets (5-10) of low reps (1-3) of 1-2 exercises. Rest about 30 seconds between each set. I like to perform 1 upper body and 1 lower body exercise. Body weight and kettlebell exercises are best but you can do weighted movements too. If you do, use a very light weight.

    Perform this type of exercise when you are feeling tired for a quick pick me up at work or before you workout to boost your energy all workout long.

    2. Take a Shot of Tyrosine

    This amino acid is used to make the chemical dopamine that’s found in large amounts in your brain. This chemical sends signals to your brain that tell it to get to work and stay focused. Studies on soldiers show that supplementing with l-tyrosine can help boost mental and physical performance, even when you are sleep deprived and exhausted from performing hours of exhaustive exercise.

    You can buy l-tyrosine supplements at any health food store. Start by taking 500 mg to see how it works for you. Increase the dosage if necessary in 500 mg increments. Studies show that 2-3 grams (2000-3000 mg) is the most effective dose.

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    3. Eat Some Protein

    Eating a protein rich meal will give you more energy for several hours. Studies show that eating protein is superior to one that’s high in carbohydrates at increasing attention span, memory, and the time it takes to make a decision.

    The reason for this, it seems is that a protein rich meal helps to better stabilize your blood sugar levels and therefore providing our body and brains with a steady source of fuel High carbohydrate meals on the other hand cause large increases and then rapid decreases in blood glucose and mental energy.

    So, instead of having a meal of pasta, rice, or a sandwich on a roll opt for salad with steak or chicken, an omelet, or a seafood and vegetable stir fry. If you’re pressed for time, a protein shake will do the trick too.

    4. Eat Smart Fats

    This tip applies specifically to mental energy and focus. If you want to have lots of each you need to give your body the right fats every day. The best types for this benefit are the omega 3 fatty acids EPA and DHA. They way these super fats help you is by increasing levels of certain chemicals in your brain which enable you to focus and deal with stress better.

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    The best way to get these fats is to eat fatty fish (i.e. mackerel, salmon, sardines) several times a week. While I strive to do this, I find that taking a fish oil supplement is the best way for me to get enough omega 3’s into my diet to see a benefit.

    Aim to get 2-3 grams of EPA and DHA into your diet every day. This is equal to a large serving of salmon, 4 fish oil supplement capsules, or a tablespoon of liquid fish oil.

    5. Take a BCAA Supplement

    This is my favorite way to boost my energy. Nothing gives me more energy so quickly. No even caffeine. Studies show that supplementing with branch chain amino acids can decrease fatigue when you are stressed from physical or mental work. Research also finds they’re good for boosting your mood. The better your mood, the more you will be able to focus on getting things done.

    The best way to get an adequate dose of branch chain amino acids is with a nutritional supplement. Start by taking 2-3 grams and increase the dosage until you find what works for you. You’re likely to find the best results by taking them on an empty stomach.

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    6. Take a Nap

    Last but not least, the best way to feel mentally and physically energized is to give your brain a rest so it can re-charge. The best way to do this is to get 6-8 hours of sleep every night. We both know this isn’t always possible, especially when you’re busy at work. One way to give yourself a mental boost is to take a nap. Studies show doing this …

    Don’t nap too long or you may find yourself feeling as tired as you did before sleeping. Studies show that a 10-15 minute nap is all that it takes to feel more mentally alert.

    Conclusion

    Now you know 6 great ways to boost your energy. The next time you find your body and mind feeling sluggish, give them a try and experience their effectiveness for yourself.

    Sources: Fischer K, Colombani PC, Langhans W, Wenk C. Carbohydrate to protein ratio in food and cognitive performance in the morning. Physiol Behav. 2002 Mar;75(3):411-23; Hassmén P, Blomstrand E, Ekblom B, Newsholme EA. Branched-chain amino acid supplementation during 30-km competitive run: mood and cognitive performance. Nutrition. 1994 Sep-Oct;10(5):405-10; Lovato N, Lack L. The effects of napping on cognitive functioning. Prog Brain Res. 2010;185:155-66.

    (Photo credit: Running Man via Shutterstock)

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    Last Updated on August 13, 2018

    5 Exercises To Improve Intimacy and Create a Better Relationship

    5 Exercises To Improve Intimacy and Create a Better Relationship

    Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

    They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

    Don Juan

      1. Cardio for Stamina

      If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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      Triathlon symbol
        • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
        • Jumping rope – 5-20 minutes a day
        • Swimming – 30 minutes a day
        • Cycling – 30 minutes a day

        The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

        These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

        2. Strength-Training for Your Lower Body and Core

        The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

        Barbell squats
          • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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          Zercher squat
            • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

            Glute bridge
              • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

              Hyperextensions
                • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

                Ab wheel rollout
                  • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                  Cross body crunch
                    • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                    Incorporate these exercises into your routine 2 to 3 times a week.

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                    3. Upper-Body Strength Training

                    Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                    Plank exercise
                      • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                      Close grip pushups
                        • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                        Chin ups
                          • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                          These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                          4. Pelvic-Floor Exercises

                          You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                          5. Flexibility Moves for Legs and Hips

                          Lion stretching

                            If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                            Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                            With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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