Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal! My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.
Natural Weight Loss
Move Your Body Every Day
REBALANCE ENERGY TACTIC #2: MOVE YOUR BODY EVERY DAY
Exercise is the #1 form of preventive medicine and dramatically affects your hormone balance.
When you really put energy into it, exercise releases fat-burning growth hormone, reduces cortisol, and makes cells more sensitive to insulin.
Intense exercise even increases your metabolism-boosting thyroid hormones for a brief time.
And any type of exercise will boost testosterone.
Exercise also increases DHEA, which props up your burned-out adrenals to give you more energy, strengthen your libido, and help relieve depression.
Exercise floods your body with endorphins, natural morphine-like biochemicals that cause the “runner’s high.”
Endorphins improve your body’s reaction to stress, enhance your mood, and even increase your pituitary’s release of growth hormone.
To use exercise to balance your hormones, focus on these 7 suggestions.
Get 4-5 hours a week.
Forget that “walk across the parking lot!” and “take the stairs!” fitness advice.
You can’t lose weight in 10-minute bursts of exercise.
No, you need to get to the gym, work your butt off when you’re there, and get the job done.
You’ll burn way more calories in less time and enjoy more hormonal benefits.
Just 3 weeks of this level of exercise can start to reverse insulin resistance.
I want you sweating, stretching, pushing yourself.
You should be reaching for 85% of your maximum heart rate (220 – your age = your maximum heart rate, or MHR).
Intense exercise increases your body’s release of endorphins and growth hormone.
Base your workout on strength training.
Women who lift moderate to heavy weights produce more active growth hormone after their workouts, and for a longer time, than women who do other kinds of exercise.
The greater your muscle mass, the higher your metabolism and the more sensitive to insulin your muscles become.
(This isn’t limited to overweight people – average-weight people have much better hormone balance when they have more muscle.)
Use circuit training to combine cardio and weight training.
Each of your 5 hours should be a combination of cardio and strength training.
Circuit training does both.
For example, do a set of squats, then immediately follow up with a set of pushups.
Repeat each set 3 times, then move on to 2 other exercises that work 2 different parts of your body, and alternate those.
There. You’re circuit training.
It’s that easy.
Try intervals, too.
Do intervals of walking and running.
Start by alternating 30 seconds of walking with 30 seconds of running.
Do this for 30 minutes.
Intervals give the same hormonal benefits and high excess postexercise oxygen consumption, or EPOC – also known as afterburn – as longer bouts of continuous intense exercise.
Add extra cardio after your first 5 hours.
You can add on extra hours of cardio only after you do your circuit strength training.
Try adding a 30-minute to 1-hour session in for a powerful 2-a-day workout.
Do it even if you hate it. I do!
But just like you work to pay your mortgage or your car payment, you do the work in the gym to protect your most important asset: a healthy body.
Once you’re on a steady path with exercise, you’ll automatically feel less stress.
Come join me on my weight loss journey! I’d love to have you along!
Have an awesome day!
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If you’d like to read Jillian’s book, you can get it here: Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!
Dick and Lenay
email: Lenay@dickandlenay.com – 715-431-0657