3) Step up -- Find a bench. Place both hands on your hips and step up onto the bench with your right leg first. Lift your body up by straightening your right leg. Return to the starting position and repeat 20 times before switching to the other leg.
Have you been restricting yourself to resistance training with no cardio? Switch it up. Have you been trotting at a leisurely pace on the treadmill? Kick up the intensity levels and take an approach in which you alternate jogging with sprinting.
In short, don't do the same routine over and over; change it. And if there is nothing to change, well then it's time to "just start it." If you think you can't, then ask yourself, "Are you a winner or a loser when it comes to accomplishing your goals?" The choice is yours.
Let's say you start out your exercise routine with the best intentions. You are scheduled and committed to your workout times. But each time you work out, you hit the wall after 20 minutes. No energy.
Yes, low energy can be butt-ugly when it comes to a workout -- especially since stopping short can rob you of the benefits from fat burning that you would get with 30 to 40 minutes of cardio training.
Fortunately, stable blood sugar levels throughout the day may be the solution for you. If your energy drops during the day, you may have a tendency to grab food when you are on the run and eat any food that is put in front of you (donuts, chocolate-covered raisins, hot dogs from the deli -- sound familiar?).
If this is the case, you need to get a grip of yourself and change your habit. Simple sugars cause your pancreas to secrete insulin to process all of that sugar in your blood. As soon as this happens, your blood sugar levels drop back down and you feel lethargic again.
Think about a stock market chart in a down economic environment. At minute-to-minute intervals it might go up and down, but the overall trend is downward. The same thing happens with your energy levels when insulin and blood sugar enter this tug-of-war.
How to change this downward trend? Simple. Introduce complex carbohydrates, the equivalent of a recovery stimulus package for your blood sugar levels, to release slow and steady energy into your system.
Complex carbohydrates are unprocessed grains -- such as brown rice, whole wheat flour, millet or quinoa. If you don't know what they are, please ask your girlfriend, ask your wife, or just Google it. Implementing complex carbohydrates in the morning will slowly release energy and does not spike your blood sugar levels.
There will always be a winner or a loser. If you compare your intake of carbohydrates to protein, which do you think will be the winner?
What the question really comes down to is: what is the big difference between carbs and protein on your blood sugar? The wrong carbohydrates can have the effect of a short burst and a quick letdown of energy. Protein, like fat, has a stabilizing effect on your blood sugar. Proteins stimulate the secretion of the hormone glucagon by the pancreas, which works in opposition to insulin. So all of that sugar that insulin stores as body fat, glucagon puts back into the blood stream for use as fuel.
Insulin is triggered by the wrong types of carbs. Glucagon is triggered by protein. So naturally, in a head-to-head comparison for weight loss, the winner will be protein.