30 Days To A Healthier, More “Fitter” You Series! (Exercise & Burning Fat)

food labelWe have learned that the purpose of your workout should be to build your strength and confidence more than making you thin.

However, for the past couple days we have been talking about resistance exercise and how this is a GREAT way to tone, sculpt and strengthen your body.

We also addressed the question; do women get bulky lifting weights?

Muscle is your body’s most potent and active tissue for burning calories and body fat.

It’s basically your body’s “furnace” and you always want to keep it burning hot!

When someone loses a lot of weight, which usually comes from crash dieting or some other unhealthy way of dropping the weight, the body’s lean muscle mass is cannibalized (your muscle breaks down) and the person loses some of the most powerful tissue for keeping a lean body.  

Muscle is much more compact and dense than fat.

Pound for pound they ‘weigh’ the same but a pound of fat is larger in volume than a pound of muscle.  

This is why when a person has muscle they may not weigh less but they look smaller in body size (volume). 

However, no matter if you EXERCISE like crazy, you cannot burn FAT with ELEVATED insulin levels in your system.

Elevated insulin levels cause your blood vessels to constrict and less OXYGEN is available in your body to BURN FAT.

If you remember from our nutrition series, insulin is a naturally occurring hormone released by the pancreas in response to increased levels of sugar in your blood.

Insulin lowers blood sugar levels and transports sugar into the muscle cells and other tissues.

In proper amounts insulin is vital to life but the continual overproduction of it creates three BIG problems:

  1. It causes fat storage
  2. It prevents your body from burnng excess fat
  3. It causes cravings

To help maximize fat burning while you exercise you can eat low/medium glycemic foods which provide a steady supply of glucose over several hours keeping your energy levels at a constant rate with no cravings.

healthy girlWhen you eat low/medium glycemic foods and perform some type of resistance exercise, your body will burn more calories even when at rest.

Since muscle burns more calories than fat — even while at rest — the more muscles you have, the higher your resting metabolic rate, which means the more calories your body will be burning just to sustain you.

If you haven’t already done so I also warmly invite you to read my articles on creating a balanced meal plan, the green light nutritional program and high energy foods and their healing properties for making healthier food choices.

For more on healthy living with a positive approach Click here to get a complimentary online hand-guide of “The Livings Key Principles – For Creating Wholeness, Peace and Health From The Inside Out!”

Healthy Blessings,

 Gena Livings


  1. Hi Gena,

    Excellent tips here. I like the simple breakdown of how insulin works. It’s very confusing to most because it’s not really talked about. Great article!

    • Hi Nate!
      Thank you for commenting today!
      I always feel it to be a great compliment when someone finds my articles to be simple in nature. This is always my number one “intent” in order to help people gain a better understanding so that they can become empowered!

      Healthy blessings,
      Gena 🙂

  2. I am working on eliminating all non low/medium glycemic foods from my diet. Diabetes runs in my family, and I don’t want to fall prey to it! Great post!
    Kristen from The Road to Domestication recently posted…Day 5 of The Tastiest Thanksgiving Ever!My Profile

    • Wonderful Kristen!!
      There are so many benefit to eating in this way.
      Some people term it “clean eating” because when you eat a low/medium glycemic diet you are eating only the foods that support a clean system.

      Healthy blessings,
      Gena 🙂

  3. Sounds like an interesting bit of info. Coz I often resort to dieting (yes you can scream!) to shed off weight. I never looked at it from this perspective..

    Richa Singh recently posted…Mahabharata of our times! (read funny stuff 😀 )My Profile

    • Hi Richa!
      I am so glad that my article today helped you gain a new perspective!
      Thank you for reading and commenting.

      Healthy Blessings,
      Gena 🙂

  4. Great tips, Gena!

    It makes total sense in the way that you explain it.

    Penny McDaniel recently posted…Chop Wood, Carry WaterMy Profile

  5. Great tips, I like the way you are bringing everything together, the right diet and the right exercise. I’d forgotten about insulin and how it affects our body when exercising and with converting sugar to fat. I suspect I have Leptin resistance, and am following a wheat/dairy/sugar free diet, which is naturally low glycemic. I wonder if Leptin resistance would have a similar effect on exercising and fat storage? I suspect it probably does. Great article, definitely putting resistance training on the top of the list. When I move to Glastonbury, I’ll be able to combine carrying heavy spring water bottles back from the town to my friend’s house. Killing 2 birds with 1 stone 😀

    • Hi Andrea!

      Thanks again for commenting and sharing! 🙂

      Leptin is very much like insulin in that you become leptin-resistant by the same general mechanism that you become insulin-resistant – by continuous overexposure to high levels of the hormone.

      If your body is exposed to too much leptin, it will become resistant, just as your body can become resistant to insulin.

      A low/medium glycemic diet that emphasizes good fats and avoids blood sugar spikes coupled with resistance exercise WILL enhance insulin and leptin sensitivity so that your brain recognizes the feedback signals from these hormones.

      Healthy Blessings,
      Gena 🙂

  6. I liked this article. Thank you for making this post on burning fats to stay healthy.

    • Hello Allen,
      Thank you for stopping by and commenting.
      Healthy blessings,
      Gena 🙂

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