Topics

Exercise, Workout

For dieting, meal improvement rather than exercise

2018.02.01

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  First, please read “If there is no need to exercise to lose weight…".

1.When proposing exercise, always provide meal coaching too

  What I’ve learned through my experience of instructing exercise and diet, is that most of the people can’t get good results only with exercise. As I came in touch with many clients (who couldn’t get good results), I started to realize a pattern in those clients who couldn’t get results. They all had problems in their eating habits such as they kept eating what they like or didn’t want to change their eating habits…

  When we think of the mechanism to make a body slim,there is no dieting way more effective than to control one’s meal and I believe it’s proper to think that exercise is just added to it.
  Most of the diet books do explain a method of exercising and they always refer to a person’s meal. Those who got results and became slim, it was not due to exercise, but their meal (caution: it’s not dietary restriction). *snip*

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   It is important to understand that the basic premise for a beautiful body style is through exercise and reducing size or weight, this is possible by improving meal.
° Citation from “For dieting, exercise should be 10% and meal should be 90%” by Takuro Mori°ň

  I wanted to say the same thing, but since the words of a sports professional is much more creditable so I just quoted him. The book called “Get Slim with Exercise” always refers to eating habits. Its content is to avoid junk food. Eat traditional Japanese food and dishes that improves metabolism. I think the recent trend is to eat enough and do exercise.


 
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  If you eat enough but got slim, you might think that exercise contributed a lot in reducing weight. However, it’s a misunderstanding. The calorie consumed by exercise is little and only by changing what you eat can make people slim. Exercise should rather be considered in creating a well-trained body after getting slim.

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 2.Little benefit of consumed calorie

  "Faith in the health benefit of physical activity is now so deeply ingrained in our consciousness….
  But the question I want to explore here is not whether exercise is fun or good for us or a necessary adjunct of a healthy lifestyle, as the authorities are constantly telling us, but whether it will help us maintain our weight if we're lean, or lose weight if we're not. The answer appears to be no. (P41)
*snip*

 A 250-pound man will burn three extra calories climbing one flight of stairs, as Louis Newburgh of the University of Michigan calculated in 1942. "He will have to climb twenty flights of stairs to rid himself of the energy contained in one slice of bread!" So why not skip the stairs and skip the bread and call it a day? (P48)
*snip*


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 Other experts took to arguing that we could lose weight by weightlifting or resistance training rather than the kind of aerobic activity, like running, that was aimed purely at increasing our expenditure of calories. (P54)


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  The extra muscle would contribute to maintaining the fat loss, because it would burn off more calories°›muscle being more metabolically active than fat. To make this argument, though, these experts invariably ignored the actual numbers, because they, too, are unimpressive. If we replace five pounds of fat with five pounds of muscle, which is a significant achievement for most adults, we will increase our energy expenditure by two dozen calories a day.
  Once again, we're talking about the caloric equivalent of a quarter-slice of bread, with no guarantee that we won't be two-dozen-calories-a- day hungrier because of this.


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  And once again we're back to the notion that it might be easier just to skip both the bread and the weightlifting."  (PP.54-55)
° Citation from “Why We Get Fat?” by Gary Taubes°ň

3.Exercise won’t reduce body fat?

 “Body fat is a stored energy so the body won’t use it so easily. Even if you exercise real hard or work hard to get slim in short term, glycogen is mainly consumed, which is the quick energy stored in the liver and muscle. Glycogen is a glucide and when we consume glycogen, the body wants to recover it by gaining more glucides by eating sweet things. *snip*

  Even in aerobic exercise which is said to consume more body fat, the half of the consumed calories are glycogen. I’ve said 30 minutes of running will consume 200 kcal but half of it is not body fat, but glycogen. The best consumption efficiency is still only half.


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  I think you can understand how hard it is to reduce 1kg of body fat (7200 kcal) only by aerobic exercise with low calorie consumption.”
° Citation from “For dieting, exercise should be 10% and meal should be 90%” by Takuro Mori°ň

  What we need to pay attention to is that even in half of 200 kcal, 100 kcal is fat, we can’t just simply add it everyday. Please remember the previous articleconsumed energy will always come back”. We can’t be sure that we end up taking 100 kcal extra at the end of the day and even if the calorie intake for the day is the same, absorption rate will be higher in order to cover the loss. So, you can see the reason losing weight stagnates at some point.


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  "The U.S. Department of Agriculture (USDA), the International Association for the Study of Obesity, and the International Obesity Taskforce recommended that we should exercise an hour a day.
  But the reason these other authorities advocate more exercise is not to help us lose fat, which they tacitly acknowledge cannot be done by exercising alone; rather, it's to help us avoid getting fatter.
  The logic behind the one-hour recommendations is based precisely on the paucity of evidence to support the notion that exercising any less has any effect. Since few studies exist to tell us what happens when people exercise for more than sixty minutes each day, these authorities can imagine that this much exercise might make a difference. "(P44)
° Citation from “Why We Get Fat?” by Gary Taubes°ň

4.It’s normal that dietary restriction and exercise won’t last

  I want to explain how dietary restriction and exercise which are said to be indispensable for dieting are meaningless. “Keep moving without eating will make you slim” is a truth (we can die from that) but we need at least a few meals a day in order to keep our daily life, so in that case, it no longer stands as a truth.

(1) Subconscious can’t understand negative form so however we try “not to eat”, what we see in the brain is food. However strong your will is, we can’t seem to beat the power of the subconscious (said to be 97 to 99%) driven by image, therefore we want to eat even more.


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(2) It might work if it’s your favorite sports, but you can’t continue the sports you don’t like.(Takuro Mori)

(3) The exercise will raise your appetite so you will even get more stress by not eating.

(4) People naturally tend to move less during the rest of their day once they do more exercise. ° Dr.John Briffa°ň

(5) Long exercise might consistently increase cortisol concentration and this will promote storing body fat.° Dr.John Briffa°ň

(6) Though you might get slim once, it’s the same as the dieting of a boxer which is temporary. Doing exercise with an empty stomach tends to create “starvation mechanism” and heightens the possibility of rebounding and gaining even more weight. (my theory)
 
 And I think that the reason why such a wrong view of dieting is still believed is due to the misunderstood view between the relationships of “diet, exercise and weight”.


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If there is no need to exercise to lose weight°ń.

2018.01.31

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<Prologue>
  "Imagine you’re invited to a celebratory dinner….
You might try to eat less over the course of the day°›maybe even skip lunch, or breakfast and lunch. You might go to the gym for a particularly vigorous workout, or go for a longer run or swim than usual, to work up an appetite.


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  Now let’s think about this for a moment. The instructions that we’re constantly being given to lose weight°›eat less (decrease the calories we take in) and exercise more (increase the calories we expend) °›are the very same things we’ll do if our purpose is to make ourselves hungry, to build up an appetite, to eat more. Now the existence of an obesity epidemic coincident with half a century of advice to eat less and exercise more begins to look less paradoxical. (p.40)

  Certainly in the United States, where the obesity epidemic has coincided with what we might call an epidemic of leisure-time physical activity, of health clubs and innovative means of expending energy, virtually all of which were either invented or radically redesigned since the obesity epidemic began." (P.42)
° Citation from “Why We Get Fat?” by Gary Taubes°ň


1. The fact that exercise had no effect over diet has been neglected

  "The ubiquitous faith in the belief that the more calories we expend, the less we’ll weigh is based ultimately on one observation and one assumption. The observation is that people who are lean tend to be more physically active than those of us who aren't. This is undisputed. Marathon runners as a rule are not overweight or obese….

  But this observation tells us nothing about whether runners would be fatter if they didn't run or if the pursuit of distance running as a full-time hobby will turn a fat man or Woman into a lean marathoner. (P.46)


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  (One study was published in 2006)
  Paul Williams (a statistics expert at the Lawrence Berkeley National Laboratory) and Peter Wood (a Stanford University researcher) collected detailed information on almost thirteen thousand habitual runners and then compared the weekly mileage of these runners with how much they weighed from year to year.
  Those who ran the most tended to weigh the least, but all these runners tended to get fatter with each passing year, even those who ran more than forty miles a week°›eight miles a day, say, five days a week. (P.45)

  In 1977, for instance, in the midst of the exercise explosion, the National Institutes of Health hosted its second ever conference on obesity and weight control, and the assembled experts concluded that "the importance of exercise in weight control is less than might be believed, because increases in energy expenditure due to exercise also tend to increase food consumption, and it is not possible to predict whether the increased caloric output will be outweighed by the greater food intake." (P.52)

  From the late 1970s onward, the primary factor fueling the belief that we can maintain or lose weight through exercise seemed to be the researchers' desire to believe it was true and their reluctance to acknowledge otherwise publicly. (P.53)

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  As for the researchers themselves, they invariably found a way to write their articles and reviews that allowed them to continue to promote exercise and physical activity, regardless of what the evidence actually showed. One common method was (and still is) to discuss only the results that seem to support the belief that physical activity and energy expenditure can determine how fat we are, while simply ignoring the evidence that refutes the notion, even if the latter is in much more plentiful supply. (P.54)
 
 In August 2007,
  The American Heart Association (AHA) and American College of Sports Medicine (ACSM) published joint guidelines on physical activity and health.
  Thirty minutes of moderately vigorous physical activity, they said, five days a week, was necessary to "maintain and promote health.” But when it came to the question of how exercising affects our getting fat or staying lean, these experts could only say: "It is reasonable to assume that persons with relatively high daily energy expenditures would be less likely to gain weight over time, compared with those who have low energy expenditures. So far, data to support this hypothesis are not particularly compelling." (PP.43-44) *snip*

  The relationship between exercise and weight is “more complex” than they might otherwise have imagined. (P.45)  *snip*

  Maybe it’s something other than the calories we consume and expend that determines whether we get fat." (P.46)
° Citation from “Why We Get Fat?” by Gary Taubes°ň

2. The energy consumed by exercise will always come back

  Generally, we tend to think that an intake of 100kcal and a consumption of 100kcal are equal. However, I believe this is a big mistake. Though energy is temporally consumed by exercise, it will basically come back. Of course, if you do exercise without eating anything, you will lose weight but it’s not a healthy way of getting slim.
 
  When we move our muscles, energy and nutrition stored in the cell will be consumed. Then the body will increase absorption rate, inprove blood circulation and deliver nutrition and oxygen to each cell in order to cover the loss.


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  As a result, there will be a greater appetite. Though I’m not a specialist, this is what we empirically feel. Higher absorption rate might be difficult to understand but think of this, when somebody drinks alcohol on an empty stomach or drinks alcohol after exercising which will make them more intoxicated or a person turns redder than usual. Also, the tendency to crave sweets after exercising is a natural mechanism of the body to compensate for reduced glycogen in muscle.

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  "The very notion that expending more energy than we take in°›eating less and exercising more°›can cure us of our weight problem, make us permanently leaner and lighter, is based on yet another assumption about the laws of thermodynamics that happens to be incorrect.
  The assumption is that the energy we consume and the energy we expend have little influence on each other, that we can consciously change one and it will have no consequence on the other, and vice versa. (P.77)

  Intuitively we know this isn't true.
People who semi-starve themselves, or who are semi-starved during wars, famines, or scientific experiments, are not only hungry all the time but lethargic, and they expend less energy. And increasing physical activity does increase hunger; exercise does work up an appetite. (PP.77-78)

  In short, the energy we consume and the energy we expend are dependent on each other. Mathematicians would say they are dependent variables, not independent variables, as they have typically been treated. Change one, and the other changes to compensate. Anyone who argues differently is treating an extraordinarily complex living organism as though it were a simple mechanical device. (P.78)


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  In 2007, Jeffrey Flier, dean of Harvard Medical School and his wife and colleague in obesity research, Terry Maratos-Flier, published an article in Scientific American called “What Fuels Fat.” In it, they described the intimate link between appetite and energy expenditure, making clear that they are not simply variables that an individual can consciously decide to change with the only effect being that his or her fat tissue will get smaller or larger to compensate." (P78)
° Citation from “Why We Get Fat?” by Gary Taubes°ň

3. It’s possible to lose weight only by eating

  Light exercise such as walking and running is necessary for your health but it’s not indispensable for getting slim. That is to say, you can lose weight even while continuing to eat regularly.
  "When Russell Wilder, an obesity and diabetes specialist at the Mayo Clinic, lectured on obesity in 1932, he said his fat patients lost more weight with bed rest, 'while unusually strenuous physical exercise slows the rate of loss.' 'The patient reasons quite correctly,' Wilder said, 'that the more exercise he takes the more fat should be burned and that loss of weight should be in proportion and he is discouraged to find that the scales reveal no progress.' " (P47)
° Citation from “Why We Get Fat?” by Gary Taubes°ň

Ę£There is a book about this written by a sports specialist.
“Sports coach declares. For dieting, exercise should be 10% and meal should be 90%”

by Takuro Mori

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  After this statement, “How to get slim with 100% meal” was published. Mr. Mori worked in a fitness club for 5 years and though he is a sports coach, he says it’s impossible to lose weight only with exercise.

  “As a sports instructor, I’ve seen hundreds and thousands of clients. However, what I saw there were long-time club clients who didn't get slim and moreover, staff who didn't get slim despite the fact that they work in a sports club.
*snip*

  The main work of dieting is the improvement of meal and mentality to support it.
  Regarding exercise, I believe its weight is very small, so if someone can work out with meal improvement and improved mentality, large results can be obtained even if exercise coaching is omitted… It is also true that, with exaggerated diet product ads, I believed somehow that effective exercise will make anyone slim. *snip*

  It’s an advertisement so naturally going to be exaggerated in order to appeal. But it’s manipulating people’s general perception.”
° Citation from “For dieting, exercise should be 10% and meal should be 90%” by Takuro Mori°ň



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