A number of professions are associated with constant stress physical strength. And in this case, training usually arises - the habit of physical activity. Take the body of an athlete and compare it with an ordinary person. I’ll give just one example: in Tunisia I went to practice Gym at the hotel. I must say - it’s poor: the barbell on the street is rusty, the exercise machines have such chains and ropes that they’re fit to hang people up for torture rather than train, it’s stuffy and all that kind of stuff. And a black boy (as it later turned out, a capoera animator from Brazil) was training next to him. And his entire workout is based on exercises with rusty dumbbells. He trains vigorously like this - on the verge of exhaustion. Finished and left. And half an hour later I meet him in a restaurant and see this Brazilian guy pouring about half a kilo of ice cream into his plate!? Wow!
It contradicts all my ideas that fatty foods block muscle metabolism after a workout, and sweet foods lead to obesity. And an hour later, this Brazilian guy did about a dozen backflips across the entire stage, not to mention other capoera tricks. This is his metabolism: his body burns calories like “that stove burns paper.” And let’s take the majority of us, who decided after a working week to ride on a chair and go to work in the country or who went to the gym a couple of times during the same sedentary week. Where can I get such physical performance so that the work will be beneficial, and not cause radiculitis with a heart attack? We will turn your body into a perfect factory for processing food into energy.
What does your physical performance depend on?
How quickly fatigue sets in. Why is one more resilient and the other not? Minute X, when the body says enough is enough and will not allow the muscles to contract more actively, will happen when the production of motor impulses in the motor neurons decreases with a decrease in the formation of ATP in them under the influence of toxic combustion products accumulating in the body. In other words, all we have to do is get additional energy by properly breaking down food, deliver nutrients into the muscles with the blood, improve the excretion of metabolic products through the liver and increase motivation. If you are in a bad mood and have a sluggish body, you won’t be able to work much. In principle, we do not use chemicals - only natural products, since we are talking about health, and not about a temporary immediate effect.Where to get extra energy if you need to work physically or for training:
1. Let's improve emotional condition
2. Cleanse the liver
3. Support the heart and blood vessels: improve blood flow to the muscles
4. Let's help insulin better convert glucose into energy
5. Normalize hormone levels
6. Let's start eating regularly and sleeping at least 7 hours a day
Total. This is necessary and sufficient to increase physical performance in a person who does not suffer from serious illnesses
Monotonous work and stress reduce the amount of your physical strength. This is the easiest way to increase your performance. In this case, I usually recommend not just sleeping, but using those natural remedies that protect nerve cells from damage and provide nutrition for the production of happiness hormones in the body. This is tryptophan, and therefore its relative serotonin, as well as acetyl-levo-carnitine. Such substances are absolutely safe because they are amino acids. They are just food for nervous system and are not even close to antidepressants and stimulants in their chemical structure. At the same time, their effect is no less.
For 8 years I have been recommending the use of strictly defined, proven combinations of these substances5NTR (5 hydroxytryptophan)NSP companies for conditions where the keyword is: “self-pity, lack of mood, don’t want to do anything” andacetyl-L-carnitine Ortho for cases when you need to move mountains (at work, in your personal life, etc.) and it is important that at the same time the nervous system has enough strength. This natural drug literally protects neurons from damage in stressful situations.
How to take: 5NTR1 capsule per day,Acetyl-L-carnitine1 caps. 2 times a day. The course of both is a month.
Needless to say, the effect will only come from genuine products, so don’t look for them in online stores. Is it worth pointing out separately that a good emotional state in itself is healthy. You can find all the natural remedies listed here on our website in the “catalog” section.
Improve your liver function and you will have more strength
We continue to create ideal conditions for increasing physical performance. During muscle work, the liver undergoes the most important metabolic processes: glucogenesis, beta-oxidation fatty acids, ketogenesis, gluconeogenesis, ammonia neutralization by urea synthesis. It determines how many nutrients will go to the muscles during the breakdown of glucose and fatty acids and how many toxins formed as a result of combustion will block your brain and muscles. If you have never heard of Liver 48, which cleanses and restores the functioning of liver cells, then try it for at least a month.
Are there other so-called hepatoprotectors? Of course, any specialist knows about them, and the Internet is full of information. But I have been recommending Liver 48 for 9 years, because I can guarantee positive changes in biochemical analyzes blood after taking it in the vast majority of people. Practical experience speaks to this. Read about the techniquese liver cleansing in more detail.
In addition, if you have a short period of physical activity (for example, a hiking trip or building a summer house) or you have started training in a fitness club after a long break, then be sure to add the amino acid Glutamine to Liver 48 (
Vitalayn) 1 tablespoon per day. Its task is to help the liver utilize toxic ammonia, thereby speeding up recovery.
How to use:Liver 48 1 cap. 2 times a day, preferably before meals and with warm mineral water (for example, liver Stelmas) + Glutamine (manufacturer Vitalain) 1 tablespoon per day with juice or water.
The condition of the heart and blood vessels affects performance
I don't mean the very young, of course. If you are under 40 years of age and there are no known heart conditions, then all effects on work vascular system comes down to training. Run, walk, or exercise more better blood circulation. Because when the heart pumps more blood at a time (pulse is higher) occurs naturally tissue washing: more nutrients are brought to all organs and combustion products are removed.
But at the age of 40, a decrease in the activity of the heart muscle begins (it’s just beginning, don’t be alarmed...) and the first symptoms of narrowing and hardening of the vascular walls appear. Blood flows worse into working muscles and does not deliver nutrients there. First of all, less begins to be producedcoenzymeQ10 —
a substance that literally explodes energy metabolism - contributes to the final process of energy production in any muscle, including the heart. By the way, it can be added to the body. For example, product highest quality, which is specially produced in the Czech Republic for the Health Recipes center. Take n o 4 capsules in the morning or 2 capsules in the morning and 2 capsules in the evening. It is advisable to repeat such courses 2-3 times a year, when you have the greatest tension and nature does not help (in the fall, at the end of winter).
I am also often approached by people who enjoy playing tennis or football into their 50s and 60s, but whose blood circulation is failing. In addition to coenzyme Q10, I also recommend the amino acid Arginine in these cases before a game or training. She expands the small ones blood vessels and helps blood flow evenly to all working muscles. Hence, there is less risk of increased blood pressure and vascular spasm during physical activity, and performance is restored faster without muscle pain.
I will not delve into the topic of hypertension and atherosclerosis, as well as impaired cerebral circulation. Because there are separate sections of the site for this. But don’t give a damn about these problems if you don’t have them. No normal blood circulation means no physical activity. Big mistake believe that pressure and ischemia can be overcome by increasing loads. Such people often say: if you go for a run, your engine will run better. Such a practice, without nourishing the heart muscle with natural remedies and without improving blood flow, results in an early heart attack. And it would be better to use it at least onceconsultationat the Sokolinsky Center “Recipes for Health” to choose a course of supporting heart performance individually.
TO Of course, my staff and I will tell you how to restore the correct balance of magnesium, potassium, calcium, improve blood fluidity and reduce its tendency to form blood clots, and strengthen blood vessels. As a result, the heart will receive support, and blood will flow more calmly through the vessels.
In general, I don’t think that retirement is inevitable at 60 years old. Improving the functioning of the heart and blood vessels is not such a difficult thing if you use natural remedies rather than chemicals. Only laziness and short-sightedness can explain the fact that only the first time my blood pressure increased at the age of 45, I immediately started taking chemical medications every day. You can do without it, if you don’t take it to the extreme. But a cardiologist rarely talks about this...
Let insulin work and you will be less tired
The production of energy by burning glucose occurs in the body under the influence of insulin, a hormone produced in the tail of the pancreas. It works not alone, but together with trace elements chromium and zinc. According to statistics, a huge number of people are deficient in these substances due to modern nutrition and intestinal malabsorption. My experience in interpreting hair micronutrient tests shows that approximately 30% of all women tested are at risk of carbohydrate malabsorption or even diabetes due to chromium and zinc deficiency. In men, everything is worse - about 50%, since in us zinc is greatly lost during ejaculation.
How to use: Zinc (Vitaline) 1 tablet 2 times a day in the first month, then 1 tablet. In a day. Men 3-4 times a year. At the same time, support the prostate gland for prevention chronic prostatitis. Chromium chelate or Halsey chromium 1 tablet. In a day. The course is 2 months in a row, then periodically. Ortho-taurine 1 capsule. 2 times a day before meals for 2 months in a row, then periodically.
Of course, there is no need to try to improve carbohydrate metabolism, while simultaneously gorging on sweets, buns and other baked goods. BE WONDERFUL IN EATING.
Men need testosterone to improve performance
We are created in order to run, chop wood, get a mammoth, produce numerous healthy offspring with the woman you love, and not sit on a chair in the office. Therefore, the whole body of a man, excuse the slang, is “sharpened” to ensure work muscle mass. Including hormonal levels. In politically correct Europe and America, I would probably already be lynched for such statements, but let them deny biology there until they completely degenerate. In conditions of civilization, a man’s level of sex hormones decreases, hence many diseases, and at least chronic fatigue.
Any “jock” will tell you that after proper training he is drawn to bed, but not to sleep. Leg training stimulates erection, etc. And you can increase testosterone levels, by the way, using the safest natural means. At the same time, as a bonus, you will receive not only improved physical activity and performance, good mood, but also the prevention of prostate adenoma.
The following natural remedies are 100% effective for most men:Saw Palmetto (
NSP) saw palmetto extract,Orgamax.Male formulawith damiana and muira puama. Taking this particular brand of Saw Palmetto, NSP, for three months in a row is simply life changing. How to take it in more detail in the section on prostate adenoma. And Orgamax. The male formula significantly increases potency when taken regularly by normalizing testosterone production.
Just please do not take this recipe in isolation from what is written above. Otherwise, it will be reminiscent of trying to start the engine in 30-degree frost with a dead battery. It seems to be twisting, but it doesn’t grab.
Bottom line. What we do step by step to increase physical performance
I didn't just spend an hour writing this section. This is a summary of 18 years of experience and hundreds of practical cases. Of course, no two people are alike, so I always advise using individual consultation, but for the majority, there will be benefits from following the scheme. Therefore, when you come to my natural pharmacy “Health Recipes” or place an order in your city, you just need to collect these natural harms in a bag to restore and increase physical performance and then do not forget to take them at the same time. In total you will get from 2 to 4 natural remedies in a day. But, even if there are four of them, don’t forget that this means simultaneously supporting health in several areas at once.
What to buy and take at the same time:
To normalize mood and against stress (if necessary due to the condition) - 5 NTR or Acetyl- L- carnitine 1 pack
To improve liver function (always) - Liver 48 1 package and Glutamine (Vitaline) 1 package when starting training in the gym, etc.
To support the heart and blood vessels (if you are over 40 years old) - Coenzyme Q10 1 package. If you are over 50 years old and have questions about your heart or blood vessels, seek advice
To enhance the absorption of glucose in the muscles (for everyone who has extra pounds) - Chromium chelate or Healthy chromium 1 package each or Ortho-taurine ergo 1 package + Zinc (Vitalain) 1 package is required for men
To increase testosterone production (for men) - Co-palmetto NSP 2 packs if you have questions prostate gland or to an erection or Orgamax. Male formula 2 packs if you have questions about sexual desire.
As you can see, women need to take less of everything to improve physical performance. But we don’t expect you to do cute exercises with a barbell or build a country house. So... hill up a couple of hectares of potatoes or wash the whole house...
Do as I wrote. Write about the results later. You'll like them. Something remains unclear. It's okay - get some advice. Do you have any doubts? For my part, I can only guarantee the authenticity of everything offered if you, of course, purchase drugs from us and say that I recommend the same to myself. There is no better one, in my opinion. And of course, if there are any doubts about the quality (which is unlikely), we are always ready to solve this problem. Next, the choice is yours whether to listen to my experience or not.
The main thing is that these recommendations, as always in our oldest natural pharmacy in St. Petersburg, are easy to use, safe and do not require self-denial. Live a normal life and make it more active thanks to natural remedies.
If you need to speed up the active work of the brain and, then this is the next chapter.
Video. How to increase efficiency and get rid of chronic fatigue
Our world and our life are very complex, every day we run somewhere, hurry, hurry, from such a rhythm of life a person gets tired and apathy begins to affect everything that surrounds us.
You've probably also noticed that you're running somewhere while working, trying to get all the work done, getting nervous, and as a result you feel lethargic, tired, stressed, nervous about every little thing, all this happens because of fatigue.
If you feel tired in evening time and in the end working week, then it’s not scary for you and your body, you just need to rest well, get enough sleep and you’ll be in shape again.
But if you feel tired and apathetic in the morning, then you should think about it and change something in your rhythm of life.
What reasons may affect your performance?
In fact, there are a lot of reasons that can reduce your performance:
you may be affected by bad weather, slush on the street, this makes many people depressed, Bad mood this can affect not only your work, but also the people around you;
in spring after autumn and winter, people often feel tired, lack of sun and vitamins affects the body;
there are many things that you cannot finish, they constantly weigh on you;
if the time of year is summer and it’s warm outside, then of course you want to take a walk, relax, fresh air sunbathe
How can you improve your performance?
Method 1. Rest
You are tired, give yourself a rest and recuperate. Turn off all means of communication, let your body sleep, enjoy a warm, soft bed, take a bath, do your favorite things.
If you decide to rest, then don’t even think about work, don’t let it haunt you that day.
Watch an interesting movie, take a walk, or just do nothing.
All people rest differently and restore strength differently.
Method 2. Train yourself to plan your work day
Proper planning of the working day increases productivity.
Train yourself in the evening before going to bed to draw up a work plan for tomorrow; it won’t take you much time to draw up a plan.
You can start making a plan while you are preparing dinner.
The plan should include not only work matters, but also family matters that you have planned for tomorrow.
Learn to make a plan, clearly planning each item, from the very morning until the evening.
Planning the day disciplines a person, gives him the opportunity to see the entire plan and carry it out point by point.
Method 3. Determine the most productive time
It is very important for each person to determine the most productive time for him, in which he can plan the greatest amount of work.
Many people after rest and good night can do a lot of important things in the morning, if you are one of this type of people, then plan important and necessary things for the morning.
Others, on the contrary, cannot get into the desired rhythm of work in the morning; their working capacity appears in the afternoon or even in the evening.
It is important for such people to plan implementation important tasks for the afternoon and evening.
Plan the most important and necessary tasks for the period of time when you are at your peak performance. At this time, you will be able to do more things and tasks than at other times.
Method 4. Teach you to concentrate on work
To quickly and efficiently complete your work, learn to concentrate only on work and do not be distracted from it.
Turn off contacts and correspondence that may bother you; you can read everything that was written to you during your lunch break or in the evening after work.
There is no need to do several things at the same time, when you are distracted from important work, then it is very difficult to get yourself together and start it again.
Your goal is concentration; you come to work, which means you should only do work, and everything else can be done later.
Method 5. Ability to switch
Every person must learn to switch from one job to another.
If you are busy with an important task and cannot find the right solution, be distracted by another task that is not as important as this, work in a different direction, go to lunch, your strength will be restored and new ideas will come.
With the ability to switch correctly, new ideas appear that will help you quickly solve your problem.
Method 6. Always complete your tasks
If you have planned to do eight things today, do not put them off until tomorrow, do them today. Do not be distracted by empty conversations at work or unnecessary correspondence on the phone.
You have planned eight tasks for today, which means you must complete them today, and not tomorrow or the day after tomorrow.
Method 7. Learn to distribute responsibilities
It is very important to learn how to distribute responsibilities at work and at home; you do not need to take full responsibility for running the household and doing work in the office.
At home, you can easily share responsibilities, your husband can go to the store and buy groceries, the children can do the cleaning and take out the trash, and you can cook dinner.
At work, also look at what work can be distributed to whom and you don’t have to shoulder everything.
Method 8: Take a break
Often people do not feel sorry for themselves, they work at full strength, then fatigue, lethargy, and reluctance to do something sets in. There is no need to bring the body to such a state, give yourself a rest, take a break from work.
Learn to take a break while working, rest for five or ten minutes, switch to a cup of tea with a sweet and then you can get back to work.
Method 9. Walking in the fresh air
No matter where or who you work, don't forget about walks in the fresh air.
If you have the opportunity, take a walk in the evening before going to bed; your brain needs oxygen to work.
On your day off, go for a walk with the whole family, play active games in nature, it will give you a charge of vigor and strength.
Do not forget to ventilate the room in which you are at home and at work.
Walking in the fresh air will give you strength and increase your performance.
Method 10. Proper nutrition
Often people don’t even notice that they have no time to eat; some work from morning to evening and are so busy with their work that they don’t even remember whether they ate today or not.
Pay attention to your diet proper nutrition helps the body, brain and improves performance.
Don't eat sandwiches, don't eat fast food, eat healthy food, which is rich in vitamins and minerals that are so necessary for the body.
Be sure to include nuts, vegetables, fruits, dairy products, herbs, and honey in your diet.
Courses for the development of intelligence
In addition to games, we have interesting courses that will perfectly pump up your brain and improve your intelligence, memory, thinking, and concentration:
Money and the Millionaire Mindset
Why are there problems with money? In this course we will answer this question in detail, look deep into the problem, and consider our relationship with money from psychological, economic and emotional points of view. From the course you will learn what you need to do to solve all your financial problems, start saving money and invest it in the future.
Speed reading in 30 days
Would you like to quickly read books, articles, newsletters, etc. that interest you? If your answer is “yes,” then our course will help you develop speed reading and synchronize both hemispheres of the brain.
With synchronized, joint work of both hemispheres, the brain begins to work many times faster, which opens up much more possibilities. Attention, concentration, speed of perception intensifies many times over! Using the speed reading techniques from our course, you can kill two birds with one stone:
- Learn to read very quickly
- Improve attention and concentration, as they are extremely important when reading quickly
- Read a book a day and finish your work faster
We speed up mental arithmetic, NOT mental arithmetic
Secret and popular techniques and life hacks, suitable even for a child. From the course you will not only learn dozens of techniques for simplified and quick multiplication, addition, multiplication, division, and calculating percentages, but you will also practice them in special tasks and educational games! Mental arithmetic also requires a lot of attention and concentration, which are actively trained when solving interesting problems.
Development of memory and attention in a child 5-10 years old
The purpose of the course: to develop the child’s memory and attention so that it is easier for him to study at school, so that he can remember better.
After completing the course, the child will be able to:
- 2-5 times better to remember texts, faces, numbers, words
- Learn to remember for a longer period of time
- The speed of recalling the necessary information will increase
Conclusion
Each person has his own life situation, your principles of work and rest. Some people know how to work and rest and regain strength in time, while others need help and advice. Work, improve your performance. We wish you good luck.
Attention! How to increase efficiency - Laziness goes away forever
5 reasons for decreased performance
— 5 reasons for decreased performance
— 7 ways to increase your productivity
— 7 tips on how to increase endurance
— Products that increase productivity and mental activity
— How to increase functionality: step-by-step instruction
- Conclusion
First of all, the reasons are chronic diseases, which are based on damage to the central nervous system. Symptoms such as drowsiness, laziness, clumsiness, and absent-mindedness are present here. At the same time, it seems that everything is literally falling out of hand.
At the same time, chronic fatigue begins to slowly develop. This negatively affects performance.
The second reason for decreased performance is stress, depression and other phenomena that suppress the functioning of the central nervous system. In addition to depression, overexcitation, for example, strong emotions, also affects performance. This may also include taking certain medications, as well as excessive consumption of coffee or tea.
Third, no less common reason- overwork. Most often, factors such as overwork, lack of sleep and improper daily routine play a role here. And the lack of vacation and the need to work even on weekends only aggravates the process. Therefore, it is important to promptly identify and be sure to eliminate all these factors. Otherwise, overwork may further develop into chronic fatigue syndrome.
Fifth - psychological factor. It happens that work is very annoying, while a person does not receive satisfaction from his work, and also does not receive financial satisfaction from it. In this case, the work is done haphazardly, which greatly affects performance.
The fifth common reason is incorrect work schedule. This should also include incorrectly set priorities when choosing primary and secondary tasks.
7 Ways to Increase Your Productivity
Today, the trend of “doing less” has become quite popular. As the name suggests, this area covers techniques that can help you achieve greater results with less effort.
Let's take a look at some of these techniques that boost many times over.. Hope they will help you achieve the best results in the shortest possible time.
1. Pareto's law, or the 20/80 principle.
IN general view This principle is formulated as follows: 20% of efforts give 80% of the result, and the remaining 80% of efforts give only 20% of the result. The 20/80 Law applies to almost all areas of life.
If you know how to use Pareto's law properly, it will help you not only professionally, but also in Everyday life. This is a handy little trick that can help predict the outcome.
According to Pareto's law, you should do all unimportant tasks when your productivity is low. It is important to prioritize work tasks. Try to complete important tasks at a time of day when your performance will be at a high level.
2. Three important tasks.
Many people make a to-do list; this allows them to make their work process more organized.
Every morning, take five minutes to write down your three most important tasks for the day. And then focus all your efforts on completing that short list.
Focus on these three main tasks, and if you manage to complete them ahead of schedule, then you can move on to something else.
3. “Do less” philosophy.
The philosophy of “Do less” is very popular in modern realities. Different authors propose different approaches. For example, Mark Lesser recommends taking a few minutes during your workday to meditate. This will even out your breathing, you will come to your senses, get rid of stress and be able to better concentrate on the task at hand.
Don't forget about setting priorities. Complete important tasks first and then move on to low priority ones. Do not overload yourself with too many tasks: it is better to do less, but with high quality and with pleasure, than more, but without enthusiasm.
4. Pomodoro technique.
The tomato technique was proposed by Francesco Cirillo. The technique is called the tomato technique because its author originally used a tomato-shaped kitchen timer to measure time.
The technique is based on the principle of working for 25 minutes on a specific task without a break, but after that, be sure to take a break.
Look at your task list and select the highest priority tasks from it.
Then set a timer for 25 minutes and start working without distractions until you hear the timer beep. Each 25-minute period of time is called a "pomodoro".
After this, take a five-minute break and start the timer again.
After four pomodoros (that is, every two hours), take a longer break of 15–20 minutes.
If your task takes more than five pomodoros, it can be divided into several parts.
This technique helps you work on higher priority tasks, improves attention and helps you concentrate better.
5. The myth of multitasking.
Multitasking doesn't make us more productive; that's a myth. In fact, when we concentrate on many tasks at the same time, it has a Negative influence on our productivity and concentration.
No matter how good you are at multitasking, your productivity will be much less than if you decided to focus on one task from start to finish.
If you want to complete your tasks more productively, it is better to focus on one task, complete it from start to finish, and only then move on to others.
6. Information diet.
These days, overloading your brain with information is as easy as getting heatstroke in the Sahara Desert. And even the symptoms are similar: sleep disturbance, distracted attention and slow reaction. Our brain is overloaded with information noise. IN modern world people are constantly looking for news, although it is already everywhere around us.
Try to receive as little information as possible that is completely unnecessary for you for at least a week and see how this affects your productivity.
7. Live according to a schedule.
Remember that there is a time to rest and a time to work. Draw clear boundaries between one and the other. Start by stopping what you are doing as soon as you feel you need to rest.
Parkinson's Law states that “work fills the time available for it.” This means that if you, for example, decide that you will write a report for the week, you will spend the entire week writing it. But if you put each task within a strict framework, it will allow you to deal with things much more efficiently. When you have deadlines, you try to get everything done on time, so this is a great motivation.
By following these tips, you will forget about .
Tip #1: Always make a plan for the day.
Planning is a very useful thing, even if it’s just about another day at the office. Train yourself to make a plan every morning, writing down in your diary all the necessary tasks that you need to complete today. Rest assured, every glance at this list will help improve your performance.
Tip #2: Complete difficult tasks first.
After all, if you are faced with a difficult task that you must complete, sooner or later you will still have to deal with it. So why not do it right now?
Tip #3: Always adequately assess your own strengths.
Don't promise what you can't deliver. Do your job to the best of your experience.
Tip #4: Praise yourself for all your victories.
Promise yourself a small surprise for a job well done, and you will see that doing it will become much easier and more enjoyable. The main thing is that the “prize” is truly desirable and motivating.
Tip #5: Give up social networks.
Delete the social network bookmarks on your work computer, and you will see that the day is much longer than you thought yesterday. By refusing to view VKontakte, Facebook and Twitter on work time, you will free up a huge amount of time, which will help you do your work much better and faster.
Tip #6: Don't forget to rest.
From time to time, your body simply needs a break in order to correctly complete all assigned tasks. Give yourself a little rest every time you achieve another mini-goal.
Tip #7: Love your job.
It's no secret: we do best what we like. Try to treat your work with love, and very soon you will really start to like it.
Products that increase productivity and mental activity
In order to maintain clarity of thinking, the brain needs protein, so it is necessary to include it in the diet. protein food plant and animal origin.
It is known that the brain needs sugar to function, and many people eat sweets. When working sedentarily, this is the right way to overweight: because sugar is quickly absorbed and burned. It is better to eat foods that contain natural sugars and starch: brown bread, potatoes, rice, legumes, nuts, etc. Such food will be digested more slowly, and the brain will have enough nutrition for several hours.
If the brain lacks biological active substances– it is useless to train memory and perform various exercises. Cells do not have enough nutrition - where should they get it from? Of course, only from food. Vitamins of group B and vitamin PP, as well as polyunsaturated fatty acids, are very important.
Include fatty fish, cereals, eggs, dairy products, and yeast in your diet. Avocados, raisins, dried apricots and seeds also help relieve fatigue and cope with prolonged mental stress. Take nuts with you to work: pistachios, almonds or walnuts.
Substances contained in squid, shrimp, crabs, and fresh vegetables will help improve concentration. onions. A piece of chocolate will help you calm down and stop being nervous, but don’t get carried away with it.
Strawberries or bananas also help relieve stress and improve your mood.
A simple product - carrots, in combination with ginger, cumin and sour cream will help improve memory and vision: after all, this is what suffers the most when working at a computer. Add blueberries, fresh or dried, to your carrot salad and your eyes will thank you.
How to increase functionality: step-by-step instructions
Step 1. Let's take a rest before increasing our performance.
Without proper rest there is no proper work.
Step 2. Let's start planning.
Without planning, you will never have increased performance. Therefore, at this stage, get yourself a diary.
So, every evening you will need to write down all your planned activities for tomorrow.
This should be done in the evening, since in the morning the brain is in a sleepy state and does not want to think about anything at all.
Step 3. We set priorities and determine our productive time.
Every person is different, which means that each person performs best at different times.
Some people work productively at 7 am, while others only start their engines at 7 pm.
Therefore, determine the time of your greatest productivity.
Now let's start setting priorities.
Once you've created a to-do list for yourself, look at which tasks require you to be most productive. Write these things down for your active time. Small tasks can always be done in the morning. And you can leave the not particularly important ones for the evening.
Step 4. Let's concentrate on work.
During work moments, try to concentrate only on work. Disable Skype, ICQ and other programs. Set yourself a schedule!
From today, try to concentrate on work and be distracted only by vital problems.
Step 5. Let's switch gears.
Once you have mastered one thing, try to switch to something completely different.
If you have been doing mental work for 2 hours, then for the next 30-60 minutes you can do sports, routine or household chores.
After brain activity, the body needs rest and switching.
This is the only way he can continue further brain activity.
After reading this article and applying the tips described in it in your work, you will increase your performance many times over. A nice bonus This will add up to a lot of free time that you can spend on yourself and your family.
The material was prepared by Dilyara specifically for the site
A modern person needs to work a lot to achieve success in the professional field. You need to do a lot, both at work and at home, and also constantly learn new skills. However, many of us are faced with weakness, fatigue and reluctance to do anything in the morning. The problem of decreased performance worries everyone from time to time, because it is associated with such a concept as human productivity. Such trouble can be caused by constant stress, past illnesses, lack of vitamins and minerals and other reasons. Since human performance and labor productivity are related, by improving the first indicator you can get an improvement in the second. But how, how to increase the performance of the human body? Let's talk about this on www.site.
Signs of decreased performance
If during the working day you constantly nod off and yawn, and often make various, including quite stupid, mistakes, maybe you just didn’t get enough sleep, or maybe you have developed a significant decrease in performance. If you regularly encounter painful sensations in the lower back and neck, headaches, loss of appetite - these symptoms should not be ignored. Also, signs of decreased performance should be considered noise in the head and pain in the eyes, thoughts about everything except work, etc. If you do not respond in time to such unpleasant symptoms, overwork can become chronic. In this case, it is very difficult to cope with it.
What determines the highest human performance?
In order to improve the condition of the body and increase performance, you need to pay attention to the following aspects of your life: rest, sleep, good nutrition, water treatments and physical education.
It is extremely important to get a good night's sleep. To do this, a person must sleep at least six to eight hours, and should go to bed before ten o'clock in the evening.
Physical training
Modern people pay very little attention to sports, being mostly in offices, this is fraught with the appearance of quite serious health problems and a decrease in performance. Therefore, doctors strongly recommend that their patients systematically take walks in the fresh air and attend various sports activities to suit their taste. To increase the overall tone of the body and increase efficiency, you can sign up for dancing, aerobics, shaping, Pilates, yoga, etc. Such activities will also help saturate the brain with oxygen, increase the amount of adrenaline and endorphins (hormones of joy) in the blood.
Rest
You shouldn’t work continuously; small, proper breaks will help you become more alert and increase your efficiency. But during such breaks you shouldn’t drink coffee, go to the smoking room with your colleagues, etc. It’s better to walk down the street (if possible) and do a few office gymnastics exercises.
At home, in order to cheer up in general, you sometimes need to be lazy: lie in the bathroom, lie on the sofa and listen to music, take a little nap during the day.
It is advisable to go to the sea every year. About the benefits of sea air and sea water a lot has been said and written. Yes, and a temporary change of place of residence, and even with good emotions, will only be beneficial.
Water procedures
Regular water procedures will help saturate the body with energy and increase efficiency. So in the morning you should accustom yourself to accept cold and hot shower, once every one or two weeks you can visit the bathhouse; in the evening, warm water will help you relax as much as possible and sleep soundly. You can also visit the pool and water aerobics to improve your performance. Such activities will give you a lot of energy and help you get rid of negative emotions etc.
Drugs and folk remedies
Best human performance can be achieved by following the above and using medications. To improve performance, you can also turn your attention to folk remedies (medicines based on various medicinal plants), as well as for drugs from the pharmacy.
The use of adaptogen plants has a good effect. Preparations based on them can be prepared on your own, or can be purchased at a pharmacy. The most famous remedy of this type is ginseng; a tincture based on the root of this culture is recommended to be taken in the autumn-winter, thirty to forty drops in the morning on an empty stomach, dissolved in a small amount of water. Like medicinal composition perfectly tones, improves performance, stimulates the desire to perform physical or mental work.
Rhodiola rosea is another well-known adaptogen plant. Its tincture should be taken in an amount of six to ten drops once or twice a day.
You can also take medicine based on Leuzea safflower. This product perfectly increases strength and stimulates muscle mass gain, as well as activates brain activity and improves performance in general. To achieve a tonic effect this medicine you should take fifteen to thirty drops.
Many specialists depressive states, stress and intense exercise, it is recommended to take tincture of Chinese lemongrass. It is worth consuming twelve to fifteen drops.
The drug of choice is also quite often tincture of Eleutherococcus senticosus. To achieve a tonic effect, it is recommended to take a teaspoon of this composition in the morning.
Among other things, some can be used to improve performance. pharmaceutical drugs. Most often, nootropic drugs that stimulate brain activity are used for this purpose. But the feasibility of their use needs to be determined mandatory discuss with your doctor.
In fact, quite simple changes in lifestyle can increase the body's performance by an order of magnitude. And folk remedies will only contribute to even more effective mental and physical work.
Elizaveta Babanova
42890
Do you dream of waking up every day filled with energy, positive about the work ahead, with full confidence that you can do anything?
And after lunch, instead of the usual fatigue, feel a surge of fresh strength?
And at the end of the working day, still be emotionally filled to communicate with family and friends? So the question “How to increase efficiency and performance” is relevant for you.
Today I will share with you effective methods, which helped me transform from a person with perpetually low blood pressure and lack of stable quality energy into someone who happily gets up at 4 in the morning. At the same time, during the day, instead of the typical decline for all people, I experience an energy boost. That is, throughout the day I experience increased performance.
When I follow all of these tips (and it really is possible!), I live my life to the fullest, and the day ends with a feeling of deep satisfaction and confidence that I lived it to the maximum.
When thinking about how to increase efficiency, we constantly draw energy from different sources: food, people, books, movies. But we often take it “on credit” (coffee, cigarettes, alcohol, fast food), and after a while we pay with our physical and mental health. Can you develop in yourself healthy habits, which, due to the correct lifestyle in the present, will give us energy and increased performance, without stealing all this from the future.
For example, a breakfast of fruits, nuts, and organic cottage cheese increases mental and physical performance, and also gives you the same burst of energy as a sandwich with coffee, but in the second case, after several hours, fatigue and apathy will set in, and there is no talk of increased performance. I have to.. Caffeine first gives energy, then a decline and deterioration follows. The right food not only provides energy immediately after consumption, but also maintains increased performance throughout the day. This happens with many other factors that affect the quality of our lives.
So let's get straight to the methods that will help you become a more energetic and more effective person.
Physical body
1. Do you want to know how to increase efficiency and get more things done throughout the day? Get up at 4 am. Maximum at 5.
2. Take a contrast shower (1-3 minutes). hot water 15-60 seconds cold, repeat 3 times). This recommendation is certainly not for everyone, but for people with enough healthy body. However, if you do this, you are guaranteed increased performance from the very morning and throughout the day.
3. Drink 1 liter on an empty stomach clean water room temperature or slightly warmed up. This amount of water is no less important than a morning shower. Your body will be cleansed of toxins released at night. This means that the quality of your energy will increase significantly and you will be able to increase the efficiency of any of your activities.
4. Go to bed no later than 22.00.People who lack energy and who are wondering “How to improve their performance” very often do not follow a sleep schedule. Going to bed late does not increase mental and physical performance, but decreases it.
5. At least 2 hours before bedtime, do not watch or read anything aggressive, do not watch the news. If you watch something unpleasant before going to bed, you will deprive yourself of a peaceful rest and the next day you will be overwhelmed, which will significantly reduce your performance.
6. Try to spend at least 15 minutes a day in the fresh air and sun. This way you will be able to significantly increase your performance.
Nutrition
7. In the morning, drink a vegetable smoothie or eat a fruit (for example, an apple). After 20-30 minutes you can have breakfast. I prefer nuts for breakfast Mint tea with honey or organic kefir with a spoon of honey. Pay attention and, especially if you often ask yourself the question “How to increase efficiency.”
8. It is very useful to eat 1 teaspoon of pollen in the morning. You can also eat pollen during the day when you need a boost of energy. Increased performance is then guaranteed to you.
9. Never overeat. If you have done this more than once, then, most likely, you have noticed that after overeating, strength begins to leave the body and you want to sleep. Heavy snacking is not the best way to improve your performance.
10. 80% of foods consumed should be vegetables, 20% - fruits, grains, nuts. Very little dairy products. If you eat meat or fish, eat these foods a maximum of 2-3 times a week and only during lunch. In the evening they do not have time to be digested, which makes sleep restless. Accordingly, the next day you feel overwhelmed and you have to think about how to increase your performance with low-quality energy sources.
11. Sprout wheat or green buckwheat - they give a huge surge of energy and rejuvenate the body, and also increase mental and physical performance.
12. Always drink BEFORE meals; after meals, do not drink for at least an hour, preferably two.
13. Don't eat at least 3 hours before bedtime.
14. If you still drink alcohol, then do not drink more than 1 glass of wine (no hard liquor!) in one evening. Remember that alcohol is a borrowing of energy from the future, and sooner or later you will have to pay for it with a lack of energy and increased performance.
15. During the day, after the morning liter of water, drink another 2-4 liters.
16. Gradually reduce caffeinated drinks. Drink only herbal teas and water. Previously, I could not imagine life without a cup of coffee in the morning and strong tea in the afternoon, but as soon as I completely gave up caffeine, I no longer experienced a strong breakdown around 10-11 am and in the afternoon around 3-4 pm. I forgot what pre-lunch and post-lunch fatigue syndrome is!
Sport
17. Exercise every day for at least 30 minutes a day. Many experts recommend exercising 2-3 times a week. This may be enough to maintain physical fitness, but to increase energy and personal effectiveness, you need to give yourself physical activity every day. You don't eat only 3 times a week. And sport is as important a source of energy as food.
18. Try to combine cardio training (running, jumping, aerobics, dancing, cycling) with stretching (yoga, Pilates, at worst, remember school gymnastics) and strength training (do not confuse it with pulling bags from the grocery store). Exactly exercise stress will help you increase your efficiency and performance significantly.
Emotions
19. If your main engine (body) is in order, you need to take care of the emotional component of your fuel in order to increase your efficiency. To start the day on a positive note, use these options for morning emotional recharging:
- Watch a video of one of your teachers/person who inspires you. After this, a surge of increased performance will come by itself, because nothing inspires like a personal example.
- Read a few pages of books on personal or spiritual development.
- Meditate for 15-30-60 minutes immediately after waking up.
- Listen to audio recordings during your morning routine. It is useful for the fair half of humanity to combine morning routine with audio programs. Now you can combine cultivation appearance with a qualitative improvement in the inner world.
- Write in your journal - spend 10-15 minutes writing about either your latest thoughts, observations, or what you learned in the last day. As Tony Robbins says, “If your life is worth living, it is worth writing down.”
20. Do short exercises several times a day. breathing exercises, with a deep exhalation and inhalation, focusing on breathing. This will help you constantly feel an influx of energy, and therefore increase your efficiency.
21. Constantly pay attention to everything that develops positively during the day. We have a tendency to focus on what is going wrong, and by focusing on the positive aspects, we reprogram ourselves and begin to see the whole picture of the day in an increasingly objective and positive way.
22. If you love prayers, read them several times a day. If your path is meditation, periodically turn your attention inward and concentrate on the feeling of “here and now.”
23. Eliminate idle pastime from life (empty programs, gossip and discussion of things that do not add additional value to your life). You have a choice: you can chat with your colleagues for 15 minutes during a break, or instead read a chapter of a book on personal development. What will give you the greatest impetus to development? Remember that “those who read books control those who watch TV.”
24. Keep a list of things you need to stop doing. Stop doing this. You will free up a huge amount of energy for more important things.
25. In the evening, write down at least 5 things you are grateful for today.
Job
26. Make a list of important tasks that will help you (or your company) reach a new level of development, but for which you most often do not have enough time. Listing important tasks will boost your mental and physical activity, because it will inspire you to new achievements.
27. Start your day with these. Dedicate 1-2 hours of your most valuable morning time to creative tasks.
28. To progress in important matters, turn off Skype, phone and log out Email. Work for at least 60-90 minutes before getting distracted. Working in this mode will bring much more results than working with constant interruptions.
29. Take a short break every 2 hours. Stretch, walk around the office, if you work from home - jump in place, do a few stretches. This is one of the best ways increase your performance, because our brain works much easier when it periodically switches.
30. Do a liver cleanse (I practice the Andreas Moritz method). If you have asked the question “How to increase efficiency and performance,” then, first of all, pay attention to your health. It should be fine.
31. Take oils (linseed, nut, etc., which are most suitable for you).
32. Use a body brush before showering to clean out pores. The body will absorb more oxygen through open pores, filling your body with additional energy.
33. Gradually switch to environmentally friendly products for body care and home cleaning.
34. Visit the sauna at least once a week.
These tips are my concentrated experience over 10 years of improving my daily routine and increasing efficiency at work. Of course, this is not an exhaustive list of all the techniques that can be used to improve the quality of life, but if you want to succeed in other areas of life, they may come in handy.
But if you constantly feel low in energy, begin to gradually introduce these principles into your life, and over time you will feel like a different person - energetic, filled with positive energy and much more efficient.
Remember that life is not a sprint, but a long marathon, so it is better to introduce new habits day by day than to try to do everything at once and quickly burn out. Consistency and constancy are the secrets of the most successful and effective people in our world.
Have you noticed that the title of the article promises 35 tips, but only 34 are given? As the 35th point, I will post the most interesting recommendation from my readers on my blog. Share what methods of effective recharging you use and become my co-author in this article.
