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Welcome to Get Fit with SIM, a newsletter that is made to help you get into better health. Let’s get started!

What are we discussing today?

1. 🍵 Caffeine and Exercise: A Simple Breakdown 

2. 🫂 The community sneak peek!

3. 🎽 Consistency in Exercise

4. ⌚ How much time do you need?

5. 🖼️ Picture of the Week

Caffeine and Exercise: A Simple Breakdown

While researching for a video, I came across an interesting paper.


The study, titled "Effect of Caffeine Intake on Fat Oxidation Rate During Exercise: Is There a Dose-Response Effect?" explores how caffeine affects fat burning during exercise.

What Was the Study About?
The study looked at whether taking different amounts of caffeine helps your body burn more fat during exercise. The researchers used aerobic exercises to test this.

Who Conducted the Study?
The study was conducted by the Universidad Francisco de Vitoria, Camilo José Cela University, University of Granada and Rey Juan Carlos University in Spain.

Key Findings:

1. Caffeine Doses: They tested two amounts of caffeine: 3 mg per kg of body weight and 6 mg per kg.
   

2. Fat Burning: Both amounts of caffeine helped increase the rate at which the body burns fat during exercise.
   

3. Energy and Heart Rate: Interestingly, these caffeine doses didn't change how much energy people used or their heart rates.
   

4. Feeling Less Tired: People felt less tired at higher exercise levels when they took caffeine.

How Can This Help You?

1. Choosing the Right Amount of Caffeine: If you're considering using caffeine before exercise, a smaller dose (like 3 mg/kg) might be just as effective as a higher dose for burning fat.

2. Improving Workout Efficiency: Using caffeine might make your workouts more effective, especially if you're aiming to burn fat.

3. Feeling More Energetic During Workouts: Caffeine can help reduce how tired you feel during intense or long workouts.

So, having a small cup of coffee before a workout might help you burn more fat.

The community sneak peek!

Consistency in Exercise

As a fitness coach and nutritionist, I can't stress enough the importance of consistency in your exercise routine.

It's not just about hitting the gym or going for a run; it's about creating a sustainable lifestyle that nurtures your body and mind. Here's my take on why sticking to your workout plan is crucial:

1. Progress, Not Perfection: Remember, every workout counts. Consistency is key to seeing progress over time. It's not about being perfect every day; it's about showing up for your body regularly.

2.Building a Strong Foundation: Just like a nutritious diet, regular exercise lays the foundation for your body's health. Skipping workouts is like skipping meals – it disrupts your body's balance and progress.

3. Nutrition and Exercise Go Hand in Hand: As a nutritionist, I see how a consistent exercise routine complements a balanced diet. Together, they create a synergy that boosts your overall health and wellness.

Remember, fitness is a journey, not a destination. It's about building a relationship with your body and understanding its needs. Consistency in exercise is the key to unlocking your body's full potential.

How much time do you need?

Picture of the Week

That brings us to the end of this Newsletter. My goal is to help you get started on your fitness journey. If you are unsure about where and how to get started, I’m just a call away.