Hot Hot Hot! The need to exercise doesn’t take a break during a heat wave!

Exercise and physical activity are a big part of the Metabolism Miracle lifestyle.  Unlike other calorie- based programs, MM works to balance the fat gain hormone insulin…thereby enabling you to burn fat rather than over produce it.  On MM, we don’t think of exercise as a way of burning calories….we think of it as a way to maintain fast fat loss, stoke metabolism, and tone our muscles while we burn fat.

Did you know that?

            -Exercise allows the muscle cells to consume blood sugar that would otherwise ring the doorbell for insulin.  The very act of moving muscles lessens the release of insulin!

            -Exercise depletes the glycogen (sugar stores) in each muscle cell so hours after exercise, as you eat your meals and snacks,  the insulin that is released is flagged by the muscle cells instead of heading to the fat cells.  The muscle cells need to be opened to refill their glycogen stores and less insulin will be available to open fat cells later in the day!

            Exercise activates muscle cells and tells the brain….don’t consume this active tissue, consume the inactive fat tissue for fuel.  Energized fat cells look and act “busy”  whereas inactive fat cells are considered expendable for fuel.  The brain will always choose to consume inactive tissue before it would consume active tissue for energy.


For all of the above reasons, exercise is a huge component in fat burning.  The recommendation is to move your muscles (over and above your usual activity) a minimum of 30 minutes, 4-5 times/week.  You may choose to split your exercise up throughout the day….15 minutes after breakfast, 15 minutes afternoon, 15 minutes after dinner. The exercise needn’t tie you to a gym or chain you to a machine as walking, biking, yoga, gardening, light weights, dancing, etc also count.

It is said that it takes a full 14 days for an action to become a habit.  14 days of exercise might take 3.5 weeks (if you exercise 4x/week ) or 2 weeks (if you exercise daily).  So, generally speaking, after you’ve exercised regularly for 3 weeks, on average, it will become a part of your life.

See “Fueling it Forward” blog if you exercise over 30 minutes/day on Step 1 of The Metabolism Miracle to really energize your workouts!

Now, the flip side is…how long would it take to undo the habit? I have found that when a person misses more than 2 consecutive exercise sessions, the habit begins to unravel.  So…it is important to keep yourself going with exercise.  I like to think of it like this: I don’t forget to eat, I don’t forget to sleep, I don’t forget to drink, and I don’t forget to exercise.  They are all essential for health.

A reminder given the extreme heat:  For every 15 minutes of exercise in the heat, you should consume 8 ounces of water or decaf fluid.  I am big on replacing electrolytes (sodium, potassium) lost through sweat and I am using PowerAde Zero for my workouts this week.  Neutral on MM and contains electrolytes.  Yesterday I walked (after 6PM) for 1.5 hours and drank 48 ounces water/Powerade.  Yes you will sweat…that’s what it’s all about.  The sweat is a cooling mechanism and the fluid/electrolytes replace the losses. 

If you prefer to exercise indoors with climate control during this brutal heat wave…feel free.  Just remember that if you “take off” a week or so from exercise until the heat breaks, your exercise habit might also break!

Get moving, get grooving, get losing…fat that is!  Diane


About Diane Kress

Author of The New York Times Bestseller; The Metabolism Miracle, The Metabolism Miracle Cookbook, and The Diabetes Miracle. and The Metabolism Miracle, Revised Edition. Owner, developer, and administrator of The Metabolism Miracle's support site: Registered Dietitian, Certified Diabetes Educator, Email:
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