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FORMULA- a Personalized 40-30-30 Weight-Loss Program 

Chapter 5 – The Benefits of Exericise

How many of you when you hear the word exercise, cringe and say I don’t want to exercise, I don’t have time, and I am not able to?  Well you are no different than anybody else, you have a choice to take care of yourself, or not to, and nobody else will take care of your body and do it consistently. Exercise can be rewarding as well as beneficial and fun.   Are you aware that exercise can relieve stress from your body, make you feel better, which in turn can inspire and empower you? 

Exercise burns calories, increases your metabolism, tones and builds muscle, and improves cardiovascular health and circulation.  Exercise makes you feel better, healthier, more fit. When you exercise you lower insulin levels (the fat storage hormone), increase glucagon levels (the fat burning hormone), and release human growth hormone (HGH), the building and repairing hormone. These hormones improve your ability to burn fat while you are losing weight and toning or building muscle. 

Muscles prefer to burn fat for energy, not glucose. Fat provides fuel supplying more than twice as much energy per gram as glucose does.  Remember fat contains 9 calories per gram while glucose contains only 4. If you eat too many carbohydrates before exercise blood sugar levels are raised which stimulates the release of insulin, which forces your body to burn glucose for energy, preventing release of stored body fat for most of the workout.  However, if you eat a balanced snack 30 minutes prior to exercise, blood sugar is balanced, releasing glucagon, which will allow your body to burn fat for energy. When the correct formula of carbohydrates, protein, and fat enters the bloodstream, blood sugar is balanced, stimulating the production of glucagon-the body’s natural fat burning hormone that burns fat and keeps energy levels and concentration high.

Why and how much exercise should be done when following the Formula? 

When you combine just a little exercise with the formula 40- 30- 30 you experience better results. If you exercise 3-5 days a week for 20 -60 minutes a day this would be very beneficial to you.  There is no right or wrong amount of time, “it just is”. If you exercise enough then you will achieve improvements in fitness for cardiovascular, endurance, strength and muscular endurance and flexibility.  All you have to do is develop a habit, create written goals, and “Just do it”. Once you start, see results, you will look better, gain confidence and self esteem and the sky is the limit! 

Tomorrow we discuss… What type of exercise is best?

 

 

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