Exercise For Weight Loss

There is so much misinformation around about the benefits of exercise, particularly in regard to weight loss.

But let’s use a bit of common sense, shall we?

When we get active ie exercise, we use up energy.

If you don’t eat more calories, then this energy has to come from your body stores ie from fat.

So exercising more will burn off fat, and you will lose weight.

Simple, isn’t it?

NO!!!

Common sense has failed you and everyone else who pushes this line of thinking.

Don’t kill the messenger. I’m just passing on the researched reality.

Exercise has a pitifully small weight loss advantage.

Mild to moderate exercise removes an average of less than 3 pounds / 1 kilogram.

Vigorous exercise produces barely any more weight loss at 4 pounds or 1.5 kilograms.

That’s all!

Now that isn’t to say exercise doesn’t have other important. It does.

Exercise tones up your muscles, improves your heart, is a more effective mood enhancer than anti-depressants, helps you live longer, among other benefits. Pretty important if you ask me.

It’s just that exercise isn’t all it’s cracked up to be for losing weight.

This totally non-commonsense finding is systematically proven by a review of all the best literature on exercise put together by the most authoritative research collation body in the world, the Cochrane Collaboration. They are not sponsored by medical companies so they are uniquely independent reviewers.

The header of their “Exercise for overweight or obesity” review does indeed say…

We found that exercise has a positive effect on body weight

But buried lower down in the sleep-inducing technical details they admit how miserably small the weight loss is…

When compared with no treatment, exercise resulted in small weight losses across studies. Exercise combined with diet resulted in a greater weight reduction than diet alone (WMD – 1.0 kg; 95% confidence interval (CI) -1.3 to -0.7). Increasing exercise intensity increased the magnitude of weight loss (WMD – 1.5 kg; 95% CI -2.3 to -0.7).

The small weight loss is the same whether you exercise for 6 weeks, 12 weeks, 6 months or 12 months!

Not only that but no matter what type of exercise it is, the results are still unerringly the same.

You can check out the full study here.

In summary.

When someone, a gym instructor, a personal trainer, a friend, a health adviser, or even a medical authority, tells you that exercise will help you lose weight, I invite you to challenge them.

Ask them how much weight they think exercise will help you lose and watch them ignore your question, squirm, or outright invent stuff.

If they disagree with the study above then have them send their research proof to me. No one has yet.

Bust the myth-making.

Truth is that yes, on average, exercise will lose you weight. Just not much.

-Dr Martin Russell

The Diet Spring Clean

Welcome Readers, old and new … it’s Spring in the Southern Hemisphere!

Time for that famous phrase “spring clean” – making sure things are not just tidied away or half-done, but thoroughly cleaned out ready for summer.

Do you want to lose weight, a little or lots?

Do you want to stop feeling guilty, or ‘out of control’ around food?

Have you tried eating differently, and either it was great for a while but then fell back, or it simply didn’t get the results you wanted at all?

Then this is could well be for you.

But What Is A ‘Diet Spring Clean’ ???

Thanks to Radio 5AA’s Amanda Blair, who herself ended up using just such a non-dieting approach through her own trial and error, for letting me announce this on her show on Sept 24 and recommending people come here to find out more.

I’m anti-diet, because for 95+% of people they don’t work in the long term.

People who go on diets are likely to regain all the weight they lost if not more, AND end up feeling bad and guilty about their eating as well.

Not a good result!

So instead, I’m proposing a whole clean-out of your approach to your weight, what you eat (the original meaning of the word diet before “the industry” took it over), the way you eat, your mindset, and food in general – a total “diet spring clean”.

What could possibly sweep clean aside all those rules, restrictions, “healthy” hints, nutrition tips, calorie counting, and “helpful advice” that infests the media, our friends and families, and often ourselves?

Four simple steps…

  • Step 1.  When you are hungry, eat.
  • Step 2.  Eat what you want (NOT what you think you should.)
  • Step 3.  Savour every mouthful.
  • Step 4.  When you are full, stop.

That’s it. Really.

No pills. No surgery. No meal replacements, shakes, supplements, counting, points, calories, carbs etc etc etc aaaAARFGH! Stop!

Everything else is unnecessary clutter and garbage, until and unless you have these 4 steps in place.

Skeptical?

Good. I would be too.

In fact I was very skeptical when I first came across this, and I needed to know much more.

I’ve set up a way for you to learn more too. There is an interview with complete detail of the 4 steps packed into a short 27 minutes, and it’s all yours completely for FREE.

Simply put in the details so we can send you local Adelaide details including the interview. Type in your name, email address, and click Send.

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-Dr Martin Russell

Psychological Magic

One of my favorite lines in hypnosis is the idea that you “know much more than you know you know”… at least unconsciously.

There is so much information in the world that it is impossible to take it all in consciously.

You know a part of it, but what do you know without recognizing it.

As I write this there is the feeling of my shoes on my feet, the hum of the computer and the color of the walls around me that I ‘know’ at least at some level but I take for granted.

I loved magic as a kid but ended up in mind tricks instead. The two are very linked as thisvideo shows.

[This may seem like a pretty simple bit of magic, but it gets more interesting about half-way through.]

-Dr Martin Russell