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
What Exercise Does For Your Body
Every time you engage in physical activity, you put a certain amount of stress on your body.
In aerobic activities, this means working out to a point where you begin to break a sweat.
This usually happens when you get your heart rate up to 70% of its maximum limit for a reasonable period of time.
Once this happens, things happen at the molecular level.
In particular, you’re making your cells more responsive to taking up blood glucose, which decreases how much insulin your pancreas needs to secrete.
If you’re overweight or out of shape, then it won’t take you very long to increase your core temperature and break into a sweat.
That’s a good time to stop exercising that day.
With time and consistent exercise, you’ll have to work out longer or with more intensity to reach the same point of exertion.
Strength training works very differently from aerobic exercise to reduce insulin levels.
By building more muscle mass, your body will have an easier time getting glucose from your bloodstream and your need for insulin will drop.
Regardless of your form of exercise (aerobic versus strength), the long-term outcome is the same: reduction of excess insulin.
However, there are other hormonal changes taking place with strength training that don’t happen with aerobic training.
When you exercise your muscles to exhaustion, a certain level of trauma occurs.
This triggers a pro-inflammatory response to treat the micro-tears in your muscles.
If the pro-inflammatory response isn’t too severe, there will be a corresponding anti-inflammatory response to fix the muscle damage and increase muscle strength for your next bout of exercise.
Part of the anti-inflammatory response is the release of growth hormone from your pituitary gland to rebuild the damaged tissue and make it stronger.
This is why strength athletes are much more muscular than endurance athletes, although both have low levels of fasting insulin.
Moderate strength training should give you just enough micro-trauma to let you to sufficiently recover from your workouts and rebuild your muscles before your next workout.
As you age, the time for this repair process increases.
This is why young athletes can do intense two-a-day workouts, whereas older athletes should do moderate strength training every other day.
The amount of recovery time ultimately depends on your natural anti-inflammatory responses.
Regardless of your diet, too much exercise increases inflammation and it overwhelms your body’s ability to produce enough anti-inflammatory eicosanoids for recovery.
The end result is you’re still sore and weak from your last workout on the day of your next workout.
The most important thing is to listen to your body.
If it’s still sore from your last workout when you’re about to begin your next one, you’ve probably pushed it too hard and your body is still churning out inflammatory mediators.
Rest some more, and cut back a bit on your next workout.
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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