The Triple Digit Diet

The Super Elusive Triple Digit Weight Loss Diet

CHAPTER THIRTEEN

Exercise is Good!

And You're Going to Love It...

During the first couple of weeks you might not have the energy to do much - but if you’re energetic and you can hit the treadmill once a day for up to thirty minutes and/or no more than forty-five, you can easily lose fifteen pounds in either your first couple of weeks or in a couple of weeks after induction is over. Any more than forty-five minutes and you can start burning lean muscle mass. Of course, you don’t want to do that.

Tip Alert!

Muscle burns fat, so you want to keep it. The more you have, the faster your metabolism is - and that means more fat burning off your body).

Otherwise, most of your weight loss in the beginning will be water - but who cares? You're losing fat and inches around your waist - and you’re preparing your body to fuel itself with fat instead of carbohydrates. So whether you’re losing fat or water in the beginning - you’re on track for good things to come.

You don’t necessarily need to exercise during the first couple of weeks before you start adding small amounts of additional carbohydrates to your regimen - but if you have the energy, give it a shot. Listen to your body, see how you feel, and proceed accordingly. Even ten or fifteen minutes is better than nothing if you have the energy. If you're not in good shape, simply walk on the treadmill - or go for a walk around your neighborhood.

Let me show you exactly how this is going to work. :)

Let’s say you have over 100 pounds to lose and running isn’t something on your to do list any time soon. Let’s start with a 10 minute walk on a treadmill. These days, gyms like Planet Fitness offer $10 per month memberships. Give it a shot. We’re talking about changing your life for the better here. $10 per month...

So after a few days of doing that ten minutes on the treadmill, you’re going to be shocked to see that ten minute mark come so quickly. The first time might have actually felt like a half an hour! But now your body is getting used to the challenge - so when that ten minutes comes around you feel like you can do an extra five or ten minutes - and you will!

After doing this for a few days, you’ll find that extra five or ten minutes is a breeze. You’re going to work yourself up to doing 40 minutes of walking on the treadmill. Believe me, it’s not going to take long. By this point everybody is going to notice your weight loss and your clothes are going to start fitting loosely.

Now, not only do you have more energy and the capacity to work harder, you’re going to be excited to do so because you know this is working - and you’re losing weight, looking better and feeling better. And one of the reasons this is working so well is because of your new way of eating. You don’t only feel better because your body is now burning fat for fuel, but you’re less hungry - so you’re actually eating less. This is amazing! It’s all coming together...

So you’re up to 40 minutes on the treadmill and you still have energy in reserve. Next time you’re going to go on a bit of an incline. The treadmills have a feature to raise the incline so it’s like you’re walking up a hill. Over the next week days you’re going to make that hill steeper and steeper and eventually feel like you need a better challenge.

What’s going to happen? You’re going to lower the incline back to flat - and start jogging. You - yes, you - are going to jog. Now that’s where things get a little sticky FOR ME. I’m not a jogger. Yes, I can run a “5k” these days - and I’ve done a few - but I’m not a jogger. I moved to the Elliptical machine. This is a stationary machine used to simulate stair climbing and walking, jogging or running. It’s my cardiovascular exercise of choice.

When I first started increasing my time on the treadmill - I thought I’d give the Elliptical a try. Two “pedals” and I was done. Nope! Not for me. Now, as mentioned up above, I’m doing high intensity interval training for 40 minutes with a 5 minute cool down - burning anywhere between 500 and 600 calories at a time. I never thought I’d be where I am now when I first tried the Elliptical machine...

One of the nicest things about low-carbing is that you don’t necessarily need to work out to lose weight. It just happens naturally. Regardless, exercise helps your body stay healthy in various ways - including disease control and slower-aging. Yes, you can stay younger for longer by exercising. That’s one of the things we’re doing here. We’re going to give you the best chance for a long, happy and healthy life by making these changes...

Simply walking is not enough for anything but maintaining. Neither is regular bike riding. Neither is holding on to a shopping cart while browsing the aisles at the store. On a regular bicycle, there’s way too much time where you’re just gliding and not pedaling. Don't waste your time. Sure, it's fun to do this type of exercise, but you're not going to lose a lot of weight unless you get your heart rate up.

Walking and leisure bike riding won’t push your heart rate to where it needs to be. If it did, everyone would be thin. And all those people who walk around the building at lunchtime wouldn't still be so over weight. Most cardiovascular gym equipment these days has a chart to show where your heart rate should be for your age and weight. Safety is most important so be sure to look for that chart before you go raising your heart rate with cardiovascular training at the gym.

The muscle you develop by riding a stationary bike, walking on a treadmill or using an elliptical will help you to burn fat. Like I mentioned earlier, it's a fact that the more muscle you have on your body, the faster your metabolism is. A little weight lifting won’t hurt either! You might not be thrilled about lifting weights but once you start getting into better shape, I have a good feeling you’re going to want to pick up some weights.

This isn’t merely about improving you on the outside, it’s about improving you on the inside. Once your outside is in order, your inside (mentally) is going to be in a better place. You’ll have a better image of yourself - which will help improve lots of things on a more psychological level.

Did I forget to mention that exercise boosts the immune system? Not only are you slowing down the aging process, burning fat, building muscle - making your body look good and your mind feel good - it’s strengthening your body’s defenses against sickness! This is a fact and another great reason to exercise on a regular basis. Speaking of aging and the immune system, let’s talk about how carbohydrates affect these things for a moment...

Refined carbohydrates and sugars weaken the body and make it more susceptible to accelerated aging and disease. In other words, carbs and sugars depress your immunity! How do we know this?

Our white blood cells are the body's most important defenders, protecting us from pathogenic invaders. More than twenty years ago a large study demonstrated that the effects of refined carbohydrates (sweets and sugars) cause the leukocytic index to plummet. The leukocytic index measures immune function by counting how many harmful organisms one white blood cell can destroy in one hour.

The average American (whose diet is not too healthy to begin with) has a Leukocytic Index of 13.9. Within fifteen minutes of ingesting 100 grams of refined carbohydrates (the amount normally ingested at dinner) the leukocytic index falls to 1.4! In other words, immune function drops 90 percent and lasts for two hours after eating refined carbs and sugars.

Refined carbs and sugars depress immune function and put undue strain on the pancreas and the entire endocrine system. Unable to metabolize large amounts of refined carbs and sugars on a daily basis, bodily organs become overworked and eventually malfunction increasing the risk of accelerated aging and disease.

Hormone Replacement Therapy

When I speak about exercise I typically mention Hormone Replacement Therapy (HRT). Let’s talk about that for a moment. Now here’s some real thinking outside the box. Now this isn’t for everybody. I recently gave this a try as I’m middle aged and my testosterone was gauged a little on the low side. I was given a low dose - nothing anywhere near the amount bodybuilders use - for about two months. It’s not about “getting huge” - it’s about staying healthy.

Unfortunately for me, while it did make me feel great (more energy, better sleep, boost in mood, etcetera), it raised my PSA (prostate specific antigens). This doesn’t happen to all men - but it does happen to me. They even say it’s not so out of the ordinary - but I’m not one to take chances.

It IS a good solution for many people. And not only for men. I know several women on TRT and it’s doing them good. Their blood work is coming back great. And one woman’s blood work has even improved enough to impress her doctor where her risk for heart disease has decreased significantly.

There are two parts to hormone replacement therapy. HGH (human growth hormone) and testosterone. HGH, to keep a long story short, is what keeps you young. It helps to regulate body composition, body fluids, muscle and bone growth, sugar and fat metabolism, and possibly heart function.

If your HGH is low, your body composition suffers. For obvious reasons it may be a good idea to have this hormone level checked as it could make a big difference in your ability to burn fat and build muscle - which also burns fat by increasing your metabolism.

As for testosterone, higher levels make it easier for your body to burn adipose tissue (fat), instead of muscle mass. Increased testosterone boosts the metabolic rate, which increases the energy burned, and thus creates a bigger calorie deficit.

You can try some natural testosterone boosters here. “Test boosters” typically tell your body to make more of it’s own, natural testosterone. One of the ways they can work is by inhibiting hormones responsible for converting testosterone to estrogen. There are various ways to go about getting prescription strength HRT or TRT. Either do a search or discuss it with your doctor at your next visit.

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Disclaimer - No Medical Advice: The information posted here should not be considered medical advice and is not intended to replace consultation with a qualified medical professional. If you have a medical condition, or are taking medication, do not begin this or any diet program without first consulting your health care professional.