Single Most Effective Way to Get In Shape
“Better Health Begins At The Cell.” -Dr. Bill Cole
(If you have or suspect you might have thyroid related problems go to ColeClass.com and watch the short video (about 23 minutes) that I made for you. It’s free… You don’t even have to give me your email.)
Hi everybody, the other day while I was working out at my gym, something struck me. There might have been about 15 people there. It wasn’t very crowded when I was there. What struck me was that two-thirds of the people there were women. Back in my day, my brother Brian and I owned a Gold’s Gym in our home town for 10 years. Maybe about 10% of our members were women. Probably not even that. Things have changed, and you’d find more and more women understanding the benefits of exercise, weight training in particular.
As a natural health practitioner, I’ve not only seen it in my own life in how it helped me reverse some developing health problems that I had at one time, but it’s something that I’ve seen with my patients time and time again play a really valuable role in allowing people to accomplish their health goals.
A lot of times we think of weight training like it’s going to bulk you up, and even today, you would think that those myths would be dispelled. But there’s still a lot of women that believe that lifting weights makes them bulky, but nothing could be further from the truth.
Back in the day when I was diagnosed, I was raising my life insurance, and the life insurance company sent a doctor to my office. They drew blood and came back a week later. I had failed. Here I am a guy preaching health, right, and I failed the life insurance exam. I let myself go. I was doing things opposite of what I was telling my patients to do. I was just letting life get in the way. A lot of us are guilty of that, right? Living a life of convenience.
I was busy. I had multiple practices. We had the gym business. Plus, four young kids. I just let things get in the way. I was shocked.
They came back and told me that I had high blood pressure, high cholesterol, high triglycerides, and I had a fatty liver, my liver enzymes were elevated, and I was pre-diabetic. That’s just what the blood test showed! What I didn’t explain to them was that I was dog tied, I had brain fog, I had sleep issues, skin issues, and a lot of things that pointed to health that was deteriorating at a relatively young age. I was in my 40s at the time. The thing that was really a punch to the solar plexus was failing that exam made me realize that I’ve got to go back and just do the things that I was preaching to my patients.
A little bit over six months later, I had really changed physique-wise right. More importantly, I had changed health-wise. All of my health problems went away. My high cholesterol, triglycerides, blood pressure, and all. I was no longer pre-diabetic. Everything went away. All of my symptoms went away.
I went back, and I felt like I took 20 years off the clock. I was reinvigorated then. It just made such a difference not only in how I looked, but how I felt. I just became so much more productive. My mind became so much more clear. Exercise played a role in that. Yes, you have to change your diet! You have to quit throwing gasoline on a fire, or that fire, like we always preach, is the cells of our body that are inflamed and damaged. That’s where sickness and disease begins.
Exercise can play a role besides the diet. Yeah, it can change the way that you look, and that’s to me is just more cosmetic. If you’re interested in that, if you want to lose weight, if you want to tone up, there’s absolutely nothing in my experience that’s more productive than a combination of weight training what I would call burst training, or high intensity interval training. It doesn’t take a lot of time. I spend no more than 30 minutes in the gym. Sometimes, if I’m only there doing burst training, I might only be there for 10 or 12 minutes literally, and then I’m back out of the gym again. A lot of times, I do it at home. I have an elliptical trainer at my house, and I’ll use it.
My point to you is that what it did for me, besides change how I looked, is that it was useful in helping me get my health back! It helped me with regaining lost strength, just making life easier overall, increasing blood flow, improving my brain, and relieving my joints and the soreness that I felt all of the time.
It reduces inflammation in your body. It re-sensitizes hormones in your body. It will make your cells more receptive to the hormones whether it’s thyroid or insulin. That’s how I was able to help get rid of my prediabetes, right? Insulin-resistance, that’s what was happening in me, but by resensitizing those cells (and exercise playing a role in that), I was able to completely get rid of that. Today in my practice, we have type two diabetics regularly who come to us, who have been told by their medical doctor “There’s nothing you can do, you are destined for a lifetime of taking this medication”. We say, “Baloney!” There are things you can do! The evidence is out there. It’s their own evidence. The medical doctors are not reading their own research. About 90–95% of type two diabetes is completely reversible if you catch it early enough for sure, and also if you do the right things addressing the cause of why you became diabetic.
Nobody is diabetic because they lack Metformin. The MDs wanted to put me on cholesterol medication and blood pressure medication, and I said, “No way, it’s not what’s going to fix my problem. I’ve got to address the reason why my cholesterol and my blood pressure and my triglycerides were elevated.”
Well anyway, changing the diet, getting an exercise program, weight lifting with high intensity training or burst training. Here’s the thing for you girls and some of you guys, when you lift weights, you can’t just go in, choose a weight, do some desired number of repetitions, and then stop. What I see too often, especially with older folks like me, not really lifting in a beneficial way. What I noticed when I was at the gym the other day is that the girls is that they were really working out, man. They knew what they were doing.
They were pressing it, and their last repetition was to near failure for some of the girls that I saw. One girl was doing overhead presses, and another girl was doing seated rows. They understand this concept that whenever you do resistance training, you want to take that to the point of near failure. You want to keep good form. You don’t want to overdo the weight to the point that you end up hurting yourself, but in that 8, 12, even 15 repetition range, that last repetition should be tiring. You should barely be able to get it, and then when you’re done, especially with bigger muscles like your legs or your back, shoulders and chest, when you’re done with that set, you should feel a little bit winded because anaerobically, you’re working hard. So, that’s going to wind you. That’s my advice for you guys, look into doing a resistance training program in addition to changing your diet.
It doesn’t have to be a lot, it can be 20 to 30 minutes, 3 to 5 days a week depending on the energy that you’re going to exert. You can see pretty dramatic change with just a minimal amount of time spent in the gym. Don’t let time be your excuse. Make the time for it, and I know that after a period of time, you will see the benefits from that, just like I did. It will change how you feel. It’ll not only change how you look, it’ll change how you feel, and it’ll do things on the inside that a lot of people have never been made aware of. That’s where health comes from.
I hope this helps.
Take care, guys. God bless.