Having low energy is one of the worst feelings an otherwise healthy person can experience daily. Your body can quickly get used to an inactive or sedentary lifestyle, and leave you feeling constantly tired. You don’t want to go out with friends, partake in outdoor activities, or even just get out of the house.
Conditioning your body to increase your stamina can help out with all these issues, plus it will help you increase the effectiveness of your workouts and even help you maintain energy throughout sexual activity. Here are some recommended steps to increasing your stamina:
Diet and nutrition
What you put into your body daily has a direct impact on how you feel throughout the day. Food should not just be thought of as a source of pleasure but as a source of energy. The food we put into our bodies fuels our activities (or lack thereof) throughout our day.
Daily protein intake
A moderately active person should be getting between 1 and 1.2 grams of protein per pound of lean mass per day. To calculate your lean mass, figure out your body fat percentage. Multiply your total body weight by your body fat percentage to get your body fat weight.
Subtract that number from your total body weight, and you have your lean mass. For example, a 180lb man with 15% body fat will have 27 pounds of body fat and 153 pounds of lean mass. If you’re actively working out and trying to build mass, you should be getting closer to 1.5 grams of protein per pound of lean mass.
Daily carbohydrate intake
Though there are many fad diets out there that push a low-carb diet, your body still needs carbs for energy to fuel it throughout the day. A good rule of thumb is to get around 2 grams of carbs per pound of body weight. Carbs come from foods like pasta, rice, fruit, and vegetables. To ensure you’re getting enough carbs, you should be having a serving of fruit or vegetables with every meal.
— Jeff Woods (@jeffwoodsfit) February 11, 2015
Dividing your meals properly
Once you figure out the amount of protein and carbohydrates your body needs daily, you should strive to split them up equally into around six meals a day. This means you should be having a meal every 2-3 hours. This style of eating is THE way to boost your stamina and energy. You should never be full and never be too hungry. This will help you to avoid overeating or eating junk food and going into a lazy, food-induced “coma.”
Exercise and activity
One of the main reasons people want to increase their stamina is, so they have more energy to handle more intense, longer workouts, outdoor activities, and sex. The way to condition your body to get more stamina is to become active and stay active. This doesn’t necessarily mean hitting the gym every day, but it does mean getting off the couch and raising your heart rate with some sort of activity 3-4 times per week.
This could be playing a game of volleyball or whiffle ball with some friends, chopping some wood for a fire, or just doing some sort of active project around the house. You must partake in activities that you genuinely enjoy so you’ll stick with them and not give up after a few weeks or months.
Follow these tips, whether you’re a currently active person or someone who lives a more sedentary lifestyle but is looking for a change. These are proven ways to increase stamina, energy, and to feel better about yourself every day!