Dear Doug,
I had so much fun on the Super Sunday Sunset Stroll two weeks ago and I can’t wait for your second “Walk & Talk” on the bike path in Kapa‘a tomorrow. At the end of our last adventure, you mentioned a fun way for all of us to burn twice as many calories next time. I think that your readers would appreciate hearing your amusing answer.
Sara B, Princeville
Mahalo, Sara! Yes, our “Walk & Talk” was a lot of fun and will be even doubly so this Sunday. Before I reveal the surefire way to consistently burn twice as many calories during every workout, let’s kick things off with a hot new word, thermogenesis, which is the process of heat production within your body.
Thermogenesis is your secret weapon in the battle against stubborn calories. As your body reacts to various activities and environments, its metabolic furnace ignites, converting energy from food into verve and vigor.
Here are 7 constant calorie crankers:
Exercise-Induced Thermogenesis (EIT): Ignite your metabolic furnace. Calories burned during formal exercise (EIT) or informal activity can make a huge impact on energy expenditure. Being able to burn thousands of calories exploring The Garden Island is a blessing we should all receive weekly, not weakly. There is also an EPOC (Excess Post-Exercise Oxygen Consumption) phenomenon, an afterburn of calories lasting hours after your workout is over. Eccentrics in Strength and Stamina capitalize on this afterglow effect; intensity is key.
Dietary-Induced Thermogenesis (DIT): Good food fuels the fire. Certain foods require more energy to digest, leading to increased calorie burn. Proteins can boost thermogenesis by around 20-30 percent. Legumes, eggs, and lean meats are best in your quest for a robust metabolism. Salads and raw cruciferous vegetables do likewise, as your digestive system works dutifully on the indigestible cellulose fiber. Raw veggies give your body a mini workout from the inside out.
Stress-Induced Thermogenesis: Welcome the power of resilience. Your body’s response to stress can be a surprising ally in your calorie-burning journey. During life’s challenges, fight or flight responses springs into action, boosting your calorie burn. Emotion coasters can torch up an extra 100 calories per hour. Take a deep breath, embrace the challenge, and seize stress as an opportunity to showcase your transformative thermogenic response.
Caffeine-Induced Thermogenesis: Sip and strut synergistically. Caffeine, the ultimate wingman, can boost your metabolic rate by up to 10 percent and increase fat oxidation. If you don’t partake too regularly, a cup of bold joe or subtle tea will elevate your energy expenditure, making it an aromatic assistant in burning calories. It also helps to get your brain in the game before your body fully awakens. Just remember that a plain cup of fat-burning goodness has only two to three calories; the fancy stuff could have up to 300. Yikes!
Cold-Induced Thermogenesis: Hold the thrill of the chill. Hiking in Koke‘e can burn thousands of calories, for sure. Some days, just getting there could burn hundreds. When you expose your body to the cold, it has to work harder to maintain its core temperature, which naturally cranks up the calorie furnace. I ride a super strong scooter on my way up the mountain, and I’ve gotten caught in the rain many times. Wet windchills always rev my engine. Taking a plunge into our island’s waterfall waters also does the trick. Shivering-induced thermogenesis works like magic.
Neat/Bat-Induced Thermogenesis: Do more at every moment. Say aloha to Non-Exercise Activity Thermogenesis (NEAT). This “fidget factor” includes the simple moves which add up to big-time calorie burn. Tap your feet. Play the air drums. Stand versus sit (which burns 50 percent more calories). Plus, we all have calorie-gobbling warriors called Brown Adipose Tissue (BAT) which can be positively impacted by cold, exercise, food, sleep, etc. Living a healthy lifestyle can help your body help itself.
Partner-Powered Thermogenesis: Finally, the ultimate calorie-doubling “secret.” The best way to burn twice as many calories while walking is to bring a friend. Although your workout buddy won’t magically double your personal calorie burn, exercising together pumps up motivation, camaraderie and joy. Striding side by side creates an adventure of progress. And, if you’re having a laughing fit together, it feels as though those calories are melting away.
Mark your calendars for my Super Sunday Sunset Stroll on Aug. 6, at 6:15 p.m. Meet us at the parking lot of the Kapa‘a Swimming Pool, right behind Chicken in a Barrel BBQ on Kou Street. Look for the guy with the smiley face hats; that’s me.
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Doug Jones earned his Master’s Degree in Exercise Physiology from the University of Maryland and has served professionals and personalities as a concierge fitness trainer for decades. As a resident of Kaua‘i and Connecticut, he has helped millions of people learn the secrets of fitness and fat loss, both online and in person. To submit your questions, or for more information, call (808) 652-6453 or visit www.DougJonesFitness.com
