Spring is finally in the air here in Belgium, which made me realise … it would be nice to lose a kg or two (or three!) before the summer 😁 (Do you feel me?)

We already talked about how to attack this from a nutrition point of view (if you missed it, it's here ).

But what about exercise?

I am not an exercise coach or expert by any means, but I do know a thing or two about metabolism, so here is what I do if I want to make this work for me:

Timing is key !

If you read my post on weight optimization, you know that the goal is not just weight loss but Fat loss. You also know that it is impossible to lose fat in the presence of high insulin, because insulin is an anabolic hormone that tells the body to store fat and to hold on to it. You know that insulin goes up every time you eat carbs and that it is permanently high when the body is in a state of insulin resistance.

Sooo, with this in mind, if we want exercise to work for us when we are attempting to lose fat, we want to exercise at a time when the body will be in a state where it can actually use our energy reserves - and not just use the sugar that is floating around in our blood.

When is that time?

That time is when insulin is low and the sugar in our blood is low. For that to happen we need to not have had any food that would have stimulated insulin in the few hours before exercise. Ideally, in the many hours before exercise.

So, exercising in a fasted state before breakfast will give you the most "value for money". Second best is exercise before lunch (or before dinner), assuming you had a good 3 hours without food.

If you want even more bang for your buck, do that exercise in a cold environment, e.g. outside when it's chilly or in water. This way the body not only needs to use up your energy reserves to fuel the exercise, but also to heat you up. Double 💰💰

So for my part, I will be timing my dog walks & yoga sessions accordingly and I just renewed my pool membership to try and fit in some laps in that cold water before lunch. The best success I have had with this was one summer in Cyprus when I swam in the sea every morning before breakfast for 3 weeks straight - the kgs just came right off.

Disclaimer 1: I am not claiming this is the best way to do it for ever. This timing makes sense to me to in the specific context of attempted fat loss, based on what we know about the body's mechanisms of fat storage and I have personally tried it and know that it works if done consistently. 

Disclaimer 2: If you have type 2 diabetes or prediabetes and are struggling with high blood sugar and want to keep your blood sugar in normal range, by all means also use exercise as a tool to lower your blood sugar when your meter or continuous glucose monitor know tells you its high, or you know you . 

The type of exercise plays a role

Different types of exercise bring different benefits for your body and health. They are all good when done correctly and not in excess, However, if you have diabetes, prediabetes or insulin resistance, there is one type of exercise in particular that will give you the most benefit for your efforts .

In a state of insulin resistance, the muscle cells have hung a "we are full" sign on the door. A regular amount of insulin cannot open the door to get the glucose into the cell. It needs to bring reinforcements - more and more insulin. Eventually the cell gives in and lets some glucose through.

However, when a muscle is active during exercise, it opens a "secret back passage" and glucose can get in WITHOUT the need for insulin to come open up. Nature is infinitely wise and has given us this alternative to ensure we can quickly run away from that tiger.

So, the more you exercise your muscles and the bigger they get, the more glucose you can "vacuum" out of the blood without the need for insulin.

Muscle training is the best type of exercise for lowering blood glucose and reducing insulin resistance.

If you wear a continuous glucose monitor or check your blood sugar with a meter you will notice better values for up to 24hrs after your session.

Exercise is a gift that keeps on giving!

So, while all types of exercise are beneficial in their own way, if you can only fit One into your routine and you want to get maximum benefit for your fat loss goal, try to do something that strengthens your muscles, ideally the biggest muscles that you have. By reducing your insulin resistance this way you are increasing your chances of successful fat loss.

For my part, as I am not a fan of classic weight training, I will be upping the frequency and intensity of my yoga sessions both with my app and at the gym.

Consistency is key!

Exercise is like dieting in that respect.

There is no diet you can go on to lose weight and then stop and expect to keep the weight off. The weight will return as soon as you return to your old ways.

It is the same with exercise. You exercise, you build muscle, you increase your metabolism. You stop, you lose the muscle, your metabolism slows down again.

We can go on and on about which one is better for what purpose: cardio, strength training, HIIT, balance, endurance, flexibility, crossfit … I can spend all day telling you about the benefits of muscle training for blood sugar balance, but at the end of the day,

The best type of exercise is the one you will actually do.

As with nutrition - where in order to keep the fat loss and other benefits you need to make healthy eating your lifestyle - in the same way, to keep the benefits of exercise, you need to find something to do that you enjoy enough and that you can easily fit into your routine and turn it into a habit.

It does not have to be one thing. In fact, it is better if it is several. Because, you know, life happens and it is good to have options.

Whether it is a gym you pass by on your way home from work, a team sport you can do locally, an app on your phone, a personal trainer, your dog that needs walking, a home treadmill, any or all of the above.

The key is to incorporate it to your routine. 

Ask yourself:

When am I happiest when exercising?

How can I make it easy for me to do?

What system do I need to put in place to actually do it?

(Some people need accountability, a team, a partner or coach. Others need to make an appointment with themselves and block that time off in their calendar. Some like routine and stability, others like variety and flexibility. You know who you are - figure out what works for you).

For my part, I owe a lot to my dog Teddy 🐕‍🦺. For the last 9 years that he has been with us, we have done many kms together and if it was not for him, I am sure I would be a lot less fit today. I love walking with him and listening to a podcast or just zoning out in nature or chatting with my dog walking friends. I know I am always happy after my yoga sessions. I love playing tennis or badminton with my husband and the boys (despite the fact that they all kick my butt) and in the summer you cannot get me out of the sea or off that windsurf board (My kids are pros at standing on the shore and yelling "Get out! We are bored, its time to go!" 🤣)

What about you? What is it that will make you get off that chair?

Also, think about what small things you can do to move more during your day: using a standing desk, having a reminder on your phone/watch to get up every 1hr and stretch, taking the stairs more, brushing your teeth on one foot for balance, putting on your socks while standing, doing a couple extra lifts when you bring in that pack of water bottles from the car ... use your imagination. (And by the way, housework and gardening also count). These small things will all add up without you even realising you are exercising - so find yours and make them a habit. 

And as a final note, a gentle reminder😉: 

there is no such thing as "I don't have time". There are only priorities.

So what are you going to prioritise this spring?