Increasing Body Temperature by Boosting Basal Metabolism | Easy, Sustainable Strength Training Menu for Improving Low Body Temperature

Introduction 🌡️

Hello! I used to have a resting body temperature of 35.2°C, but after one year of strength training, I was able to raise it to 36.3°C 💪✨

You might think, 'Wait, only 1°C?', but this 1°C difference is truly life-changing!

In this article, I will introduce an 'easy, sustainable strength training menu' that I actually tried and found effective for those struggling with low body temperature.

Recommended for people like this!

• Those struggling with a resting body temperature in the 35°C range 🥶

• Those with severe cold hands and feet ❄️

• Those who get tired easily and are worried about their immune system 😷

• Those who find it hard to lose weight even when dieting 😭

• Those who are beginners at strength training and don't know where to start 🤔

My Low Body Temperature Episode 📖

I used to be like this... 😅

Resting body temperature: 35.2°C

• Hands and feet were cold even in summer

• I felt cold even when the person next to me on the train was hot

• Caught colds easily (about once a month... 💦)

• Always felt sleepy in the afternoon

• Gained weight even after eating just a little

• Poor metabolism and prone to swelling

My only special skill (?) was being able to get into hot springs that everyone else said were "too hot!" and finding them "just right ♨️" 😂

The moment I realized the horror of low body temperature 😱

One day, when I went to the hospital because I wasn't feeling well.

When the doctor asked, "What is your normal body temperature?" and I replied, "35.2°C..."

"That is quite dangerous."

Huh??? 😨

According to the doctor,

• When body temperature drops by 1°C, immunity decreases by 37%.

• Basal metabolism decreases by 12%.

• The activity of internal enzymes decreases by 50%.

In other words, my body was constantly running in "energy-saving mode" 💦

Hearing this, I decided to seriously try to raise my body temperature!

Why is muscle training effective for raising body temperature? 🔥

Muscles are natural heaters!

When muscle mass increases...

🔥 Basal metabolism increases

• For every 1kg of muscle gained, basal metabolism increases by about 50kcal/day.

• You burn calories even when just sitting still.
  

🔥 Blood flow improves

• Blood circulation improves through the pumping action of muscles

• Warm blood reaches the extremities of the hands and feet
  

🔥 Increased heat production

• Heat is generated every time muscles move

• Feeling warm from the inside out
  

My body temperature change graph 📊

[Important] 3 points for sustainable muscle training 💡

Actually, I've failed at muscle training many times in the past 😅

Joining a gym → quitting after 3 days, watching YouTube → getting bored in a week...

But this time, I've been able to keep it up for over a year!
I'll share the secret with you ✨

Point 1: Don't aim for "perfection" 🙆‍♀️

❌ Bad examples

• I have to do muscle training for an hour every day!

• I have to complete the menu perfectly!

• If I take a break, it's meaningless!
  

⭕ Good examples

• Just 5 minutes today is fine!

• Doing even just one exercise is great!

• It's okay to have days off!
  

It's okay to have days you don't do it, but don't quit. This is what's important 💫

Point 2: Menus you can do while doing other things 📺

• While watching TV

• While listening to music

• While you're already at it after a bath

The point is that you can incorporate it into your daily life without having to set aside special time!

Point 3: Choose exercises where you can easily feel the effects 💪

You can feel the effects more easily by training large muscles (thighs, glutes, back).

Even if you only train small muscles (like your arms), your body temperature won't rise very easily 😅

【Practical Edition】 Improve Low Body Temperature! Easy Muscle Training Menu 🏋️‍♀️

🌟 Level 1: For absolute beginners (starting from zero exercise)

If you're thinking, "I haven't exercised since P.E. class in school...", start here!

1. Wall Push-ups (Chest/Arms) 💪

How to do it:

1. Stand an arm's length away from the wall

2. Place your hands on the wall

3. Move your body back and forth as if pushing the wall

Reps: 10 reps x 2 sets
Tip: Keep your core engaged and your body in a straight line

2. Chair Squats (Glutes/Thighs) 🪑

How to do it:

1. Stand in front of a chair

2. Lower your hips as if you are going to sit on the chair

3. Stand back up just before you sit down

Reps: 10 reps x 2 sets
Tip: Make sure your knees do not go past your toes

Why is this good?
The thighs are the largest muscles in the body! Training them will significantly boost your basal metabolism🔥

3. Marching in Place (Aerobic Exercise) 🚶‍♀️

How to do it:

1. March in place

2. Lift your knees high

3. Swing your arms vigorously as well

Time: 3 minutes
Tip: Keep a rhythm to your favorite music

🌟 Level 2: For those who have gotten used to it (After 1 month~)

Step up once Level 1 starts feeling easy!

1. Knee Push-ups (Chest/Arms/Shoulders) 💪

How to do it:

1. Get on all fours with your knees on the ground

2. Place your hands shoulder-width apart

3. Lower your body as if bringing your chest toward the floor

Reps: 8 reps x 3 sets

2. Regular Squats (Glutes/Thighs) 🦵

How to do it:

1. Place your feet shoulder-width apart

2. Extend your arms forward

3. Lower your hips as if sitting in a chair

4. Stand back up once your thighs are parallel to the floor

Reps: 15 reps x 3 sets
Tip: Keep your weight on your heels and align your knees with your toes

3. Plank (Core) 🏋️‍♀️

How to do it:

1. Lie face down

2. Support your body with your elbows and toes

3. Keep your body in a straight line

Time: 20 seconds x 3 sets
Tip: Make sure your hips don't rise too high

Episode of feeling the effects:
Two weeks after starting planks, my lower back pain improved!
I guess strengthening your core also improves your posture ✨

🌟 Level 3: For those who want to train seriously (from 3 months onwards)

1. Standard Push-ups (Chest, Arms, Shoulders) 💪

Reps: 10 reps x 3 sets

2. Jump Squats (Glutes, Thighs, Cardiovascular Function) 🦘

How to do it:

1. Perform a standard squat movement

2. Jump when standing up

3. Go straight into the next squat upon landing

Reps: 10 reps x 3 sets
Note: This puts a lot of strain on the knees, so rest if you feel pain

3. Side Plank (Core, Obliques)

How to do it:

1. Lie on your side

2. Support your body with your elbow

3. Keep your body in a straight line

Time: 30 seconds each side x 2 sets

📅 Weekly Schedule Example

Schedule for Beginners

Schedule for Those Who Are Used to It

🍽️ Dietary Tips to Enhance Muscle Training Effects

It's not just about muscle training; diet is important too!
That said, we won't do anything difficult😊

3 Basic Points

1. Be mindful of your protein intake 🥩🐟🥚

Guideline: Body weight x 1.2g (60g for a 50kg person)

Easy-to-consume ingredients:

• Eggs (1 egg = 6g)

• Natto (1 pack = 8g)

• Salad chicken (100g = 20g)

• Greek yogurt (100g = 10g)

• Protein powder (1 serving = around 20g)

2. Choose ingredients that warm the body 🌶️

Recommended ingredients:

• Ginger, garlic, chili peppers

• Root vegetables (daikon radish, carrots, burdock root)

• Fermented foods (miso, kimchi, natto)

• Warm drinks (hot water, ginger tea, herbal tea)

3. Replenish nutrients within 30 minutes after muscle training ⏰

After muscle training is the "golden time" when your muscles are craving nutrients!

Recommended menu:

• Banana + milk

• Rice ball + boiled egg

• Sandwich

• Protein drink

📈 How to record to feel the effects

Feel the changes by keeping a record! 📊

One of the reasons I was able to keep it up was "keeping a record."
Seeing the changes makes me more motivated ✨

Basic recording items

• Date

• Body temperature (upon waking in the morning)

• Body weight

• Muscle training content

• Physical condition/things noticed

My record example

January 10, 2024

• Body temperature: 35.3°C

• Weight: 52.5kg

• Muscle training: All Level 1 exercises (15 minutes)

• Observation: I feel like my hands are warmer than yesterday 🤔
  

April 10, 2024

• Body temperature: 36.0°C

• Weight: 51.8kg

• Muscle training: All Level 2 exercises (25 minutes)

• Observation: A friend told me, "You've been looking energetic lately!" 😊

Recommended tracking apps 📱

• Smartphone memo app (The easiest!)

• Weight management app (Easy to see graphs)

• Planner/Notebook (Recommended for analog fans)

The important thing is not to aim for perfection!
Don't worry if you miss a day.
Just think of it as "recording is also a habit" 🙂

💡 How to deal with feeling like giving up

I'll be honest.
I've also felt like giving up many times 😅

Common patterns of giving up and how to deal with them

Pattern 1: "I don't feel any results..." 😞

Solution:

• Look back at your records to find small changes

• Check not only your body temperature but also your sleep quality and how easily you get tired

• Evaluate on a monthly basis (you won't notice changes every day)

Pattern 2: 'I'm too busy and don't have time...'⏰

Solution:

• Make a rule that even 5 minutes is okay

• Utilize 'while-doing' muscle training

• Don't strive for perfection

My approach:

• Squats while brushing my teeth

• Push-ups during commercials

• Planks after a bath

Pattern 3: 'Muscle pain is tough...'😖

Solution:

• Don't overdo it (rest when it hurts)

• Improve blood flow with light stretching

• Soak in a bathtub for a long time

Muscle soreness is proof of growth! However, don't overdo it🙅‍♀️

Pattern 4: "I tend to slack off when I'm alone..."👥

Solution:

• Declare it on social media

• Involve family or friends

• Join an online community

In my case:
I posted on Twitter with the hashtag #LowBodyTempImprovementChallenge.
Connecting with people who have the same concerns was encouraging😊

🎉 Changes after my body temperature rose

After continuing for one year, my body temperature went up from 35.2°C to 36.3°C!
I'm happy with just that, but there were many other changes too✨

Physical changes 💪

① I stopped catching colds!

Before: Caught a cold once a month😷
After: Only once in the last six months, and it was mild

② Improved sensitivity to cold

Before: Needed socks even in summer, hands and feet were like ice🧊
After: Fine barefoot, and people tell me my hands are warm when I hold theirs

③ Less fatigue

Before: Always sleepy in the afternoon, exhausted by evening😴
After: Energetic all day, active until night

④ My skin condition improved

Before: Dullness, concerned about dryness
After: Improved complexion, better makeup application✨

⑤ Diet effect

Before: 52.5kg (chubby physique)
After: 51.8kg (toned physique)

My weight hasn't changed that much, but my appearance is completely different!
I think I've gained muscle and lost body fat😊

Changes in mindset ❤️

① Gained confidence
The successful experience of "there are things I can keep doing too" has given me confidence💪

② Became more positive
When my physical condition is good, my mood becomes positive too.
I don't get down over small things anymore🌈

③ Wanted to challenge myself with new things
Because I was able to continue muscle training, I feel like "let's try other things too"✨

Changes in lifestyle 🏠

① Started going to bed early and waking up early
Since I get moderately tired from muscle training, I naturally have a good sleep rhythm😴

② Started being conscious of my diet
I've developed the habit of thinking about protein and nutritional balance🍽️

③ Started using the stairs
I've gained stamina, so I choose the stairs over the escalator👣

🤔 Frequently Asked Questions Q&A

Q1. How long does it take to feel the effects?

A1. There are individual differences, but in my case:

• 2 weeks later: I feel like I'm doing somewhat better

• 1 month later: Body temperature rose by 0.3°C

• After 3 months: Clearly improved cold sensitivity

• After 6 months: People around me say, "You look healthier!"

The most important thing is to keep going without rushing!🌟

Q2. Do I have to do it every day?

A2. Not at all!

I also started with 3 to 4 times a week. The important thing is "not to stop."

Recommended pace:

• Beginner: 3 times a week

• Once you get used to it: 4-5 times a week

• Advanced: 6 times a week (1 full day of rest)

Q3. Is a restricted diet necessary?

A3. Strict dietary restrictions are not necessary!

What I focused on:

• Consciously consuming protein

• Choosing ingredients that warm the body

• Nutritional replenishment after muscle training

Unreasonable dietary restrictions are not sustainable, and muscles won't grow either🙅‍♀️

Q4. Is protein necessary?

A4. It's not essential, but it's convenient to have!

Benefits of protein:

• Easily supplement protein

• Can be consumed immediately after muscle training

• Wide variety available so you won't get bored

It's unnecessary if you are getting enough from your meals😊

Q5. Should I buy equipment?

A5.Bodyweight training is enough at first!

Once you get used to it:

• Dumbbells (2-5kg)

• Training mat

• Ab roller

But please start without equipment first✨

Q6. What should I do if my joints hurt?

A6.Don't push yourself! Take a break🛑

How to handle it:

• Avoid the painful area and train other parts

• Switch to light stretching or walking

• Consult a doctor if pain persists

Pushing through the pain is counterproductive😖

🌟 Finally: You can definitely do this too!

Thank you for reading this long article to the end😊

To be honest, I used to hate exercise.
My PE grades were always a '2', sports day was depressing, and I was always fighting for last place in marathons...😅

Even someone like me was able to improve my low body temperature.

What's important is:

• Don't aim for perfection

• Celebrate small changes

• Make consistency your top priority

• Proceed at a pace that suits you

If your body temperature rises by 1°C:

• Immunity increases by 37%💪

• Basal metabolism increases by 12%🔥

• Internal enzyme activity doubles⚡

Just imagine it✨

• Yourself finding it easier to wake up in the morning

• A version of yourself that no longer catches colds

• A version of yourself whose hands and feet are always warm

• A version of yourself that can stay energetic all day long

• A version of yourself that is full of confidence

That future can be yours if you start today🌈

If I could do it, you definitely can too!

Why not start today by doing just 10 wall push-ups?

Let's start a warm-up lifestyle together!💪✨

📝 I'm waiting for your comments!

After reading this article, please let me know in the comments😊

❓ Questions/Consultations

• What should I do in the case of XX?

• I'm struggling with △△

📊 Status Report

• My normal body temperature is XX°C

• I'm having trouble with these symptoms

💪 Challenge Declaration

• I'm starting today!

• I'll do my best with the goal of XX

✨ Results Report

• "I tried it for ○ days, and here are the changes I noticed."

• "My body temperature went up by ○°C!"

🤝 Encouraging Each Other

• Let's find friends who share the same concerns.

• Let's support one another.

If we all work hard together, we can definitely keep it up!

I'm looking forward to your comments! 😄🌟

#ImprovingLowBodyTemperature #MuscleTrainingForBeginners #WarmingActivities #IncreasingBasalMetabolism #RaisingBodyTemperature #ImprovingColdSensitivity #HealthyHabits