Physical Health - Be Fit and Be Wise!

When it comes to health, the quality

of our diet always come first but exercise do contribute its part to strengthen our physical health and sustain a mental health when you do it right.

It is always recommended to include the right amount of exercise as daily routine especially when you have get used to keto diet, it does help to overcome plateau state in fat burning.

📎Exercise is defined as:

_regular series of specific movements designed to stress and activate muscles, causing new cellular adaptations and developments.

According to this definition, you have to be willing to stress your muscles, which can be uncomfortable.

With a healthy body, the body will very quickly adapt to the stress of exercise, increasing its ability to handle more stress. This is why you have to keep raising the level of difficulty and adding stress in order to continue burning fat.

However, if you are fatigued, and suffering from critical health issues, it is not recommended to even start exercising.

💡Tips: Let the healthy eating plan build up your energy, and then add in exercise.

Exercise but couldn't feel any positive results?

The following hidden barriers will prevent weight loss:

1️⃣ Sleeping less than 7 quality hours. Quality means having good deep sleep and feeling rejuvenated.

2️⃣ Not resting enough between exercise sessions.

3️⃣ Not resting long enough between the repetitions or intense bouts of exercise.

4️⃣ Exercising intensely for too long. Intense anaerobic exercise should be kept between 25 and 40 minutes, and even that should include within the workout a good amount of rest between bouts of exercise.

5️⃣ Consuming sugars, starches, juice, sports drinks or alcohol. Most protein bars have tons of sugar.

6️⃣ Having pain or inflammation.

7️⃣ Lots of stress.

What's interesting to note about fat burning by exercising?

Burning of fat starts to work in the rest periods after, not during, exercise. 😱

Particularly, fat-burning hormone effect occurs 14 to 48 hours after exercising,

BUT only if certain factors are present:

✔️Adequate sleep

✔️Good nutrition

✔️Low sugar

✔️Low stress

✔️Healthy glands

Try to fulfil the criteria above, start your healthy keto diet, move your body regularly, set goal and check your percentage of fat after a period of 12 weeks.

Persistency is the key!

Burn your body fat not sugar to build muscle!

There is another "popular" idea that building more muscle mass (through anaerobic exercise) will cause the body to burn more calories.

This is absolutely true; however, what is the source of those calories being burned?

💭Are they from sugar or fat?

Burning calories by building greater muscle mass does not automatically mean that they will come from fat calories.

When dealing with weight loss, we have to be more concerned with the type of calories being burned than with the quantity.

Think about this

If you exercise moderately for one hour, you might burn 350 calories.

That's equivalent to several teaspoons of salad dressing. No big deal!

The real benefits of exercise occur one to two days later, but only if the environment is almost perfect. In other words, if you do the things below correctly and don't violate the fat-burning environment, you will burn fat.

📍Don't eat immediately before, during or after you exercise.

🔎Why? Because adding food will increase insulin and stop weight loss.

📍Rest between exercise.

🔎Why? Because this is when the body needs energy from the fat to repair itself.

📍Good sleep quality and amount.

🔎Why? Because insufficient sleep will add stress and keep you from burning fat.

📍Control your stress level.

🔎Why? Because stress activates cortisol, which has a fat-storing effect.

💡Remember, fat-storing hormones can easily nullify the fat-burning hormones!