Once we’ve undertaken our fitness quest for weight loss or hypertrophy, usually after the first week or two we find that the energy required to do so is becoming harder and harder to conjure. Usually, these physiological changes leave our bodies craving for the fuel needed to perform these transformations. In this article i'll show you exactly how to get the energy your body requires and how to kick your body into 2nd gear.

What do I need to keep the pace up?

When it comes to gearing our bodies to perform at higher than average energy levels, firstly it takes time. Time requires patience, which is a virtue in itself. It also requires a strong belief in what you're setting out to do.

Here are the 3 things you need to change for optimal energy.

1. Sleep

The first and most important of them all is sleep. It is during our sleeping hours that the body does the vast majority of its repairing. Usually, the first 4 to 5 hours of sleep are spent repairing the bodies neural systems and pathways.

The last 4 hours are spent knitting worked muscles, and replenishing glucose stores for the next days activities, which, remember, are going to be higher than usual.

Based on this first step, if your not getting at least 7 to 8 hours sleep every night, your body is eating into its energy stores and before long, you will find yourself with not enough energy to carry out your program, and once your mental stubbornness wears down, you will loose the will to want to do it in the first place and you’ll revert to your previous habits.

The easiest way around this problem is to get regular, high quality sleep. Make it a priority equal to and above going to the gym.

2. Nutrition

The second step to gearing your body towards performance is nutrition. Eating right is vital to maintaining a program, especially for those of you who are participating in weight programs where the end goal is hypertrophy.

Your intake of food should be regular and healthy. Get as much fresh meat and vegetables as you can manage and stay away from processed foods wherever possible.

When writing nutritional plans for clients, I like to suggest a minimum of 5 meals a day. Beginning with breakfast as the largest meal of the day, and tapering down food portions accordingly, all the way to dinner.

Remember that it takes time and patience to get your body used to eating large meals early if it's not something you’ve been doing for a while. Eating regular, complete meals will encourage your body not only to grow, but also to shed fat, as fat is only there as an emergency source of energy for your body.

Contrary to what the media will have you believe, the way to loose fat is not by starving yourself, but by feeing yourself healthy meals regularly -- every 2 hours!

By doing this, your body will think that you're living in a time of food aplenty, and holding fat will do nothing but hold you back. If you want to gain weight without putting on pounds of fat in the process, simply eat this way and stay away from processed foods and sweets. Chocolate tastes great, but unfortunately it isn't part of the human bodies evolution, and therefore useless if not harmful in building a healthy lean physique.

3. Program design

Now that you're eating right and sleeping right, the third and final step is to get a program that is not only suited to you and your energy levels, but also in accordance with what your goals are.

So many people who frequent gyms and training halls these days are over trained for what they are physically capable of. To put it simply, you cant sit behind a desk all day every day for 10 years, wake up one day and start working out and running for extended periods of time and expect your body to sustain it.

I’m not saying that you should be shy of hard training by any means -- you cant get anywhere without hard training -- but don’t ever OVER train. If you’re waking up in the morning and you can barely move out of bed then you’re not recovering from the previous days training.

Weight programs with the intention of hypertrophy should last from 45 to 60 minutes max. If that’s not long enough then you’re either socializing too much or doing too many exercises. Be specifically scientific about the way you build your programs, from the second you finish stretching, the clock should start ticking. You need designated rest intervals between sets depending on what stage you’re training at -- be it technique, cellular or neural.

Ask questions to whoever builds your programs, and if they can’t give an informed answer on rest, duration and time under tension, find someone who can and get them to build a program for you. You’re playing around with your body and the only person who has to put up with it is you!

If running, cycling, skating, swimming or playing teams sports ensure that you stretch thoroughly before and after you train, then it will help you to be able to get up and do it again tomorrow. All these things should be down in your program, so that nothing is left out or forgotten.

By sleeping right, eating right and approaching your training with the right mindset, you will be able to function in your everyday life while building your body and not feeling that its too muchwork for you.

In today’s society of business, money and power, science and thorough work prevail, even though our bodies are expected to function in a slap and dash way. Approach your training in a scientific way and it too will run like the business you own or work for, and it will look after for many years to come.