The topic for session 3 is Get a Metabolic Makeover. Metabolism is how your body turns what you eat and drink into energy. There are 4 factors that influence metabolism :
- Basal metabolic rate
- Specific dynamic effect (how much food you eat)
Your basal metabolic rate is basically how many calories you burn carrying out basic life functions. It is made up of several factors including your size, how muscular you are, your sex, and your age. Increasing muscle increases your basal metabolic rate.
Lifestyle refers to how active you are. Do you sit all day at work? Can you take stretch breaks every hour or so or maybe a short walk? Even a minute or 2 of standing every hour or 2 will help burn more calories. I like to walk during my breaks at work and try to get up and stretch every hour or so.
You should try it fit in 30 minutes of exercise most days of the week. I usually follow a workout DVD and run. You could walk, swim, bike-anything that gets your heart rate up. Aerobic activity is a great way to burn fat. I especially like interval training. That is the method I follow when I run: 2 minutes of running followed by a minute of walking. Running is high intensity and walking is lower intensity. Interval training is also part of some of the other workouts I do like 21 Day Fix & Insanity Max 30. It can also be something as simple as walking fast for a minute then slowly for a minute. You could also bike quickly for a minute then slowing down to a normal pace for a minute. I am using 1 minute intervals for the examples but you could do longer or shorter intervals and do different activities.
Resistance training builds muscle and will lead to a higher metabolism. Muscle burns energy. You can lift weights, use resistance tubing, or do body weight exercises. This is a great 30 minute routine that you can do at home a few days a week with no equipment.
Skipping meals affects your metabolism. I try to eat every few hours during the day. That helps keep my body burning calories 🙂
The fitness tip of the week is shadow boxing. This actually reminded me of some of my workouts in Insanity Max 30. What a fun way to burn calories! It can be done almost anywhere.
The food tip of the week is a post workout smoothie made with superfoods. I have never tried adding coconut water to a smoothie. I drink coconut water after my long runs and really like it. I cannot eat Greek yogurt due to my dairy sensitivity and would need to skip that ingredient. I use vegan Shakeology in my smoothies. What are some of your favorite fruits to add to smoothies? I always add a banana and love adding strawberries and blueberries 🙂
The Bible verse I am memorizing this week is “No one hates his own body but feeds and cares for it, just as Christ cares for the church.” – Ephesians 5:29
Have you made any changes to your fitness routine since you started studying the Fitness essential? I decided to end the year doing 21 Day Fix so I would be well prepared to start The Master’s Hammer and Chisel in January. I am going to keep running and am signing up for a few more half marathons in 2016.
Health & happiness,