1. Strictly limit or totally eliminate refined
carbohydrates from your diet.
These include: bread, cereal, pasta, cookies, soft
drinks, fruit juices, desserts, etc.
2. Exercise regularly, at least two to three
times a week.
To increase your insulin sensitivity, moderate
exercise is better than no exercise, but intense
exercise is even better. When you exercise intensely,
your body uses more glycogen, the stored form of
glucose. To replace those stores, glucose is pulled
from the bloodstream.
3. Train with weights.
Cardio exercise can improve your response to insulin,
but strength training is a far superior way to do
it. Researchers
in British Columbia found that women with diabetes
increased insulin sensitivity by 20% with aerobic
exercise. When they added weightlifting, some of
the women's results went up by 77%. A
similar study of men showed a 46% increase in
insulin sensitivity after 16 weeks of resistance
training.
In addition to all the negative effects on your health,
Syndrome X can totally ruin your physique. You can
work your butt off in the gym but Syndrome X will
negate everything you've done and drastically inhibit
or completely stop your gains.
The most common mistake I see many bodybuilders and
fitness enthusiasts making is excessive consumption
of refined and high glycemic carbohydrates. In many
cases, that stuff eaten even in moderation does way
more harm than good.
Cut those entirely out of your diet and you'll not
only LOOK better but you'll be much healthier, too.
All the best,
Doberman Dan
