How to get more energy

Fitness training with Nicky Holland

If you are someone who is low on energy, struggling to exercise because you are constantly feeling tired and lethargic, this article will help you.

There is no doubt that the global pandemic has played a big part in changing our day to day lives. Many people are working from home, gyms and fitness facilities are closed, exercise classes are limited with little or no equipment and above all, it’s winter so nobody wants to go outside when its freezing cold, raining and dark all the time.

Some of my online clients have found that they now have more energy than they did when the pandemic started. Their circumstances haven’t changed…they are still working from home and not going to the gym. What they are doing is making the most of the situation they are in. For example, if your goal is to lose weight, then that will still be the goal after the pandemic when the gyms re-open and operations return to some form of normality. Why not work towards that goal now? Why wait.

Our main source of energy comes from the foods we eat – carbohydrates. They are consumed as glycogen and broken down into glucose to give the body fuel, also known as energy. If you are not as active as you were and are now spending more time sitting down and eating, then your energy expenditure is reduced. The calories you burn are less and the way in which your body stores and uses energy has changed. It is likely that over time, your BMR will reduce and you will feel low on energy, constantly feeling tired and lethargic. Is this a good thing? Of course not.

We want our bodies to have abundance of energy. We want to be able to live longer, be healthier, fitter and stronger for as long as we can. So how can we get ourselves out of this? One word = EXERCISE.

Start off by increasing your NEAT (Non Exercise Activity Thermogenesis) on a daily basis. This can be described as simply moving more. If you are stuck at home do some jobs around the house. Tidy the attic, clear the shed, do some ironing, painting, cleaning etc. Movement is a big factor in energy balance so if you move more, you’ll burn more calories.

Once you have done that, look to incorporate some form of daily exercise routine. This can be tailored specific to you (don’t go following someone’s HIIT workouts online if you have not exercised much lately, it will be too intense, you will be sore the next day and won’t like the feeling) so try to do a 10 minute workout with some bodyweight stretches. Gradually increase the exercises or the time you work for and you will not only release endorphins to feel better but you will actually improve circulation along with many more physiological benefits.

If you are someone who already does a HIIT work-out once a week, then why not do it twice or three times? Find a way to be more active as it really can make you feel better and look better.

There are lots of exercise videos and ideas you can do at home with little or no equipment on my instagram page which you can follow.

Instagram @nicky__fitness, website and email




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