With all of the lifestyle adjustments we are making during these changing times, it’s undoubtedly been a challenge for many to stay on top of our physical health. I am happy to see such a burst of creativity from those who are coming up with new and effective ways to stay in shape! Here’s a few extra simple things you can do at home to maximize your results!
Tip #1: Intermittent Fasting
This strategy works like a metabolic superpower by increasing antioxidant and immune system defenses, improving mitochondrial function and cellular repair, and encouraging healthy weight loss. If that’s not convincing enough, it also decreases your risk of chronic disease and lengthens your lifespan. For more reading on this topic, I encourage you to read Dr. Dawn Alden’s review of the pertinent research.
Tips #2: Carb Cycling
Many weight loss diets remove carbs for weight loss, whereas Carb Cycling is a dietary approach that welcomes them and uses them to your advantage for anabolic activity (growth and repair) as well as improved metabolism and weight loss. Carb Cycling is a method in which you alternate carbohydrate intake between days of high carbohydrate and days of moderate and/or low carbohydrate intake. This improves insulin resistance, which helps your body uses sugar for fuel (instead of storage, aka fat).
It also benefits your body’s use of a hormone called Leptin, which is associated with satiety and metabolism by regulating how much your body either burns or stores fat. Leptin turns on when calorie and carbohydrate intake increase for a period of time (about 12-24 hours). Essentially, a low carb/low calorie diet will never increase your Leptin.
The more Leptin you have = the more efficient your metabolism and vice versa.
With Carb Cycling, the low carb days improve your insulin resistance and sugar-burning effects, while the high carb days increase your Leptin (and thus your metabolism and fat-burning capabilities).
Tip #3: HIIT (High Intensity Interval Training) and Resistance Training
HIIT workouts combine short bursts of intense exercise with periods of rest or lower-intensity exercises. A simple example of this: jumping jacks x 30 seconds, rest for 15 seconds = 1 set. Repeat this set x 5 times and you’ve got it! This can be done with just about any physical activity and combining different activities together will give you a more well-rounded full-body workout. Doing a workout like this for only 15 minutes will provide you with more metabolism-boosting benefits than an hour of walking!
Resistance training can (and should, in my opinion) always be part of an effective exercise program, as this develops more muscle mass – this is your metabolic currency! This can be done with weights, bands, or even your own body weight, and can be combined with your HIIT program for maximum results. Examples of bodyweight resistance exercises include things like squats and push-ups. Add bands and weights into the mix and now you’ve got countless possibilities! Today, there are countless resources, apps and free online videos that you can try at home.
End your 16 hour fast with a HIIT workout to maximize your metabolism! This extra simple step (which can be done in just 10-15 minutes) will give you the metabolic results of a 24 hour fast!
If you are encountering heavier struggles than just the number on the scale, you are definitely not alone. We are here to support you. Please reach out to our office, or your favorite holistic health specialist, to discuss getting to the root of your habits, whether they are quarantine-induced or not.