Page 67 - BTC Debunking the diet

Chapter 10: Run Walk for Life & Crossfit

Okay, so these two elements aren’t exactly diet programmes, but exercise
programmes. We are including them because, ultimately, you really need to
keep your weight down AND exercise to make the most important health
impact in your life. Also, research has shown that you need to do both types
of exercise for peak health: you have to get your heart rate up (cardio-
vascular exercise), and you have to build the muscles (strength exercise).
The former keeps the heart attacks, strokes, diabetes and atherosclerosis at
bay; the latter will build, strengthen and fortify both muscles and bones.

Now, you probably already know this, but let us regale you with the
information again: sadly, unfortunately, you cannot only exercise and still
effectively lose weight. Sigh…

Allow us to explain briefly. Yes, it’s true that it’s a simple equation of calories
consumed versus burned: if you always use up more than you put in, you
would look great in that bikini. The problem is that you’d have to kill yourself
with the amount of exercise needed because most of the foods we eat are
so high in calories.

Nutritionists and personal trainers will tell you that the equation is 80% what
you eat, and 20% exercise. So if you really feel you can’t handle both, then
rather watch the food and skip the exercise.

Research has also shown us that the body actually needs 150 minutes of
exercise a week in order to keep you at your optimum functioning level.
People who exercise have stronger immune systems and are less likely to get
sick. An article in Time Magazine showed that a decent level of exercise can
also repair damaged blood vessels, while additional research into
epigenetics and neuroplasticity seems to suggest that a stroke or ischemic

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This booklet © 2019, Rob Rodell, all rights reserved.