It’s taken me years to figure out all these hidden tips on why myself and many other people I know were tired all the time…
After years of research I can now finally say I understand how to help you get rid of your fatigue and boost your energy levels higher than you thought possible.
The reason for your fatigue comes from a variety of different areas. You may be doing well at some, but are unaware of others.
Here are 3 top ways you can beat fatigue and skyrocket your energy:
1. Sleep Ratio
I wanted to get the simplest and most straightforward one out of the way first.
If you’re not getting at least 1 hour of sleep for every 2 waking hours then you’re most likely falling short in the sleeping department. Of course, some people need 8-9 hours, while others do fine on just 7 hours a night.
Also, just because someone “survives” on 6 hours a night of sleep that doesn’t mean they are living healthy or will have plenty of energy throughout the day… This type of sleep deprivation leads to high caffeine diets and high levels of stress – both of which are terrible for the body (and maintaining or achieving a lean body).
2. Water Ratio
Just like there is a standard sleep ratio that works well for most people, there is also one for water.
To find out how much water you should be consuming on a daily basis divide your weight in half. Whatever number you come up with is how many ounces you should be drinking per day.
For example if you weigh 160 pounds, you should be drinking at least 80 ounces of water per day (160 x .5 = 80). That is equivelant to 10 glasses of water. Keep in mind that is the minimum daily requirement and you may need more in the warmer months or in general. Most people need 2-3 liters per day for their body to function at an optimal level.
Also, keep in mind that caffeinated teas and coffee to do not count as water and may increase your water needs due to their diuretic effects.
3. The “C” Word
Caffeine and coffee are big time culprits when it comes to being fatigued.
Sure, throwing back a 12-16oz coffee will certainly wake you up, but it comes at a huge expense. It’s called “energy debt.” Basically what that means is that you are artificially telling your adrenal glands it’s “go-time!” So they go ahead and move through a complex set of hormonal changes leaving you with higher levels of cortisol streaming through your body.
This feels great in the short-term, but chronic use of caffeine leads to adrenal fatigue and a dullness, or general fatigue in the long term (not to mention a “crash” in energy about 6 hours later). It’s also a vicious cycle since you feel like the only way to wake up and start your day is to have a cup of coffee…
I don’t want this article to get too long so I’ll save the nutrition portion (types of food, meal timing, etc.) of how to decrease fatigue and boost energy levels for another article.
For now, I recommend starting with these 3 quick fixes:
1. Go to bed 30-minutes earlier. This is a small enough change to allow you to comfortably begin moving to an earlier bedtime to get more sleep.
2. Carry around a liter bottle with you all day. Drinking 2 liters is about equal to 8 glasses of water, so consume at least 2 of those liters per day. (Just don’t drink a lot of water with your meals). I would also make a portion of that mineral water unless you have high blood pressure or other conditions where certain minerals like sodium may be a problem.
3. Kick the coffee habit by switching to green tea (macha is a great choice!). Eventually you can move to herbal teas like Tulsi, rooibos, and others, which have a ton of health benefits and none of the caffeine side effects.
I hope you enjoyed these tips today on how to beat your fatigue. My clients and I personally use all of these tips with great success and I hope you’ll benefit from them as well.
As I said, start with these recommendations and I’ll be back with some more advanced energy boosting pointers very soon!
(To download my complete 12-week body transformation program visit the website below:)
Committed to your success,
Stephen Cabral, CSCS, CPT, NS
"2011 Personal Trainer of the Year"