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 is 24.9.
Natural Weight Loss
Unappreciated Benefits of Exercise
Most people exercise to lose weight faster.
Actually, their goal is to lose excess body fat faster.
Well, here’s some sad news.
Losing body fat is a slow, long process.
To lose more than 1 pound of fat a week is difficult.
Fortunately, there are many other reasons why you want to exercise daily regardless of the fat loss benefits.
Let’s start with strength training first.
The main benefit is keeping muscle mass as you age, and in the process keeping your immune function.
Between ages 20 and 40, you lose about 40% of your muscle mass, and then about 1% every year after.
The good news is your body can make new muscle as you age.
You have the same ability to build new muscle through your 70s and 80s as you did in your 20s and 30s.
Even though we have the ability to make new muscle mass as we age, muscle degradation increases with aging.
The most likely reason for this is an increased level of cortisol, which rapidly tears down existing muscle mass and changes it into glucose.
So, you’re going to naturally lose muscle mass if you don’t take steps to keep it.
You have to continually do strength training to induce the events leading to the making of new muscle mass.
If a lifetime of strength training isn’t your cup of tea, understand without enough muscle you’ll get sicker more often.
Your body stores all its amino acid reserves in your muscles including the amino acid glutamine.
During times of acute stress, like an infection, your body secretes excess cortisol in order to break down muscles to supply enough glutamine to your immune system.
If you don’t have enough muscle, then you don’t have enough glutamine in a crisis, and your immune system suffers.
This is one reason so many elderly people die from infections shortly after bone fractures.
When they have a major injury like a bone fracture, their body breaks down what little muscle they have to release enough glutamine to heal the bone.
This leaves practically no glutamine to fight off infections.
So they’re far more susceptible to pneumonia, staph, and other infections in the nursing homes and hospitals where they’re recovering.
Strength training at any age is a great way to have enough glutamine reserves for maximum immunity.
Just as the unexpected benefit of strength training is keeping good immune function, the unexpected benefit of aerobic exercise is it builds your brain.
Aerobic exercise improves your overall brain function by activating a hormone called BDNF to repair and trigger the development of new nerve cells in your brain.
Just as muscles need amino acids from protein-rich foods to repair and grow, nerve cells in your brain need a very specialized type of long-chain omega-3 fatty acid as a fuel source.
This fatty acid, DHA, is found in rich amounts in fish oil.
The DHA in fish oil works hand in hand with BDNF to keep your neurons and brainpower primed.
For years it was thought your brain couldn’t regenerate nerve cells.
Now we know under the right conditions, it can.
The stimulus for nerve growth is BDNF.
Aerobic exercise stimulates the release of BDNF.
BDNF is like a master mason, but in order to build the structure, he needs bricks.
The bricks for the building of new nerves come from having enough DHA in your diet.
So if you want to stay sharp as a tack as you age, do daily aerobic exercise and take your fish oil.
Come join us on our natural weight loss journey! We’d love to have you along!
Have an awesome day!
(Based on Dr. Barry Sears’ “The Anti-Inflammation Zone”)
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Dick and Lenay
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