“A person of intellect without energy added to it, is a failure.”
- Sebastien-Roch Nicolas De Chamfort
Here are my basic strategies for renewing energy at the physical level. Some of them are so familiar they’ve become background noise, easy to ignore. That’s why I’m repeating them. If any of these strategies aren’t part of your life now, their absence may help account for fatigue, irritability, lack of emotional resilience, difficulty concentrating, and even a flagging sense of purpose.
1. Actually do all those healthy things you know you ought to do.
Eat five or six small meals a day: people who eat just one or two meals a day with long periods in between force their bodies into a conservation mode, which translates into slower metabolism.
Always eat breakfast: eating first thing in the morning sends your body the signal that it need not slow metabolism to conserve energy.
Eat a balanced diet: despite all the conflicting nutritional research, overwhelming evidence suggests that a healthy dietary ratio is 50% to 60% complex carbohydrates, 25% to 35% protein, and 20% to 25% fat.
Dramatically reduce simple sugars: in addition to representing empty calories, sugar causes energy-depleting spikes in blood glucose levels.
Drink four to five 12-ounce glasses of water daily, even if you don’t feel thirsty: as much as half the population walks around with mild chronic dehydration.
And finally, on the “you know you should” list: get physically active. I strongly recommend three to four 20 to 30-minute cardiovascular workouts a week, including at least two sessions of intervals – short bursts of intense exertion followed by brief recovery periods.
2. Go to bed early and wake up early.
Night owls have a much more difficult time dealing with the demands of today’s business world, because typically, they still have to get up with the early birds. They’re often groggy and unfocused in the mornings, dependent on caffeine and sugary snacks to keep up their energy. You can establish new sleep rituals. Biological clocks are not fixed in our genes.
3. Maintain a consistent bedtime and wake-up time.
As important as the number of hours you sleep (ideally seven to eight) is the consistency of the recovery wave you create. Regular sleep cycles help regulate your other biological clocks and increase the likelihood that the sleep you get will be deep and restful.
4. Seek recovery every 90 to 120 minutes.
Chronobiologists have found that the body’s hormone, glucose, and blood pressure levels drop every 90 minutes or so. By failing to seek recovery and overriding the body’s natural stress-rest cycles, overall capacity is compromised. Even short, focused breaks can promote significant recovery. I suggest five sources of restoration: eat something, hydrate, move physically, change channels mentally, and change channels emotionally.
5. Do at least two weight-training workouts a week.
No form of exercise more powerfully turns back the markers of age than weight training. It increases strength, retards osteoporosis, speeds up metabolism, enhances mobility, improves posture, and dramatically increases energy.
Follow these simple advices, and you’ll dramatically improve your work performance.
Note: This article is written as part of Darren’s latest Group Writing Project – Top 5.
If you liked this article, please bookmark it on del.icio.us or vote for it on Digg. Thank you!
What To Do When You SUCK
May 7, 2007
I hear a lot about drinking much water. However, are there any papers published about this?
May 7, 2007
Those are great tips for renewing your energy! I do most of those things already except eating five to six meals a day. I only eat three.
May 8, 2007
Yes, great tips to keep up energy levels to get through the day so that we can enjoy other things apart from working! I found some great tips in this article as well tohelp move one along to attain your goals: thesecretsofvisualization com/attractionreport.html So if you are having problems wanting to know what is the next step to your goals go and read some of this article.
Cheers
May 8, 2007
Great Post Ririan. Simple things which we normally ignore. I follow most of them
and it helps me a lot. Tks. Viji
May 8, 2007
Actually, to be correct, the last one should be, “Do at least two strength training workouts a week.” Strength training is strength training, of which weight training is, but also such things like gymnastics and body weight exercises.
Two is a rather negotiable number anyway, depending on what you’re trying to do with your life and your body, but at minimum, yes, two is fine for a week.
May 9, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 9, 2007
I agree with those tips. I think that irregular sleeping habits is one of the main problems we have and technology is the main reason why we do it.
May 9, 2007
I’m dead, thanks god it wasn’t a top 10. I think I would fail either
.
May 9, 2007
Great list here, I have a bad habit of forgetting to eat and have to constantly remind myself that little healthy snacks every day is a good thing!
May 9, 2007
Many people focus on how to loose weight rather than renewing energy.
May 9, 2007
i thought this post talk about fuel, but i like this fact too, as Tantowi said I’m focus on my obesity right now
May 9, 2007
The things you have posted above are very basic and still very helpful. Sometimes people fail to see that simple things like eating 3 times a day or having an ample amount of sleep could greatly affect our health.
I have read an article once about how body clocks have a huge effect on how the body functions. Especially on the energy that the body stores while sleeping.
Thanks for your great strategies! These simple things can help me live a healthy and happy life! ^_^
If you have time, why don’t you drop by my post:
http://mobileko.blogspot.com/2007/05/snatch-top-5-tips-on-how-to-be.html
It’s also an entry for the problogger top 5- group writing project. ^^ Goodluck to us all!
May 9, 2007
A good diet is definitely number 1. I think better with a satisfied appetite.
Great read for the group blogging project.
May 9, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 9, 2007
Something everyone should print off and put on their fridge. Thank you for sharing these strategies!
May 9, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 9, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 9, 2007
Early to bed lol No chance..I blog at night.
But some great tips 
May 9, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 9, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 9, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 9, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 9, 2007
Sounds great. But how can you achieve it? Going to bed early AND being a blogger doesn’t really match to me. I keep trying.
May 9, 2007
Thanks for these tips. I definitely agree with drinking nearly 64 oz. of water daily, and I definitely feel the difference when I do. Now, I just have to stop blogging and start exercising more regularly!
May 9, 2007
The best of the ProBlogger Top 5 lists…
As I mentioned yesterday there is a blog writing contest, well kind of a contest going on where people are writing articles on their top 5… whatever they want. I have included this list from that list to let you peruse other articles, mostly fitness,…
May 9, 2007
Those are great tips. I agree with each and every one of them. This should be a good reminder for everyone that stress is often caused by the lack of energy and can be overcome by following the important things.
May 10, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 10, 2007
Being a full time employee, mother, and part time student can be very demanding! I’ll definitly be taking some of your tips to heart! There are several that I could incorporate that I don’t as of now! Great post and good luck on the top 5!
May 10, 2007
Check out these great Problogger posts – Day 3…
Happy Thursday fitness freaks! I have some great health and fitness-related posts from the Problogger…
May 10, 2007
So I guess drinking Guiness is out of the question? I’ve tried your tip number 4, but everytime I change channels emotionally and mentally I find re-runs of old 90’s sitcoms. LOL.
In seriousness, great post with tips that can actually help. Eating a solid and balanced breakfast has always been one of my keys. Gotta start the day off on the right foot.
Turtle King
http://turtlesatwork.blogspot.com
May 10, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 10, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 11, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 11, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 11, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 11, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 12, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 12, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 12, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 12, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 12, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 12, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 12, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 12, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 12, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 12, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 12, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 12, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 13, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 13, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 13, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy [...]
May 13, 2007
Thanks Ririan You 5 are great and I so much appreciate the reminders. You can change your energy if you do what you suggest.
Check out my 5 Cookin C’s for Success
Joseph
May 14, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 14, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 14, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 14, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 14, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 14, 2007
Do or do not…there is no try!…
[...] Now we aren’t quite Jedi fighters now are we? So using the power of our mind alone to lift things sounds rather far fetched. Maybe so, but our mind is more powerful than most people realize. And like Yoda [...]…
May 14, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 15, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy [...]
May 16, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 17, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy – I really like these five simple tips from Ririan. But I have to admit that I´m having some trouble with tip # 2 and tip # 3. [...]
May 19, 2007
Thanks for a very helpful and to the point article. Even though you speak mostly about universal principles that are widely known, you make them concise and easy to organize in one’s head. I have a difficulty with not overeating in evenings although I really do not want to eat much during the whole day. But when I come home, I am hungry and eager to eat something extra, palatable.
May 22, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
May 27, 2007
[...] En even heel kort maar krachtig: 29 hacks om je nu, ja nú, gelukkig te voelen. En met Ririan’s 5 back to basic stappen om je energie te verhogen kom je fysiek ook nog beter in je vel te zitten. [...]
June 10, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
June 27, 2007
Great post — however drinking a certain amount of water everyday really varies among people. Recently a TV show in Australia called Whats Good For You presented a segment titled “Do our bodies need eight glasses of water a day?”. To see their experiments and conclusions check out http://health.ninemsn.com.au/article.aspx?id=110785.
July 25, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
July 31, 2007
Great Ideas. I’ve been to a few doctor’s appointments in the past and nearly every time my doctor requests that I drink more water. Apparently, dehydration is a fairly common problem, just as you stated. Thanks for the helpful information.
August 3, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
August 13, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
August 18, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
November 5, 2007
[...] 5 Back-to-Basics Strategies For Renewing Your Energy by Ririan [...]
December 24, 2007
[...] So next time when you catch yourself saying that you’ll try it, take a pause, and rephrase it to something else. Don’t try to do you MIT’s everyday, don’t try to drink enough water during the day, don’t try to do weight lifting exercises three times a week. Just do it! Remember Yoda: Do or do not…there is no try! [...]
February 1, 2008
Thanks for sharing
February 9, 2008
I’d prefer reading in my native language, because my knowledge of your languange is no so well. But it was interesting! Look for some my links:
March 23, 2008
I’d prefer reading in my native language, because my knowledge of your languange is no so well.
February 16, 2009
Amoxicillin false positive for cocaine….
Buy amoxicillin without prescription. Amoxicillin rx655 syphilis. Amoxicillin. Amoxicillin dosage. Amoxicillin online. Amoxicillin dosage instructions. Amoxicillin and clavulanate potassium. Are greyhounds allergic to amoxicillin….
February 18, 2009
No prescription xanax….
Xanax online. Order xanax online. Xanax. Xanax 2 milligram….