The Triple Digit Diet

The Super Elusive Triple Digit Weight Loss Diet

CHAPTER TWENTY

Kicking It Up a Notch!

So you want to lose weight really fast? Even faster than a speeding low-carb way of life? Okay. I'm going to show you how. This will probably take a bit more effort and determination on your part. Eating lots of your favorite foods to lose weight doesn't take much dedication. Right? Well, getting exercise is something we've become accustomed to doing without. We've got to change that right away.

You have several options. If you don't get any exercise at all, then walking will be beneficial. If you're very overweight, then have a go at walking first before anything. Letting your heart get used to this first is smart because it needs to become familiar with beating faster and working harder.

Furthermore, I believe that if you can lose weight by doing light exercise now, you'll get better results from more intense exercise down the road.

Here's my theory: Eventually, your body will get used to whatever exercise you're doing - and adjust to it. When this happens, you'll find that weight loss becomes more difficult. If this happens before you get a chance to lose all your weight - that will be very discouraging.

Do your best to lose weight with the easiest, lightest exercises first. This way, once you get used to the easy ones, you can push harder to send your body into another weight loss cycle (and out of a plateau). If you start from the very top and get used to that - you're in trouble - there's nothing more you can do. However, if you can still kick it up a notch, you'll be fine.

Later on, you can get into the more intense workouts. However, if you're NOT very overweight, walking may not give you the results you're looking for. If you feel you definitely need more than just walking, skip to the Cardiovascular Training section right after this one.

In any event, try walking for a half an hour to forty five minutes. 30-45 minutes is usually plenty of time to get the blood pumping. If this is a bit too much at first, just do what you can and don't worry about it. You'll work your way to longer walks in no time. Start off slowly and you'll see how quickly your energy levels improve.

More importantly, you’ll begin to feel more energetic all day long. You'll sleep better at night, find it easier to wake up in the morning, and be in an all-around good mood. Exercise helps to release endorphins - which reduce the sensation of pain and affect emotions. We're talking serious positive changes in your life here. Stay positive! Things are about to change for the better...

Being that you're on a low carbohydrate/high protein regimen, you can build muscle tone quickly. This added muscle tone will speed up your metabolism even more. Getting exercise and building muscle are great ways to boost your weight loss right away.

As time goes on and thirty to forty five minutes is no longer a challenge, try walking a little faster and swing your arms at your sides a bit. You can even buy hand and foot weights to make this workout more intense.

The Next Level: Cardiovascular Training

If you need something a little more than walking, I'd like to suggest a stationary (aerobic) bike, treadmill, rowing machine or elliptical machine. Your goal here is to keep moving for thirty to forty five minutes. This is where you start to really turn on your fat thermostat.

I usually don’t recommend more than thirty to forty five minutes because sometimes aerobic exercise that lasts longer can cause your body to start using proteins for energy. This means you'll actually start burning muscle instead of fat. This would be totally counter-productive.

The more muscle you have on your body, the faster your metabolism is. Moreover, thirty to forty five minutes is a sufficient amount of time to burn fat - especially for those on a low carbohydrate regimen.

Just about all gyms have a section with aerobic machines (like the ones I mentioned above). These days gym memberships can cost as little as $10 per month. On the higher end you may find a really nice gym charging $35 per month. There are a few pros and cons about going to the gym. First, the good points:

#1. They have all the tools you need. Usually, you can monitor your heart rate by simply holding onto handlebars. Many machines have a setup where you can enter your age and weight. This will allow the machine to tell you where your heart rate should be during exercise.

As the machine monitors your heart rate (by holding onto special grips/bars), it will adjust automatically. If your heart is beating too fast, the machine will get a bit easier on you and allow your heart to slow down. If your heart rate is not high enough, it will get a little tougher. Machines with this kind of technology will typically at least let you know when you’re training too hard.

#2. Usually, the machines at the gym are much nicer than the ones you can buy (or afford to buy) for home. This is what you're paying for: A great piece of equipment with no worries about maintenance. These types of machines do need occasional maintenance and if you’re not very handy you’ll need to hire somebody to take care of that for you.

#3. The perfect atmosphere. No distractions. There's nothing else to do at the gym but workout! You can't change the channel and get interested in something else. You can't open up the fridge and get something to eat. And nobody is going to convince you to go out for a few drinks.

Plus, you can see all the other people who've been getting in shape around you. This is a great incentive! While you see other people actually succeed, you realize that you can to. (You can... And you will...)

And now, a couple of bad points:

#1. It costs money. Hey, nobody likes to pay. That's an easy one. It's nice to pay just once (as in a home machine). But keep in mind, if something breaks, you've got to pay to have it fixed. Or, if you want the latest and greatest equipment, you've got to go and buy it.

#2. You have to go there. Yes, you actually have to get up and go. This only SEEMS like a bad point. It really isn't - but I'm going to include it here anyway. Believe it or not, when people buy equipment at home - it often goes unused. Sure, for a while you may be on it every day. But, you'll find better things to do at home than workout.

Another option would be to try some aerobic videos. If you’re not comfortable training in front of other people at the gym yet – try one of those videos out and see what you think. This is a good way of getting started very inexpensively in the privacy of your own home. There are so many types of choose from. Click here to get started.

It’s amazing how many people don’t recognize this simple way to lose weight. These videos sell so much because they work. Try one of the kickboxing aerobic videos. Those seem to be a really big hit these days. If you don’t know for sure whether or not this type of thing is for you, try renting one from Amazon or check Netflix.

Or, just tune in on television. It’s right there on your television. If you’re living a low-carb lifestyle, you’ve got a tremendous advantage already! You’re burning fat right from the get- go! There are no carbohydrates in the way to worry about. Each and every day you’re low- carbing and exercising, you’re burning away fat...

If you can avoid checking the scale for a few days, please do. You’ll feel better seeing three pounds lost in three days rather than one pound per day, three days in a row. It’s a psychological thing.

In any event, just do it! Whether it’s at home or at the gym. Get exercise! It's very important - start slow and work up to thirty to forty five minutes. It could help you to lose weight twice as fast - or faster!

As a side note, I've heard many people complain about stair climbers. I don't recommend them. They can build up your rear end so much that even after you lose weight, it still looks big. If you want a really big, muscular behind, than this is a good way to build it up. But, more often than not, I hear about people being a bit disappointed.

As a similar example... For awhile I was doing heavy abdominal work. I built a great core and midsection but I actually overbuilt my obliques. Obliques are the ab muscles at your lower right and left sides. One of my biggest trouble areas for my body are love handles. I hate them! When I got down to ten percent body fat and had a roaring six pack, I still had a little stubborn fat that I could not get rid of over my obliques.

What a terrible idea it was to build these muscles up! Even the slightest bit of mush covering my obliques makes it look like I have huge love handles. I figured the muscle would eventually atrophy to the point where they weren’t so visible - but that never happened. They may have got a little smaller - but not small enough. So now it seems I have permanent love handles.

I’m sure I could work my butt off and get down to eight percent body fat and probably have nice, firm obliques - but it’s just not worth going crazy over for me. I’m not a movie star, model or body builder. I’m just some guy who wants to be healthy and in great shape. I want to stay young for as long as possible.

Before we move onto the next talk, I want to remind you to warm up before you get into any challenging exercise. Start slow and give yourself a few minutes to build up speed or work. And when you finished, don’t forget to cool down either. I typically do forty five minutes on the elliptical and my first couple of minutes is really easy. I do an extra five minutes (for a total of fifty) just cooling down. This is very important - especially after a hard work out.

Technology and weight loss

Have you been on any aerobic exercise machines lately? They're certainly amazing tools to help you lose weight. Many of these machines will have several programs to choose from. For example, there may be a Racing Mode where you can race against a computer or real life competitor. This is a great way to take your mind off what you're doing. Before you know it, your time is up and you've burned off your fat for the day.

Another program may have hills or mountainous roads. You'll actually feel yourself working harder when going uphill! On a treadmill, you'll actually be walking, jogging or running uphill as the platform raises higher. A stationary bike will simply increase and/or decrease resistance depending on what the road is like ahead.

Many of the inexpensive home machines don’t have these options - but they are becoming more popular. As America becomes more health and fitness conscious, these options become more readily available. If you have the expendable funds to buy the better home gym equipment - there are lots of options. But the inexpensive ones work fine as well. Throw on a pair of headphones, put on your favorite energetic music and get moving! There are lots of nice home cardiovascular machines listed here.

Another activity to help you burn fat would be weight training. Like I mentioned earlier, the more muscle you have on your body – the faster your metabolism is. Here's a good example of the seven day schedule that turns on my fat thermostat:

Exercise Routines

Day 1: Quadriceps (Front, top of legs), Hamstrings (Back, top of legs), Calves

- Squats 4 sets of 8-12 repetitions
- Leg presses 4 sets 8-12 repetitions
- Lying leg curls 4 sets of 12-15 repetitions
- Stiff-leg dead lifts 4 sets of 8-10 repetitions - Standing calf-raises 4 sets of 15 repetitions

Day 2: Rest. Take a day off. Recuperation is very important. Day 3: Deltoids (Shoulders), Traps (Neck)

- Seated barbell presses 4 sets of 8-12 repetitions - Upright rows 4 sets of 12-15 repetitions
- Seated side laterals 4 sets of 12-15 repetitions
- Bent laterals 4 sets of 12-15 repetitions

Day 4: Latisumus Dorsi (Back), Triceps (Back, top of arms)

- Wide-grip front-pull downs 4 sets of 12-15 repetitions - Barbell rows 4 sets of 12-15 repetitions
- Press downs 4 sets of 12-15 repetitions
- Seated extensions 4 sets of 12-15 repetitions

Day 5: Rest again. If you want, you can do some aerobic exercise today. Day 6: Pecs (Chest), Biceps (Front, top of arms)

- Incline barbell presses 4 sets of 8-10 repetitions
- Flat bench dumbbell flyes 4 sets of 12-15 repetitions

ALTERNATE WEEK (Switch off from one week to the next)

- Barbell bench-presses 4 sets of 8-10 repetitions - Incline bench flyes 4 sets of 12-15 repetitions

AND along with Pecs:

- Alternate dumbbell curls 4 sets of 8-12 repetitions - Dumbbell preacher curls 4 sets of 8-12 repetitions

Day 7: Rest

Prefer a really simple program?

Here it is...

Okay! Don’t want to remember all these different exercises? Just think PUSH and PULL. Here we go.

Day 1: Pushes. Any exercise where you use your arms or legs to PUSH. Examples are bench presses, shoulder (military) presses, squats...

Day 2: Pulls. Any exercise where you use your arms or legs to PULL. Examples are curls, lat pull downs, leg curls...

Day 3: Rest
Day 4: Pushes
Day 5: Pulls
Day 6: Rest
Day 7: Rest
How’s that for simple? You can find some really great home gyms here.

Note: It’s a really good idea to begin each workout by exercising your abdominal muscles. This will allow your body to warm up before moving onto weights or machines. Before you know it, you’ll be thin enough to see the muscles in your abdomen. Now that’s a serious accomplishment – and you CAN do it. Believe me. I see results like this all the time! Try these:

Any abdominal exercise that has you raising your legs is working your lower abs more than anything. Crunches work more the top and middle. I love using the crunch machines as well as kneeling in front of a rack that has a rope hanging that I can pull down, nearly touching my head to the floor. That’s another version of crunches. Here are a few ab machines that work really well.

Adopting An Active Lifestyle

Some more options would be extremely basic. Have you ever considered taking up a sport like Tennis? Volleyball? It doesn't have to be anything extreme. Just something to get you moving. If you can have fun while exercising, that's all the better. You can't beat doing an exercise that you really enjoy. You don't need any incentive because it's fun.

You can even make a major change in your life and move into a whole new direction. Have you ever considered something like Martial Arts or Kickboxing? I do various mixed martial arts and I’m always learning new techniques. This not only keeps me healthy, young and energetic - it also helps my ability to defend myself in a worst case scenario situation. It’s a little time consuming so it has to be something you want to do. Otherwise you’ll just stop going. But it’s a great confidence builder.

Whatever the case may be, now is a great time to get started with exercise. If you’re new to the low carbohydrate lifestyle, you have an advantage to begin with. Now, if you add exercise to the picture, you’re going to lose weight faster than you ever imagined you could have. The only bad part about all of this is how you’ll wish you started sooner...

Important: If you ever feel dizzy, light-headed or are experiencing any form of discomfort or pain while exercising, stop immediately. If the symptoms persist, contact your physician. This guide is not intended to replace your doctor’s advice. Before starting any strenuous exercise regimen, seek the advice of a qualified physician.

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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.