Boost Your Energy, Naturally

There are two types of energetic people. There’s the excited, talking at a mile-a-minute, constantly fidgeting type that’s on her ninth cup of coffee; and then there’s the calm, focused individual that’s driven constantly by what’s next and what’s left to accomplish. The difference, in essence, is a state of mind.

By Vincent Chen, N.D.   Talk to the Author.

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Boost Your Energy, Naturally There are two types of energetic people. There’s the excited, talking at a mile-a-minute, constantly fidgeting type that’s on her ninth cup of coffee; and then there’s the calm, focused individual that’s driven constantly by what’s next and what’s left to accomplish. The difference, in essence, is a state of mind.

The induced boost in energy is artificial, and when something is artificial, it becomes a crutch. When you begin to rely on a stimulant to wake you up and get you through your day, it becomes quite difficult to create energy naturally. That’s not to say that caffeine will one day land you in confinement at a drug rehab institute. It just means that you aren’t taking full advantage of your body’s natural energetic resources and the other positive offshoots they have to offer.

Creating a natural reservoir of energy takes work, but it’s an effort that becomes second nature with a little practice. Follow the list of guidelines presented before you, and you’ll gain much more than added energy. As stated previously, creating energy is a state of mind - a positive frame of mind that quells negativity and pessimism, stimulates positive thoughts, and could even enhance your working or academic life and interpersonal relationships. If you’re willing to put in the effort to improve your energy levels, your workouts, and your attitude, it only follows that you will also enhance the rest of your existence. Try these out and see where it takes you:

Set Goals. Setting challenging but realistic goals for yourself is a fantastic motivator, and by default, an energy creator. Think about what you’d like to accomplish - in the gym, in your career, in your relationships, or any other part of your life that interests you. Set long term goals (six months to a year) that are objective and measurable. Then set bite-sized goals (a weekly or monthly timeframe) with an eye towards reaching your long-term aspirations. You could even break it down to the day. Just make sure they’re realistic and measurable. For example, you could have a long term goal of losing fifteen pounds (as opposed to a vague goal of looking better or losing weight) in six months, with a short term goal of losing three pounds in six weeks. Then you simply plan your attack - what you will eat, how you will train, and how you will progress your workouts over the six week period.

Plan Your Day. Waking up and letting the day control you is a nice passive way of zapping your energy and motivation. Attack the day by setting out a list of things to accomplish for that day, preferably the night before. Simply having a plan in mind before you go to sleep will enhance the odds of meeting all your goals for the following day. Since you’ve set short and long term goals for yourself, write down a list of activities that you need to fulfill to eventually meet those goals. Write down everything - what time you’ll wake up, what you’ll eat, what type of workout you’ll perform, what you’ll accomplish at work, and what errands you’ll run. You can mix in little treats for yourself if you meet all your objectives - maybe a movie or some relaxation time. Just write it all down, schedule it out, and stick to it.

Eat Smaller Meals Throughout The Day. Graze, don’t binge. Eating a large meal can be satisfying, but the corresponding physiological response might put you on your back for the next two hours. Even if you stay active, chances are you’re simply in a figurative sleepwalk for a while, accomplishing nothing of significance. Eating five or six smaller meals throughout the day, each containing protein and carbohydrates (and a little fat), is much more favorable for creating an energetic physiologic response and not bogging you down.

Master the Carbohydrate. Contrary to the latest media hype, all carbohydrates are not evil. In fact, there is a time and a place for all kinds of carbs, even sugars. The key is in the timing. Specifically, avoid sugars and high-glycemic carbohydrates at all times except immediately following a workout. Low glycemic carbohydrates should be the norm at every meal, given that they provide sustained energy, not a quick sugar spike that’s inevitably followed by a lull. But after a workout, high glycemic carbohydrates and sugars are actually preferred. Because your body is depleted of energy, high glycemic carbs work best at replenishing energy and aiding recovery. For a full description of the glycemic index and examples of high and low glycemic foods, see Examining The Rights and Wrongs of Carbohydrates with the Glycemic Index , an article devoted to this subject.

Avoid Drugs. Drugs provide an artificial high and energy boost that is typically followed by a depressive state. Furthermore, continued use of drugs for a so called “energy boost” can deplete your body’s ability to create energy naturally. Influencers such as alcohol, nicotine, and ephedrine are effective for giving you a high that may stimulate activity, but over time you need them simply to function normally. Without them, the body becomes depressed. Follow the other guidelines listed in this article, and the use of external influencers is unnecessary.

Change Up Your Workout. Monotony is a great motivation killer. What’s exciting about going to the gym if you know you’ll be performing the same boring workout? Many people are afraid if they modify their workout they may regress physically, but the opposite is true. The best way to make positive changes is to change up your routine, preferably every four to six weeks. Even within a workout cycle, experiment with varying intensities and durations (high intensity/short duration alternated with low intensity/long duration). Try out new machines and exercises. Take some classes offered at your gym. Of course, set goals within each cycle and push yourself to reach them.

Get Better Sleep. It’s wise to confuse your body in the gym, but not in your bed. Sleep cycles should be reliable and consistent, meaning you should hit the sack at the same time every night, and awaken at the same time each morning. This will make it easier to fall asleep and will promote restful, fulfilling shuteye and recuperation. Also, try to perform sedating activities prior to bedtime, such as reading. Avoid drugs such as alcohol and caffeine prior to bedtime, as well as stimulating activities such as video games or anything that will keep your brain overactive.

Visualize Success. Research has shown that visualizing positive outcomes can lead to success in sports, goal setting, and career activities. Visualize yourself with positive and unending energy and it will likely happen. Visualize yourself meeting your goals, fulfilling your day’s objectives, and having great workouts. Simply set aside a few minutes every day to visualize meeting all the goals you have set forth for the day, how energetic you’ll feel, and how successful you’ll be. If you believe it, it will happen!

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