This is one of my favorite exercises for core stability, glute strengthening, and increasing balance. I like to share exercises that require your body to multi-task. Compound movements require you to move several different muscle groups simultaneously. These kinds of movements help with coordination, strengthening and balance.
Day 25 brings you closer to your 30-day marker. How are you holding up? Remember, this is a long game so stay on track. Soon, eating right and exercising regularly will become part of your lifestyle. That will be the end game.
This week's focus has been on "Taking Charge" and today, I want to remind you about "metabolic reset." You have been reducing your caloric intake and increasing your exercise. Great! However, your metabolism works like a thermostat, it adjusts its burn rate according to your energy input. Now that you have demonstrated you can exist on fewer calories, your metabolism will slow down to match the calories ingested.
Let's say you typically consume 2000 calories a day. Your metabolism is accustomed to using up those calories daily because you have established them as your base rate of consumption. Your habits have dictated this to your body. However, since you began this program, most likely, your caloric intake has been reduced to ~1500 calories. Now your body begins to draw the missing 500 calories from your fat stores; your reserves. That's how you lose weight! Your body begins to burn more calories than it takes in!Conversely, by week 4, it also begins to realize that using ALL your fat stores is not prudent for survival. What if there is a famine? Yes, that narrative still lingers in your ancestral DNA. Intuitively, your body will not allow that to happen so, it goes into survival mode. It begins to slow down the burn rate to match your caloric intake of 1500 calories. That is what is known in weight reduction as hitting a plateau.
How do you "re-set" you metabolism so you don't plateau? Well, first off, you are doing the right thing by exercising regularly. Exercise helps increase muscle density and therefore, requires more caloric expenditure to keep your body moving. It take more energy to move solid muscle than flabby fat. To a degree, it you are obese, you probably burn lots of calories because the whole of your body mass requires lots of energy to move it around. (But I digress.)
You also need to reintroduce a few extra calories back into your meal plan in addition to exercise at around week 4. If you have been cutting back 500 calories, reintroduce about 1/2; ~ 250. Your thermostat (your metabolism) will adjust upwards to burn the newly introduced calories rather than dipping into your reserves. This re-establishes a higher threshold before sending your metabolism into "survival mode". Keep recycling this pattern of reducing caloric intake and increasing exercise for 3 weeks and upping the caloric intake on week 4. Do this for 90 days. You will "reset" your metabolism and get it to rev at a rate that is just right for you. As long as you maintain that pattern of eating and exercising, you will reach your desired weight.
Absolute Best "whole life warehouse" is San Pedro's finest wellness center. Give us a call today at (310) 548-5984 and set up a free consultation. We are here to help you "bridge the gap between you and your personal best. We are located on 6th Street between Gaffy and Grand.
Peace, love, namaste,
Clarita
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