Praise be to Allah.
– Starting your day well will change the whole lifestyle, so what should you do in the next 24 hours to get strength and energy to complete your day? It all starts with the right sleep for 7-9 hours while turning off all the inconveniences and lights, during this time your body produces the growth hormone to build muscle.
– Get up early: 1/100 of the (successful) world population gets up early, of course after a great night’s sleep.
– Morning breakfast (the most important meal of the day): You must have a meal rich in energy and protein (always calculate the calories you have), of course the meal should be healthy.
– Department of food in several stages and consumed “protein bar” to give you a boost in the middle of the day.
We will now explain everything in detail, God’s blessing
Table of Contents
5 medical reasons why you might be feeling tired all the time
– Sleep apnea: Sleep apnea is a condition in which the throat is narrowed or closed during sleep and the breathing is interrupted repeatedly.
– Celiac disease: It is a disease that lasts for life due to the interaction of the immune system with gluten (gluten is a protein found in breads, cakes, and grains).
– Diabetes: One of the main symptoms of type 1 and type 2 diabetes is feeling very tired.
– Depression: In addition to making you feel very sad, depression can also make you feel that you are depleting energy.
– Anxiety: Anxiety is sometimes normal, but some people have uncontrollable feelings of anxiety that are so powerful that they affect their daily lives.
How to increase body energy:
– Bathing: Having a hot bath has been shown to stimulate the brain, and increase blood and oxygen flow to body cells.
– Breathing exercises: Yoga / stretching exercises help increase the body’s energy, because it removes the excess carbon dioxide through: taking a deep breath from the nose and following it with twenty to thirty short exhalations while tightening the stomach muscles.
– Drinking cold water: Dehydration causes feelings of fatigue and tiredness, low blood circulation, and lack of energy. Cold water is one of the most stimulating methods for the body’s activity.
– Eat a snack: t is recommended to eat nutrient-rich snacks such as proteins, it gives the body an immediate batch of energy. avoid meals containing carbohydrates such as in sweets; because it leads to a rise in blood sugar temporarily and then decreases sharply and this depletes your energy.
– Drinking green tea: Green tea helps increase the energy of the body because it contains a percentage of caffeine, and it is preferable to replace the caffeine in the coffee with the caffeine found in green tea, because it contains theanine, which increases the concentration.
Ten (10) tips for managing the day:
1. Get seven to eight hours of solid sleep every night.
2. Get up early in the morning.
3. Begin by dividing and enumerating tasks from most important to least important.
4. Take 15 minutes nap (if you like) regularly.
5. Combine a set of tasks throughout the day to stay in the “flow”.
6. Schedule times.
7. Know exactly where you spend your time and work to improve it.
8. Use “dead time” to your advantage.
9. Make sure not to neglect self-care and your mental health.
10. Learn to say “no” (don’t allow your time to be used by lazy individuals).
The best exercises to build muscle quickly
– The squat: This popular move incorporates nearly every major muscle group in your body but is well-known for adding mass and definition to the thighs, hips, and buttocks.
– The deadlift: Basic deadlifts simply involve lifting a heavily weighted Olympic bar off the floor and putting it down again.
– The military press: This move tackles the muscles of the upper body and core.
– The bent-over row: This exercise uses a loaded Olympic bar to work the key muscles in your back.
– The bench press: Possibly the most well-known bulking exercise, the bench press works your chest, shoulders, and arms with the help of a weighted Olympic bar lifted over your body as you lie on a bench, which is a low padded table especially designed for weightlifting.
Of course, you should warm up your muscles before you start. Do not work out every day, set your own program. Be careful of injuries and give your body time to recover and rest.
