go to the gym for about 45 minutes at least 3 to 4 times a week. I encourage you
to keep a log of how much time you spend exercising. In fact, counting exercise
time is the only math you’ll need to do on the Perfect 10 Diet.
Carbohydrate or Fat Loading Before Exercise
There are great misconceptions in sports nutrition about which fuel source is best
to enhance muscle performance. Many experts believe eating carbohydrates
before exercise will provide instant energy. I disagree. Research indicates that
eating fat before exercising improves performance as well as endurance. Fat
provides twice the energy needed for heavy exercise and triggers less of an
insulin response before a workout, so you’re better able to sustain the workout.
If you eat too many carbohydrates before exercising, your blood sugar level will
spike, and this will stimulate the release of insulin. This forces your body to burn
your last meal rather than your fat.
You’re less likely to lose weight in this scenario. Fat gives you the endurance
to exercise longer, and it improves performance. Eating carbohydrates after a
workout is a better option, as it will replenish the depleted glycogen stores in
your muscles and liver. For example, have a full-fat yogurt or some olives with
cheese for a snack before a workout, and then have a meal with slowly digesting
carbs after. Also, I recommend you eat some protein after heavy workouts to
boost HGH production.
I Suffer from Elevated Blood Pressure. Should I Exercise?
Yes, if you suffer from hypertension, I still encourage you to exercise, but don’t
limit your workouts to anaerobic activity alone. Include more aerobic activity in
your routine. Research indicates that hypertensive people do better with aerobic
exercise alone or a combined aerobic/ anaerobic exercise routine.
Body Mass Index (BMI)
You’ve begun the Perfect 10 Diet, but your weight hasn’t budged. Even worse,
maybe it’s gone up. Don’t be alarmed. Muscle weighs about 20 percent more
than fat, so even a dramatic fat loss may not translate into a dramatic dip in body
weight. Gauge your weight by how well your clothes fit. The body mass index
(BMI) is the percentage of fat in the body, and it’s more important than weight
alone. It’s a more accurate way to determine measurements of body weight. For
example, a 200-pound weight lifter with a BMI of 6 percent can be confident