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How do I get out of fatigue or exhaustion?
How can I regain vital energy?
Our energy fluctuates or even disappears momentarily. The reality of everyday life catches up with us or we live emotional shocks that do not allow us to live at our own pace. Here are 3 keys to get out of fatigue, find your ideal energy level and above all maintain it over time.
First of all, why take care of your vital energy levels to get out of fatigue or exhaustion?
The vital energy is the energy that we all have in us and that allows us lightness and joy of life, to feel comfortable in his body, to spend good days without feeling the ceiling.
Firstly, it is essential to remove the belief that vital energy is acquired automatically. Too many people make the mistake of believing that our vitality remains constant no matter what, and feel ‘entitled’ to it.
And that often results in having the impression of being able to do everything without limits:
These beliefs prevent us from truly taking care of ourselves and therefore our vital energy.
Why? Well, energy is not inexhaustible!
Having a good level of energy on the length stems from a certain lifestyle, certain habits. These habits are based on concrete actions that are gradually implemented on a daily basis. For example: a mountain enthusiast who wants to climb the Rocky Mountains will implement actions related to his goal. Her or she will train and feel in his body what he needs.
This allows he or she to do the following:
You may be the type to believe that getting out of fatigue and regaining vitality does not require any attention on your part. However, that is the biggest mistake.
To find your ideal energy level, everything is a question of setting up new habits adapted to your needs.
All this search for new habits requires experimenting and listening, which allows us to feel the needs of our body and little by little to feel a renewal of vital energy. So you build a strong level of motivation to maintain your commitment to these new habits along the length.
Here are the 3 ways to help you get out of fatigue or exhaustion and find a body full of vitality.
Start by changing your habits, even one.
It is not by saying to you “I wonder if it’s done for me, I wonder if it’s the good habit to change, if I’m going to get there”, that you will feel what you need. Set up a new habit and there you build your experience, knowledge of your body.
So the first key is to change at least 1 habit, and take the first step. Many people tell me “but Allan is not that easy!” Nobody said it was easy. But it is only by experiencing for yourself that you will feel what YOU need to get out of fatigue or exhaustion . So if you do not agree to change your habits it will be almost impossible to increase your vital energy level.
The second key is to evaluate the path traveled, every little step counts. Evaluate how you feel since you took your first step. Do not judge yourself if you did not do exactly what you expected. There are already enough people around us to judge us. Be kind to yourself. You are the best friend of your body, take good care of it in this process to get it out of fatigue or exhaustion .
So the second key is to make sure you evaluate your progress with how you are being kind to yourself and ask what you can improve for the future. Do I need help? Do I need a coach? To go further and better identify my needs so that I am closer to the needs of my body and have even more durable results? To help me get to know my body better and get out of fatigue or exhaustion?
Even if it was difficult to change your habits, take your first step and even if the evaluation was difficult and you think you do not do enough or not enough, do not forget to keep mind that the important thing is progress and move forward every day with an extra step even if it’s a tiny step.
Once you are feeling less fatigued and exhausted, the next step is to understand what you really want, and start setting goals. This will help speed up your progress in increasing your energy and stamina.
This is the most important point. We will not tell you often and yet the most important thing is to keep your focus on what makes you feel good .
Our energy and above all determined by our morale and our desire to move forward each day. Of course, eating well and sleeping well will put you in better shape. But if you stay mentally focused on what gives you good , then you will naturally feel good and increase your energy . And if you have energy, then you will get involved in activities that appeal to you and that move you toward your dreams and goals.
This is a master key in the everyday well-being.
In order to stay focused, it is obvious that you must already have in sight what you want . Something that carries you . Something that seems possible to you . Something that brings a noticeable improvement in your life. The idea is that by focusing on these elements, you feel good! And that makes all the difference!
When you feel mentally good, even if you have to do something you do not like, you do it with pleasure! To be done sparingly of course because what will keep you in good energy too is to act towards what you really want .
Keep in mind that your daily energy depends on where you are turning most of your mind . And the more consciously you direct your thoughts and emotions to what makes you feel good, the more energy you will live!
Make a habit of not dwelling on these problems and the obstacles that tend to undermine your morale. And so get in the habit of turning your thoughts to what creates / activates that energy available every moment in you.
Thinking is good. Act later, it’s better! This is a second key to be respected.
Most of us (and I am one of them) work for others every day. We act not to move towards our own dreams but rather towards the dreams of others.
Some have always had a specific plan in their minds that they perform headlong each day with overwhelming joy . It’s wonderful for those people. But this is not the case for everyone, far from it!
Many will work for companies they do not particularly like, with people they do not necessarily like, and to do a job that does not excite them more than that. It’s terrible! Some fare better than others. Some are proud to go to work every morning and it’s great. These people certainly follow their heart and their instinct to move forward in their life and it succeeds them.
But my message is especially for others, people who do not feel like realizing their dreams and who may even feel frustrated in this situation.
You must know that you are responsible at all times for what you decide . You can choose to act every day towards what you really want .
Many people say that they can not do such things by financial constraint or time for example. This is false and completely wrong.
You can not do everything overnight, of course. But this does not prevent you from starting to lay the first stones and the following, day after day . You can choose to act consciously every day towards your dreams.
This is just a commitment on your part! You can choose today to spend 10 minutes working on your projects. You can choose to spend a minimum of time on an activity you want to discover or to document something that you like. Start doing these steps.
Myself, I make a point of making sure to move in parallel to what I really want, every day .
This year will make sense if you start focusing on what gives you well-being in your life and you start to act in this movement. Everything will change for you from there. You will naturally see your life changing to suit you better.
Take this commitment! For you, for those around you and for the world! Be the best version of yourself every moment!
Endurance training requires the body and the mind from the point of view of energy expenditure. Put together the hours of training and the time required to prepare and consume all the necessary foods to refuel and you will understand how all this can be complicated and binding.
Fortunately, with the right add-ons, you can save time, boost your performance and recovery time, and focus on your next personal best!
Creatine supplementation is rarely mentioned when it comes to endurance. When we think of Creatine, we think of strength, speed and power, and that is entirely justified. There are hundreds of research publications that support the erogenous effect of creatine to increase muscle strength and development.
Many will say that creatine has no place in the panel of supplements for endurance athletes, I do not agree. Looking beyond the direct effects of creatine, the increase in phosphocreatine stocks, the rapid increase of ATP production and the improvement of anaerobic performance, we can see that creatine offers indirect benefits runners, cyclists, and triathletes and can help them get to the next level of performance.
Fractional training at the lactic threshold, the work of speed, the race with unevenness are often practiced in training to gain efficiency and performance. Creatine supplementation between such workouts has been shown to reduce recovery times and increase the intensity of muscle work at the lactic threshold. Improved speed, power and shortened recovery times mean better times on the day of the competition.
Caffeine has long been used by endurance athletes to boost their performance. Not only does it provide this boost for morning sessions, but it also has the property of reducing the perception of effort and delaying fatigue, making long runs more endurable.
Numerous studies have highlighted the benefits of caffeine consumption on endurance performance, such as cycling, cross-country skiing and 10km races. Caffeine can also accelerate the oxidation of fat and help with weight control.
The peak caffeine concentration being reached about an hour after its absorption, It is recommended to consume caffeine about 1 hour before a race for efficiency throughout a 5km or 10 km, or even a marathon.
Although caffeine is a diuretic, recent research reports that caffeine consumption does not affect the electrolyte balance nor does it reduce the body’s tolerance to temperature.
It is known that beta-alanine improves performance and delays fatigue during high intensity training, but is it useful for endurance athletes?
Well, just because you’re an endurance athlete does not mean you’re just training at a low intensity, is not it? In fact, several studies have already shown the positive effects of beta-alanine endurance, including cycling and rowing.
During a very intense training session your body accumulates hydrogen ions. These hydrogen ions help to lower the PH, which ultimately leads to muscle fatigue. Beta Alanine is an amino acid derivative that has shown the property of increasing carsonin, which can improve the ability to eliminate the hyrogen ions. This effect can potentially delay fatigue, improve performance and training volume.
Usually used as a preservative for meats and other foods, sodium phosphate is now also recognized as a performance booster. Taking sodium phosphate will increase aerobic capacity and delay before depletion by increasing the ability of red blood cells to deliver oxygen to the active muscles. In addition, several studies have shown an improvement in endurance by increasing the maximum oxygen consumption.
If you go for a long running or pedaling for hours, do not forget your BCAAs. One of the mechanisms of central fatigue during exercise is the crossing of free tryptophan from the blood-brain barrier. A disadvantage of tryptophan is that it is a precursor of certain neurotransmitters, especially serotonin, which can alter wakefulness, mood and ultimately give a feeling of fatigue.
Since BCAAs and tryptophan are struggling to be used by the same vectors, increasing the concentration of BCAAs can reduce the amount of tryptophan that crosses the blood-brain, and thus, potentially delay the feeling of fatigue. Moreover, the metabolism of BCAAs is recognized to lower lactic acid production, and thus, improve endurance capabilities.
It has also been proven that BCAAs can reduce protein breakdown in skeletal muscle and promote recovery.
Endurance athletes need protein! It does not matter whether you are gluten-free, paleo diet or any trendy diet, you need protein. While it is more common for an endurance athlete to worry about his carbohydrate intake, protein is also essential for the repair, construction and maintenance of muscle mass.
On the other hand, when your workouts last a long time, your body will convert the protein into an additional source of energy. It is even more important to consume enough protein not to sacrifice your muscle mass.
If you want to optimize your protein supplementation, try to consume it with a source of carbohydrates, so the combination of macronutrients will allow a better synthesis of proteins and glycogen.
Glutamine is the most abundant amino acid in the body so why is it necessary to consume extra? Intense physical activity can actually empty your glutamine stores faster than they can rebuild, which can unfortunately lead the body to destroy muscle cells and lead to a catabolic state. A low level of glutamine can also compromise the immune system, increasing the risk of infection.
Taking glutamine in supplement allows a better recovery and strengthens the immune system. A study published in the European Journal of Applied Physiology suggests that glutamine supplementation can reduce your vulnerability to infections after heavy workouts, allowing you to train harder and longer.