#15: Why You Want To Give Your Heart A Lift

According to the CDC…

• 53.3% of adults aged 18 and over meet the guidelines for aerobic activity
• 23.2% of adults aged 18 and over meet the guidelines for both aerobic and muscle-strengthening activity

The Physical Activity Guidelines for aerobic activity are of 150 minutes of moderate-intensity a week or of 75 minutes of vigorous-intensity.  The guidelines for muscle-strengthening are of two (2) or more days a week that work all major muscle groups such as legs, back, hips, abs, chest, shoulders, and arms.

Where do you fall?

In the first, second, or the third (unreported sedentary) group? I am NOT here to judge at all. This is your journey, your life.

Yet, I say you DESERVE to reach another level of physical and mental capacity by incorporating physical activity on a consistent basis into your life. Your beginning point is YOURS. Where you are is 100% fine as long as you start moving more and leveraging its benefits.

As a Nutritional Endocrinology Practitioner and Fitness Trainer, my mission is to influence and guide people just like you to use exercise for longevity while maximizing their time.

We are all freaking busy. That’s the number one excuse I hear (and you too).

I will be bold to keep reminding you that there is no wealth without health.

EXERCISE IS THE BEST FREE PILL AVAILABLE IN THE MARKET.

Most people think of exercise for weight loss. They get really discouraged and even give [exercise] up because they don’t see the number on the scale change fast enough.

In addition, I bet most people want to lose fat, especially visceral fat, more than they want to lose weight. There is a big difference between weight and fat loss. In fact, I will talk about this next episode.

For now, let me just say that visceral fat, the fat stored around several organs in the abdominal area is the bad guy. Visceral fat is the kind releasing pro-inflammatory chemicals and it’s also known to be associated with insulin resistance (IR).

Is there one modality of exercise “better” than the other?

YES, there is!!!

Let me back up a little and talk about these modalities. I am referring to:

• Aerobic or cardio
• Resistance training
• Strength training
• High-Intensity Interval Training (HIIT)
• High-Intensity Functional Training (HIFT)

Today, I am focusing on aerobic and resistance training.

Here is what the studies say about aerobic versus resistance training:

• Resistance Training increases muscles mass SIGNIFICANTLY MORE THAN aerobic
  • Cardio without strength can slow metabolism with the potential loss of lean mass
• More muscles, greater area to deposit muscle and ultimately lowering insulin
• 80% of post-meal glucose is deposited into muscle tissue
• Minute-for-minute, resistance training gives you a better Return On Investment (ROI)

Are you ready to give your heart a lift?

I hope I have given you a few great reasons to assure you are challenging your muscle at least twice a week.

Today, your homework is to take inventory. Grab a pen and your wellness journal and answer the following questions for yourself—if not for you, answer for your children, grandchildren, and loved ones who want to age beautifully and be mentally cognitive, and physically functional!!!

• How often do you exercise a week?
• What types of exercise do you perform?
• At what intensity do you perform them?
• How are your sessions?
• Do you track your exercise activities?

I would love to learn your answers to these questions. Shoot me an email at info@BeFabBeYou.com.

And as always, when you are ready to take your health and fitness to the next level, schedule a complimentary session at BeFabBeYou.com. Let’s discuss where you’re at, your goals, and barriers in your way. I will help you establish a plan of attack and we will rock and roll together.

Have a question, submit it at www.BeFabBeYou.com/podcastquestion

Thanks for listening and for sharing this podcast with your friends and family. Talk to you soon!