Exercise, Workout

For diet, meal improvement rather than exercise



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

1.Diet proposing exercise always give meal coaching too

  “What I’ve learned through my experience of instructing exercise and diet is that most of the people can’t get result only with exercise. As I came in touch with many clients (who couldn’t get result), I started to realize the tendency of clients who can’t get result. They all had problems in their eating habit such as keep eating what they like or don’t want to change their eating habit….

  When we think of the mechanism of body getting slim, there is no diet way more effective than controlling meal and it’s proper to think that exercise is just added to it. Most of the diet books do explain the method of exercise but they always refer to meal. Those who got result go slim not because of exercise but of meal (caution: it’s not the dietary restriction). *snip*


  It is important to understand the basic premise that beautiful body style is made by exercise and reducing size or weight is possible by improving meal.”
(Citation from “For diet, exercise is 10% and meal is 90%” by Takuro Mori)

  I wanted to say the same thing but since the words of sports professional is much more persuading so I quoted.
  The book saying “get slim with exercise” always refers to meal. Its content is to avoid junk food. Take traditional Japanese food and dishes that improves metabolism. I think recent trend is to eat enough and do exercise.


  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 changing meal can make people slim. Exercise should rather be considered to create well-trained body after getting slim.


 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)

 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)


 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)


  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.


  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)

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 do a hard exercise or work hard to get slim in short term, consumed ones are glycogen, the prompt energy stored in liver and muscle. Glycogen is a glucide and when we consume glucide, the body wants to cover it by gaining more glucide. *snip*

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


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

  What we need to pay attention is that even if the half of 200kcal, 100kcal is the 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 won’t take 100kcal extra at the end of the day and even if the calorie intake 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.


  "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)

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 diet are meaningless. “Keep moving without eating will make you slim” is a truth (we can die from that) but we need at least 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 brain is food. However strong your will is, we can’t beat the power of subconscious (said to be 97 to 99%) driven by image so we want to eat even more.


(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 rise your appetite so you will even get more stress by not eating.

(4) People naturally tend to move less in elsewhere once they do more exercise. (Dr.J0hn Briffa)

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

(6) Though you might get slim once, it’s the same as the diet of a boxer which is temporally. Doing exercise with empty stomach tends to create “starvation mechanism” and heightens the possibility of rebound and gaining even more weight. (my theory)
 The background of such misunderstanding diet is widely believed is that the relationship between “meal / exercise / weight” is not correctly understood.