Day 4What we know about exercise is that it Increases Insulin Sensitivity.
Remember how we spoke about how Insulin moves the sugar from your blood into your muscles and your fat cells?
Exercise uses this sugar in your muscles so that when insulin comes and tries to shuffle more sugar into your muscles, your muscles will accept it!! Bottom line…less fat deposited to your waist!
In this way also it stabilizes your blood sugar by providing a consistent “burn” of your body sugars for fuel.
How many times a week do you have to exercise?
Ideally 5-6 times a week with a day or two off.
30-60 minutes per day is a good workout. If you are only starting to exercise, then a 30 minutes fast walk around the block will get your metabolism going. Then if you want you can progress to a jog or a run.
For some resistance training to build more muscle and burn more fat we would highly recommend doing some weights. Preferably start in the gym, so the instructors can show you what level you need to start at. You really don’t have to go nuts here, you don’t have to be at the gym for 3 hours weightlifting, or running marathons, but we do want to get your heart ticking, so moderate to high intensity for the duration of your exercise is great.
Choose something YOU like to do. Its important you do something that you enjoy!
If you really hate running, then don’t run. Play tennis, go dancing…and bring someone with you. Because the hardest thing is to start, once you start then you know you can do it and keep it going. So do a little bit and keep it consistent…make that a priority.
If time is an issue we have found what works is building it around your day.
For example:
- Walking/ Running to work
- Parking the car away from work/ getting off at an earlier bus/ train stop and making the rest of the way on foot.
- Exercising with some friends at lunch time.
- Walking to the local shops/ restaurants (sometimes its actually quicker than public transport or finding parking And cheaper!)
Its amazing how all of this can add up and be fit around your normal day without taking a lot of time.
Your body and mind will thank you for exercising. You will feel great about yourself and be motivated to keep going losing weight because you will see the results happening much quicker!
Tomorrow we will go into more details about your new nutrition program…so you can really start taking steps to your ideal weight!
Talk tomorrow
Kathryn |
