The 5 Step System to More Energy & More ProfitBy Robb Evans
What impact would you say a lack of energy has in your life? Does it stop you from being more active? Do you constantly feel tired? Are you lacking that spring in your step to get moving in the morning? Do you find that your concentration wanes or you feel unproductive during your day?
How much more productive you would be, and how much more profit would you make in your business, if you boost your productivity levels by 20% or more? Do you think you would have a dramatic impact on your profit? What if I told you that there is a direct correlation between energy and productivity? If you have more energy, I guarantee that you have created the ability to increase your productivity. Tired, lethargic and lazy people do not grow successful businesses.
The 5 Step System to More Energy and More Profit is guaranteed to provide you with the energy boost that you need to take your body, life and business to the next level. The steps are not difficult, but they require planning, preparation, dedication, focus and consistency. This may require you to make some changes from your current lifestyle. Remember, there are only choices. There are NO excuses.
The key to achieving your life-changing, body-transforming results lies in these five steps below. However, there is no “quick fix”. It requires planning, dedication, focus and a lot of hard work. But if you do the work consistently, then these strategies will not only enable you to achieve the body of your dreams, but you will also be able to sustain your new healthy habits for a stronger, fitter, healthier and happier life!
Step 1. Eat 6 Meals Per Day
Plan to eat your total caloric intake for the day across six meals. This means eating well-balanced, healthy meals (protein, carbohydrates and good fats) every 2 – 3 hours (called “grazing”) to help you stay energized all day.
Plan to eat smaller meals more frequently, rather than larger meals less often. This means eating breakfast, lunch and dinner as well as three snacks (morning, afternoon and evening snacks). This will naturally increase your metabolic rate and increase the number of calories you burn per day.
A typical daily menu could comprise of the following:
Breakfast: Protein in the form of egg whites / protein drink / some low fat, low sugar yoghurt + some plant based food (fruit / vegetables) + some high energy food (cup of breakfast cereal / piece of wholemeal toast).
Morning Tea: A small tub of yoghurt & / or a piece of fruit.
Lunch: Protein in the form of chicken / salmon / tuna (approximately 100g) + a salad mix with lots of colour and crunch. Or one round of sandwiches on wholemeal bread or one wrap with filled with 100g of protein and salad.
Afternoon Tea: As for morning tea.
Dinner: Protein in the form of chicken, beef, fish, steak, pork, kangaroo (approximately 100g) + 3 cups of mixed colourful and crunchy vegetables + up to 1 cup of high energy food such as cooked rice (preferably brown), pasta or potato (preferably sweet potato).
Evening Snack: Popcorn (20g pack) or 4 Vita Weats / small crisp bread with some peanut butter or avocado or a piece of fruit & some yoghurt.
Step 2. Drink At Least 1.5 – 2 Litres 0f Water Daily
Drink at least 1.5 to 2 litres of clean fresh water daily. Water is essential to keep you well-hydrated and to help flush out toxins from your body.
Step 3. Complete 3 – 4 Resistance Sessions Per Week
Resistance training is essential to build strong healthy muscles. The more muscle you have, the more fat you burn and the more energized you will feel. A resistance program can be as simple as doing body weighted exercises such as push-ups, squats and pull-ups, to lifting weights or using resistance bands / gym equipment. Complete at least 3 sessions per week to build and maintain muscle, anything less and you may get results, but they won’t be as effective. A well-balanced program should include stretching to ensure that your flexibility is maintained, help you recover more quickly between workouts and avoid injuries.
Step 4. Complete 3 – 4 Cardiovascular Sessions Per Week
A critical component of your weight loss success is making sure that you do at least 3 cardio sessions per week (at least 20 mins duration), in addition to your resistance training, to get the results you’re after. Cardio training elevates your heart rate above normal levels and burns excess calories. A key component of fat loss is making sure you burn more calories than you consume – cardio is a great way to burn off those excess calories.
Step 5. Obtain 6 Hours Sleep Per Night
Getting plenty of rest each night ensures that your body can recover from the rigours of the day and greatly assists in preparing you for the next day and subsequent workouts. If you’re well rested you can get the best results possible from your body.
You must be focused and consistent with these 5 action steps daily. You will feel the results in your body, see the improvements in the mirror, increase your focus and enjoy the additional profit in your bank account!
About the author
Rob Evans is a health services professional with over 30 years of experience in the field. He is recognised and trusted for his expertise in the health and fitness area. Detailed profile: Authors Profile