The Question:
You are getting ready to head for the gym to complete a routine workout but all of a sudden realize you are fatigued. What are you to do?
What are some tips to increase energy right before a workout?
How much energy and motivation can be gained from only 1-2 hours before your workout?
What should one do if they continue to feel fatigued?
Show off your knowledge to the world!
The Winners:
1. Sain View Profile
2. EAGLES56
3. strivinformass View Profile
3. MattyH7688 View Profile
1st Place - Sain
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You are getting ready to head for the gym to complete a routine workout but all of a sudden realize you are fatigued. What are you to do?
Increasing Energy
What Are Some Tips To Increase Energy Right Before A Workout?
Motivation:
Simplest, easiest, and cheapest way to give you that bit of energy you need to get to the gym. Motivation is a powerful form of energy that'll have you up and pumping iron in no time. Motivation can come from, anywhere.
It can come from wanting to get in shape for the ladies (or guys), from looking at photos of your ideal body, thinking about all the people that picked on you for being scrawny, wanting to look sharp during beach season, and wanting to buff up so you can become a hero and lift a car off a small child. Anything you can think off that would make you want to hit the weights can become your motivation.
Media:
Another form of motivation. Many people find that they can get worked up and ready for a training session by listening to their favorite soundtracks. Whether it is Hard Rock, Rap, Techno, or some mellow classical. Whatever works for you, do it.
Another option is watching videos of people lifting insane amounts. YouTube has an array of workout videos that can give you the motivation to hit the gym.
Caffeine:
It is one of the most popular energy sources. It is easily available; you can get it from energy drinks, coffee, tea, coke. It's extremely effective in increasing your energy before a workout because it is such a fast acting substance.
Caffeine increases your mental alertness. However, a word of caution, caffeine only offers a temporary boost of energy. Some may feel a crash after the effect of the caffeine wears off.
Energy Supplements:
Supplements such as White Flood and NO-Xplode are formulated to give you a boost of energy along with other benefits such as great pumps. The stimulants in these products are fast acting and powerful.
Unlike caffeine you tend not to crash when taking these supplements. If you want something that will promote physical and mental energy this is your choice. When you see the pumps you receive from NO supplements you actually can see the outcome of all the work you did that day and to some that's enough motivation to get back into the gym again.
Take A Multivitamin/Vitamin B:
Vitamin B is called the energy vitamin as it plays an essential part in chemical reactions that transferring energy from food elements to the body. Along with vitamin B your body also uses numerous other vitamins and minerals when working out. Lacking these can lead to feeling fatigued and not perform to the best of your ability.
Eat Food
Our bodies biggest source of energy comes directly from the foods we eat. Each piece of food we eat contains energy for our body to use. We can directly figure out how much energy is in the food we eat by looking at the nutritional facts. The amount of energy in the food is expressed in calories.
So the more calories we eat the more energy our body has. If we eat to many calories our body stores it as fat so it can be used later on. Foods that are good to eat for a quick energy boost.
Fruits - (Bananas, Watermelon, Pineapple, Mangos etc)
These fruits rate as high as regular table sugar when it comes to providing energy. Unlike plain sugar though fresh fruits are packed with fiber and vitamins & minerals which makes it a healthier alternative to plain sugar.
Cornflakes & Shredded Wheat
Everyone's heard the old saying, "When somebody overdoes a certain task that 'they ate to many Wheaties'." This is because grains and oats are an excellent source of quick energy. They digest food, which means that blood sugar levels stay stable. Adding skim milk and fruit to the mix helps produce a slow but steady release of glucose into the bloodstream which helps fuel your activities throughout the day.
Water
Water is the most essential nutrient for our bodies. During a workout you lose around 4-8 cups of water through perspiration. If your body begins to get low on water you may begin to feel light headed, dizzy or even nauseous. These are all symptoms of dehydration.
If your body is in a state of dehydration not only will you feel weaker but you won't get the mot of out your workout. Without water your body cannot make energy.
How Much Energy & Motivation?
How Much Energy And Motivation Can Be Gained From Only 1-2 Hours Before Your Workout?
There is no limit. This is all based on you personally. With the right motivation people can go from half asleep to full sprint in a matter of seconds. With 1-2 hours you can, at the very least, gain enough energy to get up to the gym and do your workout.
Still Fatigued?
What Should One Do If They Continue To Feel Fatigued?
Make it an off day. No need to hit the gym if your only going to do a half-hearted job. You're better off waiting a day going and going full strength the next day. You should make it a priority not to skip on your necessities such as sleep and good nutrition. Also try to avoid large meals in the morning; your body uses a lot of energy digesting food so keeping your meals small right before a workout can help boost your energy.
References:
- en.wikipedia.org/wiki/Food_energy
- www.lifetimetv.com
- www.lifetimetv.com
- www.vitamins-nutrition.org
- www.bodybuilding.com/fun/southfacts_caffeine.htm
- www.building-muscle101.com
2nd Place - EAGLES56
You are getting ready to head for the gym to complete a routine workout but all of a sudden realize you are fatigued. What are you to do?
Going into a workout fatigued causes one to have a poor workout as well as running the risk of serious injury. Being fatigued could be attributed to the following:
Sickness - Being in an unhealthy state requires down time to fully recuperate.
Lack Of Sleep - Be sure to get at least 8hrs of sleep every single night. Sleeping gives the body a chance to repair from previously incurred damage and prepare for the following day.
Dehydration - Ample fluids are required. The slightest drop in proper hydration may hinder performance by 10% or more. Water is necessary for cellular function and energy.
Stress - Stress at either a conscious or subconscious level affects one's emotional and mental state which will directly interfere with a workout. Feeling pressured by a term paper for example will cause one's mind to think about the paper instead of the weights - which poses a large risk of injury during exercises such as bench pressing.
Poor Nutrition - Having not eaten in the past few hours will lead to very minimal amounts of energy come workout time. Proper nutrition is imperative not only for energy but growth and/or the loss of bodyfat. Sufficient macronutrients (carbohydrates, proteins, and fats) in combination with micronutrients (vitamins and minerals) are required by the body for every single process within ones body.
Overtraining - Insufficient rest and poor nutrition result in an overtrained individual. Having overtrained means that the body hasn't had a chance for recuperation and thus any more training will have a negative impact.
Increasing Energy
What Are Some Tips To Increase Energy Right Before A Workout?
Supplements
Supplements can be a quick fix when it comes to energy and focus.
Examples of energy-enhancing supplements include:
Caffeine- Millions upon millions rely on the caffeine contained within their coffees, teas, etc for energy. Caffeine is extremely popular despite that it is a diuretic (which increases urine production).
Caffeine acts fast and temporarily promotes mental alertness - temporary being the key word. Many people "crash" after the effects of this drug wear off. Caffeine supplementation at 200mg pre-workout will provide the desired effects. Remember to drink even more fluids when using diuretics to avoid dehydration.
Dextrose- Simple carbs provide a quick burst of energy. The drawback is that this burst of energy is short lived and may often cause one to "crash" post workout due to the blood sugar fluctuation.
Multivitamins- Multivitamins contain vitamins and minerals necessary for energy production. Being deficient in either vitamins or minerals has a direct relationship to the inability to function at maximal efficiency.
N.O. Products- Nitric Oxide supplements provide a "pump" as well as a rush of energy. These products usually contain stimulants, however, they are formulated to avoid the type of "crash" experienced with caffeine and/or dextrose.
Food
A solid meal consisting of complex carbs (rolled oats, rice, etc) consumed 1-2hrs pre-workout will guarantee sustained energy. Tossing some fruit into the mix will supply the body with vitamins and fructose (a form of simple carbohydrate) which improve liveliness naturally. Eating food is highly recommended due to their supplement counterpart which lack essential vitamins and minerals.
Napping
A short power-nap helps "restart" the day with a rush of new-found energy. Professional bodybuilders take naps when possible because they know about the incredible benefits from taking a few minutes (or in their case, hours) to get some additional rest.
Increasing Motivation
Achieving and maintaining a positive mental state is vital in striving for that grueling extra repetition. Motivation can be found through the various forms of media - whether it be cranking up the tunes, reading an inspiring quotation, watching exerts from movies such as Rocky Balboa, or browsing pictures of famous bodybuilders. Those motivated to reach their goals are that much more determined and dedicated to accomplishing what they want.
How Much Energy & Motivation?
How Much Energy And Motivation Can Be Gained From Only 1-2 Hours Before Your Workout?
One can easily gain tremendous amounts of energy within 1-2 hours before a workout. An energy enriched meal with complex carbs, in conjunction with vitamins and minerals, provide more than enough energy to hit the gym. Taking a brief nap as well as making use of motivational material will psych anybody up enough for a great workout from the excess focus and energy.
Still Fatigued?
What Should One Do If They Continue To Feel Fatigued?
If feeling fatigued continues it is best to skip the workout, go home and rest up instead. One should consider taking time off if fatigue continues day after day as well as utilizing the energy-increasing methods previously mentioned. If one is determined to work out while in a tired state, use much lighter weights than usual to lower the risk of injury.
EAGLES56
3rd Place - strivinformass
View This Author's BodySpace Here.
You are getting ready to head for the gym to complete a routine workout but all of a sudden realize you are fatigued. What are you to do?
Increasing Energy
What Are Some Tips To Increase Energy Before A Workout?
Low energy levels can be caused by a variety of factors, including your mental or emotional state to your nutritional habits.
Mental/Emotional State:
No matter how much energy your body has, if you are not mentally energized, you will feel lethargic. Your mental state sets the tone for the rest of your body. So listen to your favorite music, visualize the body that you want to have, and ask yourself just how important it is to you to get that body. By energizing yourself mentally, you could very well solve your energy problems.
Physical State
So your mind is ready for the workout but your body is not quite there. What are you to do? Before turning to energy supplements try hydrating your body and breathing deeper. If your cells are not hydrated or are not getting enough oxygen, your energy levels will quickly be sapped.
If this doesn't re-energize you, there are thousands of supplements that can increase your energy levels. Green Tea Extract and Ginseng are two herbal supplements that will increase energy levels. Nitric Oxide, Dextrorotary Glucose and Caffeine are other supplements that will increase energy levels.
Be wary of using caffeine, as it will provide a quick increase in energy that will drop off just as quickly as it started. Eating complex carbohydrates coupled with fruit will provide your body with energy over an extended period of time (from the complex carbohydrates) as well as a quick energy pick up (from the simple sugars found in fruit).
How Much Energy & Motivation?
How Much Energy And Motivation Can Be Gained 1 To 2 Hours Before Your Workout?
Because your energy levels are dependent on so many factors, it is impossible to say just how much energy can be gained. If you are suffering from an extreme lack of sleep or you have some medical condition affecting your energy levels, no amount of supplements will fix the problem.
On the other hand, if you just worked a little harder than normal at work or had a big exam, by following the steps outlined above you should easily gain enough energy to complete a successful workout. Motivation, on the other hand, is completely up to you.
If you decide that it really isn't that important for you to workout that day or you just aren't in the mood to workout, don't expect supplements to take care of your lagging energy - it's a mental problem, not a physical one.
Motivation Is Up To You.
Still Fatigued
What Should One Do If They Continue To Feel Fatigued?
We all have days when we feel like we're lagging. If these days outnumber the days when you feel fully energized for your workout, there may be something more that you need to fix.
Sleep
This is the most common culprit of depleted energy levels. If you aren't getting enough sleep, your energy levels, as well as you mental capacity, will suffer. If you aren't getting an average of six to eight hours a night (for adults, teens need an average of 8 to 10 hours), shift your schedule so that you aren't cheating your body out of the sleep that it needs.
Diet
Eating large amounts of processed foods, caffeinated beverages, or simple carbohydrates will take your body on an energy roller coaster of quick energy increases and decreases, leaving you feeling drained. Stick with complex carbohydrates, water, whole foods (especially fruits, which are high in simple sugars, a potent energy source for your body), and a good multivitamin.
Slower digesting complex carbohydrates give your body a constant supply of energy while a multivitamin will provide your body with nutrients such as iron and Vitamin B that you body needs to utilize energy efficiently.
If you have fixed these two areas and still feel fatigued, there may be something more serious that is tampering with your energy levels. Go see your doctor.
References:
- www.betterliving.co.nz
- http://www.usms.org/swimgold/esth/9steps.htm
- health.ivillage.com
- www.bodybuilding.com/fun/johnberry15.htm
- en.wikipedia.org/wiki/Ginseng
- en.wikipedia.org
- en.wikipedia.org/wiki/Nitric_Oxide
3rd Place - MattyH7688
View This Author's BodySpace Here.
You are getting ready to head for the gym to complete a routine workout but all of a sudden realize you are fatigued. What are you to do?
We all have our days before going to the gym where we do not feel like going. There are many ways to combat this. The first thing you should do is get the right attitude before the gym. You need to want to go to the gym to have the energy to go to the gym. Being in the right mental state before a workout is key for gains in the gym.
Next, I would look at your sleep patterns. People who workout need at least 7-8 hours of sleep a night, if not more. We need this precious rest to help our muscles recover and for our brain to be refreshed for the next day. Also, diet is a very important factor in our energy levels.
We should be consuming complex carbs, quality protein and good fats throughout the day along with other nutrient rich foods. Last but not least, if energy levels are down look into supplementing to help increase energy levels preworkout.
Increasing Energy
What Are Some Tips To Increase Energy Right Before A Workout?
Before a workout you need to think of something to get you "fired up". Think of all the reasons that you workout and think of your goals you are trying to reach. Think to yourself "I want this more than anyone, nobody will stop me!" We all have our days where we are tired from work, school, staying out to late, etc. and do not feel like working out.
This is what separates people from being great and mediocre. Music can also help. Listen to some of your favorite songs to help get you going. I prefer something a bit more fast pace and with a good beat, like rap.
The mind is a powerful thing, with the right attitude you can go from feeling sluggish to energetic and ready to hit up the gym. Set some reachable goals for yourself. This will make you want to go to the gym more often even when feeling tired and help overcome fatigue.
The next thing I would do is look at your current sleep patterns and see where they can be changed. People who exercise are gonna need more sleep than the average person. We break down our bodies much more and they need more time to repair.
Getting 7-8 hours of sleep is essential. This allows our body and mind to become refreshed. The next day after a good sleep, increase energy is almost a guarantee. During sleep, the body also releases growth hormone which allows our body to help repair our muscles and beneficial to overall body wellness.
Diet is a huge factor in our energy levels. You are going to need a well balanced diet. Make sure you always eat breakfast. Preworkout meal is extremely important as well. Make sure for your preworkout meal, you have complex carbs, quality protein, nutrient rich foods.
Eating healthy makes the body feel much better and providing the body with good carbs/proteins/fats and many vitamins and minerals your body will thank you in the long run and gains in the gym will be much more noticeable. Try eating 5-6 well-balanced meals a day, around 2-3 hours apart to provide a constant flow of calories to the body.
Eating Healthy Makes The Body Feel Better.
Recommended Foods Preworkout:
Complex Carbs:
- Pasta
- Macaroni
- Spaghetti
- Brown rice
- Potatoes
- Other root vegetables
- Wholemeal breads
- Granary bread
- Brown bread
- Pita bread
- Bagel
- Wholegrain cereals
- High fiber breakfast cereals
- Porridge oats
- All bran
- Wheetabix
- Shredded wheat
- Ryvita crisp bread
- Muesli
- Cassava
- Corn
- Yam
- Oatcakes
- Peas
- Beans
- Lentils
- Oatmeal
Quality Proteins:
- Eggs
- Turkey
- Chicken
- Whey Protein
- Yogurt
- Skim or 1% milk
- Lean Beef
- Steak
- Tuna Fish
- Salmon
- Shrimp
- Cottage Cheese
Healthy Fats:
- Peanut Butter
- Olive Oils
- Various types of nuts
- Canola Oil
- Flaxseed Oil
- Fatty Fish
- Sunflower Oil
- Avocados
- Lean Meats
Supplements:
Last but not least, you could always supplement to keep energy levels high.
The most common stimulant and one of the best and cheapest out there is caffeine. I recommend around 200-400mg, depending on body size, preworkout to help give the energy boost you need. I suggest getting Higher Power's Caffeine.
If you are sensitive to stimulants I would suggest a non-stimulant energy product. One of my favorites is NOW's Instant Energy B12.
It provides an amazing complex of b-vitamins which help provide energy and help with the process of breaking down protein and fats. It is a key vitamin to support the nervous system.
I would also recommend a multi vitamin to help fulfill the vitamins and nutrients your body may be missing from the diet. This will help give you the energy and health your body needs. I recommend Now's Ecogreen.
Your best bet though would be finding a solid preworkout product that has stimulants and other energy enhancers. This will help give the focus you need in the gym providing solid energy throughout you workout. I recommend Millennium Sport Technologies Ragnarok and Gaspari's Superpump 250.
How Much Energy & Motivation
How Much Energy And Motivation Can Be Gained From Only 1-2 Hours Before Your Workout?
You can really gain quite a bit. I have had days where my energy has taken a complete 180 from an hour preworkout to the time I step into the gym. If you change your mindset and have proper diet/supplementation/sleep you can really gain a ton of energy preworkout and be ready for your day in the gym.
Still Fatigued?
What Should One Do If They Continue To Feel Fatigued?
I would take a day, maybe even a week off. Fatigue is sometimes a sign of overtraining. Taking a week off can be very beneficial to the mind and body, allowing proper rest and healing. Remember you grow out of the gym, not in. If problems do continue even after this I would consult a doctor to see if there is any underlying issues that need to be addressed.
Sources:
- www.bodybuilding.com/fun/galanis2.htm
- www.emedicinehealth.com
- www.weightlossforall.com/complex-carbs.htm
- health.howstuffworks.com/vitamin-b.htm