The 10 Day Unstoppable Energy Challenge!
10 hacks to multiply your energy and bulletproof your body, mind
and spirit.
Day 3: Empower your body through exercise
Isn't it amazing how sometimes you feel so energetic that you can accomplish an immense amount
of things in one single day yet sometimes feel like you could sleep the whole day?
Energy is one of the most important factors in accomplishing your goals in life. If you don't have the
energy to follow your dreams, you risk the dreaded possibility of facing stagnation. The good news is
that exercise is something that can raise your energy levels permanently, plus overall physical fitness
is also the foundation for your mental energy.
Let’s start by looking at the real life benefits of exercising daily. Working out increases blood flow to
the brain and when you exercise regularly it boosts your alertness, endorphins (a chemical the body
releases that interacts with the receptors in your brain to reduce your perception of pain) kick in,
improves your memory, enhances your ability to learn. Regular exercise also reduces stress,
improves sleep and boosts your self-esteem, lowers blood pressure, reduces body fat and makes you
look and feel better.
Exercise boosts your metabolism, is an outlet for stress-relief and enhances your mental energy.
You will also feel good about yourself for the rest of the day. Hopefully I have got you sold on the
idea? If not, I’ve got more to come!
Now I know some people believe they are tight for time or don’t feel that they can find that much
time in the day and might even argue that it’s impossible to find that much extra time every day for
exercise. However, I would argue what it really comes down to is your priorities.
Let me share with a short list of some highly successful people who may not be as busy as you are (!)
but have made exercise a priority and therefore make the time:
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Richard Branson – CEO Virgin Group
Tim Cook – CEO of Apple
Mark Parker – CEO of Nike
Forbes actually did a study of millionaires and billionaires and it shows that 76% exercise regularly,
eat healthy and have made those disciplines a part of their lifestyle. You don’t have to be a
millionaire to exercise, you just have to make it a priority and ditch the excuses.
You can have excuses or you can have results, but not both. Make a choice.
Research has shown that if you exercise consistently over a 12-month period, you will form this
positive addiction for a lifetime so let’s look at some of the science behind exercise and energy.
Exercise creates energy in your body - this happens on the cellular level, where our natural energy
production begins.
How does this work?
Our cells combine fuel (in the form calories) with oxygen and then uses various nutrients to produce
cellular energy, known as ATP (Adenosine triphosphate) - one of our body’s most important energyproducing compounds.
This process happens in the mitochondria, located within every cell type and tissue in the located
within the human body, which operate like tiny power plants within our body to produce energy this is where your metabolism is happening. The role of your metabolism is to take the oxygen we
breathe and the food we eat and process it to make energy, the fuel for life.
Simply stated, trillions of mitochondria are distributed all throughout your body with the sole
purpose of generating ATP which is absolutely essential for our cellular energy and indeed our
survival.
Our ability to produce energy is therefore affected by the number of mitochondria that we have. In
addition when they are not functioning properly, you suffer all the symptoms of low energy
including fatigue, memory loss, pain, rapid aging and more as a result of insufficient ATP production.
What damages the mitochondria?
Mitochondria are very sensitive to damage and harmed by things like:
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Smoking
Alcohol
Poor quality diet
Inactivity
Stress
Dehydration
Toxins
Over the past few decades there has been considerable focus on the effect of exercise, diet, aging
and disease on mitochondrial health and research has shown that inactivity, sedentary behaviour
and aging each independently result in a decline in both the number and health of mitochondria.
You can probably already guess where I am going with this…
Exercise is the Most Effective Way to Make New Mitochondria
The good news is that studies have shown that leading an active lifestyle can significantly improve
the health of your mitochondria and exercise is the most powerful way to increase the production of
mitochondria. Your muscle cells also contain the highest amount of mitochondria so exercise also
increases the ability of your muscles to produce ATP so the more you move, the more energy you
will have!
During physical activity, your muscle cells signal for increased ATP production which stimulates the
production of mitochondria in the resting state that immediately follows exercise. When scientists
started to research the relationship between mitochondria and exercise, the first thing they noticed
was that aerobic exercise increases the number of mitochondria, although they did not initially pay
attention to the intensity and they later discovered that this plays a huge role in this topic.
Not All Forms of Exercise Created Equal
It has been found that to create the greatest increase in mitochondria the duration of daily exercise
becomes less important as the intensity of the exercise is increased.
The amount of mitochondria that are produced in response to aerobic (endurance) exercise,
resistance exercise (bodyweight exercise and weight training) or high intensity interval training (HIIT)
are similar but not equal and produce a better result when combined.
What is aerobic exercise?
Aerobic literally means 'with oxygen', and refers to the use of oxygen in the energy-generating
process for muscles and therefore aerobic exercise describes any type of exercise that increases your
heart rate and it is typically performed at low-moderate levels of intensity for extended periods of
time.
It is the most extensively studied type of exercise and has been shown to induce large increases in
muscle mitochondria. The more you exercise aerobically, the more mitochondria the body makes to
produce more energy to meet your needs, which is one reason how and WHY regular cardiovascular
exercise actually creates more available energy for your body.
Endurance training such as jogging, running, cycling, swimming and cross country skiing result in
significant increases in aerobic capacity, muscular endurance and resistance to fatigue over the longterm, all of which are made possible by the increased mitochondrial production at the cellular level.
What is resistance exercise?
Resistance exercise includes weight lifting and body weight training. Unlike cardio, resistance
training is mostly anaerobic and not only improves your strength but also your muscular stamina.
Now, what does that have to do with energy, you ask? Resistance training increases the amount of
lean muscle mass and number of mitochondria.
In addition, muscle burns a much greater number of calories than fatty tissue does, and since
resistance training increases lean muscle mass, your body will burn more calories per day, allowing
you to eat more in addition to making fat loss much easier.
Resistance training can amplify the mitochondrial production beyond that of aerobic exercise by
itself, resulting in increased aerobic capacity, strength and resistance to fatigue. Performing a
combination of resistance and aerobic exercise enhances mitochondrial production beyond that of
either form of exercise in isolation.
What about High Intensity Interval training (HIIT)?
HIIT is a training technique in which you give all-out, one hundred percent effort through quick,
intense bursts of exercise, followed by short, sometimes active, recovery periods. Unlike traditional
cardio training HIIT sessions are typically much shorter, usually between 5-20 minutes in duration.
HIIT has been shown to increase muscle mitochondrial ATP production and improve muscle
endurance despite a significantly reduced total exercise duration than traditional aerobic exercise.
For example, performing very hard exercise for 3-5 minutes, separated by complete recovery
between each hard effort, has been proven to increase oxygen capacity and burn more fat in less
time.
In conclusion, a single bout of short duration HIIT can activate mitochondrial production and even
double endurance capacity as compared with aerobic exercise of the same energy expenditure.
The key is to maximising the impact of your exercise for energy is consistency, combining all three
exercise types and finding what works best for your life.
Today’s challenge contains a 7-day exercise programme incorporating all 3 x exercise types
designed to improve your aerobic and anaerobic performance and maximise your mitochondria
production to create lasting energy.
YOUR UNSTOPPABLE ENERGY CHALLENGE #3
DISCLAIMER
The information in this guide is for educational purposes only. The information in this book is based
on my own personal experience and my own interpretation of available research. It is not medical
advice and I am not a medical doctor.
Always consult your physician before beginning or making any changes in your diet or exercise
program, for diagnosis and treatment of illness and injuries, and for advice regarding medications to
make sure it is appropriate for your individual circumstances. Please see your GP/Physician if you
have any medical condition, health issue or injury that contraindicates physical ability.
The information within this book is meant for healthy adult individuals. You should consult with your
physician or GP before starting any exercise plan.
Keep in mind that exercise needs vary from person to person, depending on age, sex, health status
and overall diet. If you experience any lightheadedness, dizziness, or shortness of breath while
exercising, stop and consult a GP/physician.
All forms of exercise pose some inherent risks. It is advisable that readers take full responsibility for
their safety and know their limits. The exercises or dietary plans shown here are not intended as a
substitute for any exercise routine or treatment or dietary regimen that many have been prescribed
by your physician.
Don’t perform any exercise unless you have been shown the proper technique by a certified
personal trainer. Don’t perform any exercise without proper instruction.
Always do a warm-up prior to your workout session and end with a stretching and cool down
segment.
7 Day workout plan : 2 resistance workouts, 2 interval training session, 1
cardio session.
Suggested routine:
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Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Resistance Workout A / Bodyweight Training
Intervals A
Rest
Resistance Workout B / Bodyweight Training
Intervals A
Rest
Cardio
It is preferable to exercise in the morning when your energy and hormone levels are highest, but can
be a great way to de-stress after work. Try to avoid exercising 4 hours before bed-time, because this
can make it hard to fall asleep.
Programme Rules
You will only get the results from this plan if you are performing the exercises correctly. Here are a
few tips for you to maximise your results;
1.
If something ‘hurts’ do not do it. You must understand the difference between muscle
fatigue and injury. Always proceed on the side of caution if you feel pain.
2.
This plan has the potential to be used by those new to fitness as well as those that are very
fit. Start off conservatively and increase intensity as you go.
3.
You may need an extra day of rest between workouts so feel free to take a day of active rest
between workouts if you are not up to the intense exercise. Active rest is an activity that is low
intensity calorie burning in nature such as walking.
4.
Use proper exercise form and stay within your limits in all workouts.
5.
Do not skip the warm-up or the cool-down! The warm up helps to prepare the muscles and
joints for what is to come. It helps prevent injuries by getting everything ‘warmed up’. It gets the
blood pumping oxygenated blood to the muscles and so will make you stronger with greater stamina
and a better way to get rid of lactic acid (which builds up in this type of exercise and causes the
‘burn’ in the muscles. My philosophy is ‘health first’ so the warm-up should always take place for an
effective workout. The cool down helps to return the heart rate back down to a normal level.
Remember - If you have an existing injury, get medical attention to rehabilitate it before starting this
exercise program.
Most exercises that are listed within this plan can be found at
http://www.bodybuilding.com/exercises/ where you will find videos about how to perform the
exercises with correct form.
WARM UP AND COOL DOWN
Warm-up and cool-down activities are an essential part of each workout. The purpose of warming
up is to prepare the body for the session by increasing blood flow to the heart and to the exercising
muscles, which serves to warm up and loosen up muscles.
Warm-up up for 5-to-10 minutes by running on a treadmill.
Skipping the warm-up before starting to exercise can limit muscle function and increase the risk of
injury. Taking a few minutes to prep the muscles for the extra demands of exercise can prevent
injury.
Cooling down is a very important part of the exercise process. Cooling down will return the body to
pre-exercise conditions and reduce the onset of muscle soreness. Take the time to lower your heart
rate through walking/jogging at a slow pace for at least five minutes, and then perform stretches.
Stretching improves flexibility, helps to disperse the lactic acid that can build up during training (so
you are less sore) and helps to prepare the body for the next workout. Stretch 5 to 10 minutes
before and after working out to decrease the risk of injury and increase range of motion during
training.
Stretching should be felt in the muscle, not in the joint. Move into the stretch just until you can feel
the muscle stretch, and hold this position for about 10-20 seconds. Pain is a signal that something is
wrong with the stretch, so if it hurts or if you feel pain in the joint, stop and find a more comfortable
position.
RESISTANCE TRAINING x 2
A resistance workout for energy should be based on 5 to 10 compound strength training exercises
and perform 1 set of each, doing lower weight and higher repetitions while moving quickly from one
exercise to the next to keep your heart rate up with no more than one minute between exercises.
You need to lift a weight heavy enough that you experience muscular fatigue within 12 to 15
repetitions.
This type of training will not only keep you motivated to exercise, it will improve your muscular
strength, endurance and heart health. Perform weight training exercises at least two days per week,
working every major muscle group with about eight different exercises per session
For proper form for all exercises please visit http://www.bodybuilding.com/exercises/finder/
RESISTANCE WORKOUT A – perform 12-15 repetitions of each exercise for 1 set with
minimal rest in between
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6.
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8.
Barbell Squat
Bench Press
Dumbbell Lunges
Dips
Wide Grip Lat Pulldowns
Yates Row (Reverse Grip bent over row)
Military Press
Abdominal Bicycle
RESISTANCE WORKOUT B – perform 12-15 repetitions of each exercise for 1 set with
minimal rest in between
1.
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5.
6.
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8.
Deadlift
Incline Bench Press
Clean and Press
Bent over barbell row
Tricep Dips
Pull ups
Seated Dumbell Shoulder Press
Cross Body Crunches
(OPTIONAL) BODYWEIGHT RESISTANCE WORKOUT – if you do not have access to a
gym you can perform this workout at home or outdoors as an alternative to the above.
1.
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7.
8.
Bodyweight Squat
Lunges
Press ups
Triceps Dips
Burpees (with jump)
Superman stretch
Close grip push ups
Abdominal Bicycle
HIGH INTENSITY INTERVAL TRAINING x 2
If you are serious about improving your energy, you should do these very hard workouts at least
twice per week. The following workouts can all be completed within 30 minutes including warm up
and cool down. Remember, it is important to warm up and cool down for at least 5 minutes before
performing this type of training.
INTERVAL SESSION A: HIIT Training – choose one of the following:
These workouts are designed to be completed by either cycling, sprinting or rowing. The workout
can be completed in the gym or outdoors. For best results I recommend using a SPIN bike in the
gym.
A. 30s: 30s x 12-20 sets = 12-20 minutes total workout
OR
B. 60s: 60s x 6-10 sets = 12-20 minutes total workout
If you choose to do the 30:30 option, you are going to work for 30 seconds at maximum exertion and
30 seconds easy recovery for a total of 12-20 sets. If you choose the 60:60 option, you are going to
work for 60 seconds at maximum exertion and 60 seconds easy recovery for 6-10 sets.
There are no full rest periods between sets, this is a continuous workout with active recovery in
between intervals.
INTERVAL SESSION B: TABATA – choose one of the following:
For both of the following options you are going to work at your highest possible intensity for
20seconds followed by 10seconds complete rest for 8 repetitions – this is one full set. Unlike the
previous workout, you will have a 1-minute full rest period between sets and complete 2-4 sets.
A. 20s: 10s x 8 = 4 mins per set. Complete 2-4 x sets with 1-minute full rest in between sets = 1020 minutes total workout
This option is designed to be completed by either cycling, sprinting or rowing. The workout can
be completed in the gym or outdoors. I recommend using a SPIN bike in the gym.
OR
B. 20s: 10s x 8 = 4 mins per set. Complete 2-4 x sets with 1-minute full rest in between sets = 1020 minutes total workout
For this option you will choose ONE body weight exercise from the following per set:
Burpees / Air Squats / Squat Jumps / Alternate Jump Lunges / Static High Knees / Jumping Jacks /
Tuck Jumps / Sprints / Mountain Climbers
For example:
Set 1 = Burpees 20s work /10s rest x 8 | 1 min full rest | Set 2: Squats 20s work /10s rest x 8 etc.
AEROBIC TRAINING x 1 minimum
Generally steady state cardio is performed at a low-moderate intensity for 30+ minutes and by
exercising in an aerobic fashion you are essentially challenging your heart to work harder and
become stronger, providing your body with more oxygen. This could be anything from walking,
running, biking, swimming, elliptical training etc.
The body’s response to a workout, not the workout itself, determines whether it is aerobic. Your
aerobic zone is approximately 70% of your maximum heart rate.
Step 1: Calculate your aerobic zone
A simple way to calculate your aerobic rate is 180 – your age (Stu Mittleman method)
For example, I am 31 years old so my aerobic rate is 180 – 31 = 149 aerobic training rate.
Add 5 if you have been exercising for more than 12 months without any issues, subtract 5 if you
have not exercised before or if you are frequently ill.
Step 2: Tracking your Heart Rate
The easiest way know your heart-rate is to wear a heart-rate monitor – some gym equipment
including treadmills, bicycles and elliptical trainers have these facilities built in. However, if you do
not have access to a heart rate monitor, you can still roughly estimate which zone you are in using
the following guidelines:
Signs of being in the aerobic zone:
- you can still talk normally without being short of breath;
- you are in a steady, comfortable rhythm;
- you would rate your level of intensity somewhere between 4 and 6
Signs of being above the aerobic zone:
- you are short of breath, especially when talking;
- you may feel dizzy or nausea;
- you do not feel comfortable;
- you are looking forward to finishing!
- you would rate your level of intensity as 7 or above
Step 3: Select an aerobic workout option:
Select an option from the following that you can comfortably workout for at least 30 minutes
without exceeding the aerobic zone:
Cycling – cycling can burn 500-1000 calories per hour. Choose the upright bike in the gym, not the
recumbent bike. Whilst it might look fun to sit back and chill with a book but it’s not going to help
your workout!
Running – running is a full body workout that burns 600-1200 calories per hour. If running is too
much, then walking on the treadmill burns about 300-400 per hour. Increase the incline to increase
the intensity.
Elliptical Trainer - You can generally burn around 600 calories per hour on the elliptical providing it
includes the arm movement.
Rower - the rowing machine can burn over 1000 calories per hour but could be more challenging for
30 minutes. Make sure your form is correct – you should be driving from the legs.
Stairmaster – This won’t give you more than about 400-500 calories per hour. Try holding a small set
of 1-3 lb dumbbells in either hand as you climb to increase calorie burning.
Swimming – you will burn 500-700 calories per hour depending on the stroke you use.