Time management – the ultimate guide

Productivity largely depends on our time management skills. Unfortunately, sometimes it happens that we are in the right mindset to achieve something but we just fail to fit it in the schedule and it turns to dust. Bad time management kills the opportunity of success and psychologically brings us down in terms of motivation for the next task we have coming. So, how to avoid this mess of bad timing and finish it all before the deadline?

It definitely sounds easy when we tell ourselves “I will get this done by 3pm today” but when it’s time to start the task, the greatest enemy of all appears – procrastination. “Okay, I will start in ten minutes”… “Okay, 15 minutes for sure”… and so the day passes and you’ve done zero work that you’ve previously planned. Most often the reason for such procrastination is tiredness and simply the thought of how many task we have waiting to be completed. So, again, how do we fight against the temptation to procrastinate and manage to do all the work in time?

Tip number 1, be well rested! By well rested we mean get at least seven to eight hours of sleep as that is the right amount needed to be able to function properly. Thinking that you can do well without enough sleep is the first step towards the spiral of disaster at work.

Once you’re well rested, write down all the tasks for the day in order from most to least important. That same order is the one you will follow when completing the tasks. Make an estimate on how much time you will need for each of these tasks. Once you begin, set up a timer and don’t step away from the desk until you’ve finished the task.

During the task itself, make sure to  get rid of distractions, put your phone away and completely focus on the work. This requires a lot of self control in terms of resisting the temptation to check the text message you got or to scroll down your feed for a minute. However, it is not impossible and once you make it a habit it will be a piece of cake!

If it is possible, start early on a task. That way you will be much less stressed and not facing the pressure of the deadline. However, once you determine how much time you will need for the task, strictly follow that limit and don’t allow yourself to slowly start procrastinating.

Concentrate more on the important parts of the task. Don’t let irrelevant details slow you down. If there is something taking way longer than you expected, skip it and come back to it later, just never stand in the same spot!

If you follow these tips and strictly obey your time schedule you will notice a significant change in your work habits as well as many improvements in general. You will be able to finish your day’s work earlier than you normally would which will give you more time to relax and have fun!

WAYS TO INCREASE YOUR STAMINA RIDING A BIKE

Your body’s capability to undergo extended periods of exercise is referred to as stamina. Riding a bike is one way to build your stamina combined with lengthier ride sessions, a handful of lifestyle changes and set training programs. The main goal here is not essentially to improve the power of your legs. Instead, you’d want your body to get used to drawing on energy stores without getting too tired for a long period of time. It will take time and hard work to build your stamina by riding your bike a few hours each week.

  1. Create a Realistic Target

The first thing you need to do is to create a realistic target for your stamina and cycling suitability. For example, if you want to regulate how much bike riding you should do each week and how powerful your workouts should be, decide if what you’re aiming for is a comfortable 20-mile ride without feeling exhausted or if you want to train for a professional competition and push yourself harder.

  1. Increase Cycling Length

Try to increase the distance of your bike rides over some period of time. For example, if you cycle around 20 miles this week, try and add another 5 miles of distance the following week for a total of 25 miles. Set a goal for yourself and aim to increase your bike ride distance and speed by at least 10 percent each week if you’re going to enter a race or training for a challenging goal.

  1. Have a Weekly Ride Schedule

It is ideal to ride at least three times a week on a distance that you can very well manage. It is also a good idea to aim for a three 2-hour sessions, according to the director of the Ultra Marathon Cycling Association, John Hughes. Once you are more comfortable and your body has adjusted, move on to a two 3-hour bike ride sessions. These times are best suited for serious cyclers or for individuals looking to ominously increase their stamina.

  1. Interval Training Technique

As part of your weekly schedule, use the interval training technique. This method means you have to cycle for about 32 minutes, which will include a 4-minute warm up before and after the ride and cool down. The remaining 24 minutes will be divided into 6 phases of 4 minutes. For the first, third and fifth phase, train at about 60 percent of your maximum, and then at 80 percent for the second, fourth and sixth. This can give your stamina a good boost.

  1. Always Replenish

Always take a bottle of water with you on your rides. It is very important to drink plenty of water before cycling. Also, your bike should have a bottle holder to keep the water out of the way but close at hand.

  1. Keep Your Energy Up

To maintain your energy levels during cycling, eat a few bites of bananas or energy bars. This will aid you to go farther without feeling too exhausted.

WHAT ATHLETES NEED TO EAT AND WHEN TO STAY ON TOP

After extensive research and ample reviews, a handful of experts have come up with the sports nutrition practices that will efficiently improve performance. Here are some key factors on what to eat and when in order to perform at the top of your game.

Stop Weighing Yourself Daily

How well you perform in a sporting activity should not be based mainly on your how much you weigh or how much fat your body has. This means that, you should stop thinking that if you get to a certain body percentage; you will be able to run faster or perform better. Keep in mind that majority of methods on how to measure a person’s body fat have integral errors.  Another thing you need to remember is that optimum levels of body fat rely on genetics as well as what is optimum for your one of a kind body. Make sure to give close attention to how you feel and perform instead of the numbers on your scale.

  •  Assessing Your Protein Needs

The recommended protein for both strength and endurance-trained athletes is between 0.5 to 0.8 grams per pound or 1.2-1.7 grams per kilograms of body weight. For an athlete weighing 150 lbs., the recommended protein is about 75 to 120 grams per day, which is an amount that majority of athletes can easily consume through their typical diet without using any protein supplements and amino acid supplements. If you’re a vegetarian athlete, you should at least target ten percent or even more, because there are plant proteins that are not digested well than animal proteins.

You would want to aim on a higher protein quantity if you are just starting on a weight-lifting program. After your muscles have built-up, you can then lower your intake of protein.

  •  Assessing Your Carbohydrate Needs

You need to give attention to carbohydrates if you’re an athlete in power sports, and not just simply on proteins. The reason for this is that when training for strength, the stored glycogen in your muscles reduces at a rate of about 25 percent to 35 percent of the total muscle glucogen stores throughout a single 30 second session of resistance exercise.

  •  Meeting Your Calories Needs

Vitamin supplements are not needed by athletes who are consuming enough calories to support their athletic routine.  But for those athletes who are severely limiting their food consumption in order to lose weight such as gymnasts and wrestlers, or those who are training indoors and get little to no sunlight like skaters, gymnasts and swimmers may need to take some supplemets.

  •  Watching Your Iron

Pay good attention on how much iron you’re taking in if you’re a blood donor, a vegetarian or a woman who experiences a heavy monthly periods. You can certainly become iron deficient and be incapable to exercise because of anemia if you’re iron intake is not sufficient enough. Reversing iron deficiency could take up to three or even six months and the best option to prevent this is by regularly consuming foods that are heavy in iron and including vitamin c-rich foods in each meal.