+ WHY WORKOUT?

You may have heard of the fat burning zone. This is when you work out at 50 to 65% of your max heart rate. What is your max heart rate? Take 220 - age (40 lol) =180. Multiply that by .5 to get the lower end of your fat burning zone and multiply 180 by .65 to get the upper end. This zone is thought to be below the threshold where your body burns carbs. Working out at the high end of this zone can lead to more fat loss.

How? By burning as many calories as possible during exercise, your body is forced to continue to burn fat for muscle recovery after you are finished. You can burn 20% more body fat by working out in the morning and eating breakfast afterwards.

Aim for at least 7 hours of sleep. Less than than keeps your hormones elevated. This hormone is cortisol and slows muscle growth and stores fat. Stress is viewed as a threat and causes your body to horde fat.

1:3 Rule. Try to work out 1 hour a day at least 3 days a week.

When you lift a weight until you can not lift it any more (lift to failure) you tell your muscle that you need more muscles, so they get the message to grow. This is oversimplified.

+ WHY DO I WANT MORE MUSCLE?

More muscles raise your basil metabolic rate. This is the number of calories you burn while at rest. The more active and stronger a muscle is the more calories it will burn at rest.

Most important of all is the fact that activity builds your heart, yes, your heart is a muscle. Exercise makes your heart bigger and stronger. Walking will not do this alone, unless you continue to walk faster and faster everyday. This is why weights are preferred by some.

Exercise also helps prevent diseases.

+ MOTIVATION

Most of us need motivation to get TO a workout much less through a workout. Consider the time you spend doing your everyday activities. Which one of those other activities is good for your health? Which one can make your heart healthier? Which one can make you happier? Which one can increase your energy level? Now, which one can you praise God while busting a move?

Think about what is really important to you. It may not be exercise. Just be happy. Have Joy in the LORD.

The WBC Fitness Ministry is designed to be an outreach tool for our church. Use it!

+ FELLOWSHIP

"You were once dead because of your failures and sins. You followed the ways of this present world and its spiritual ruler. This ruler continues to work in people who refuse to obey God. All of us once lived among these people, and followed the desires of our corrupt nature. We did what our corrupt desires and thoughts wanted us to do. So, because of our nature, we deserved God's anger just like everyone else.

BUT God is rich in mercy because of His great love for us. We were dead because of our failures, but He made us alive together with Christ. (It is God's kindness that saves you.) God has brought us back to life together with Christ Jesus and has given us a position in heaven with Him. He did this through Christ Jesus out of His generosity to us in order to show His extremely rich kindness in the world to come. God saved you through faith as an act of kindness. You had nothing to do with it. Being saved is a gift from God."

– Ephesians 2 GWT