Ten Exercise and Nutrition False Beliefs

People Hold Many False Ideas About Nutrition and Exercise

Here are ten common ones:

1. You Can Change Your Metabolism or Metabolic Rate

This is a major false belief and it’s championed everywhere you look. Your resting metabolism relates to your body size. If you gain weight, metabolism increases a bit and likewise if you lose weight it decreases. But you do not have volitional control over your metabolism any more than you can control your temperature. These, and many other functions, are regulated features of life.

2. Add a Lot of Muscle and Become a Fat-Burning Machine

Adding muscle is not easy. Muscle at rest burns 5 calories per pound over 24 hours and fat burns 2 calories per pound. So, added muscle AT REST doesn’t do much to increase you calorie burn.

3. You Can Get Rid of Fat by Working Out and Changing It Into Muscle

Fat is fat and muscle is muscle — you cannot convert one into the other.

4. Eating Non-Fat Foods Means You Can Eat All You Want

Calories control your weight, so eating less fat and eating more carbohydrates and protein will increase your calorie intake and you’ll get fat.

5. You Can Target Specific Areas of Your Body to Lose Fat

There is no such thing as spot reduction of fat tissue. You accumulate fat in areas dependent upon your own body’s fat-storage pattern.

6. Eat Many Small Meals a Day to Increase Calorie-Burning

This is an old false belief as it has been around for years and forms the basis of many modern-day, popular weight loss plans. The idea is that it uses up calories to burn the newly consumed food. Research clearly shows that the digestion and processing of food uses about 10% of your total daily calorie burn. This is known as the Thermic Effect of Food.

7. Carbohydrate is the Preferred Fuel of Your Body

This is another major blunder that causes people many problems and makes most diet and weight loss programs ineffective. Fat is the preferred fuel and, in fact, 90% of your calorie burn at rest comes from fat. The body will burn what you feed it and if you eat more carbs then it’ll burn more of those but it’s really programmed to burn fat.

8. This Exercise Burns 3 Times More Calories Than This or That Exercise

This is another great marketing tool. You body can only burn so many calories per minute. You can train yourself to burn more per minute but there is still an upper limit. You burn more calories depending on the amount of muscle that is active during the exercise.

9. Running is Better Than Walking

You’ll burn more calories per minute running but walking is good enough to become very fit and you’ll enjoy it more.

10. The Fat You Eat Turns Into the Fat on Your Body

Actually, the body doesn’t very easily store the fat you eat as body fat unless you eat it with carbohydrates. It is the carbohydrates that you eat that get rapidly converted to body fat. This textbook biochemical fact is unknown and the promotion of the ‘fat to fat theory’ is the undoing of many people’s efforts to control body weight.

These ten false beliefs are the tip of the iceberg and are the basis of my next book : EXPOSED! The Great Diet Book Scam. The proliferation of an endless stream of weight loss books is never-ending because people continue to fail at weight loss.

It really is simple if you know all the facts as I spell out in Ultimate Diet Secrets lite.

What’s the Best Diet Secret?

From Thousands of Contenders, One Diet Secret Crushes the Competition

Every day, the public is bombarded with weight loss tips. TV, magazines, and endless sources scream the newest and greatest weight loss SECRETS.

• top on the list are ways to increase your metabolism
• next are the quick weight loss plans requiring no diet and no exercise
• then pills, potions, and patches
• it’s all delusional and unworkable

I’m Going to Teach You the One Best Diet Secret that Really Works

It’s the One They Don’t Want You to Know About

The Medical Establishment beat it to death for decades. The low-fat pundits pushed their own agenda as weight loss/weight control nirvana — at your expense. But now the cat is out of the bag.

As I’ve shown, calorie balance dictates weight control, and that’s the only thing. I just looked at my daughter’s Seventeen magazine and the lies and con jobs were splashed all over its pages. The rag presented their diet plan to help teens Get Your Best Butt by Back-to-School.

Look, these kids will be parents soon and they’re going to go through life with their heads full of myths because of marketing. And the mag trots out its so-called experts to teach and preach NONSENSE such as an article that appeared in her magazine:

• eat all day long!
• best news ever-eating more often is actually healthier
• you’ll get a faster metabolism and won’t feel crazy-hungry!

That’s what the mag page says. And this is repeated in thousands of places each and every day.

So, you get my point. We’ve got to overcome all this nonsense and deal with the facts that will really work for you.

OK, Here It Is: The Best Diet Secret is the Low-Carbohydrate Diet!

Carbohydrate restriction leads to an AUTOMATIC reduction in calorie intake by about 30%. The typical individual will reduce his calorie intake by about 1,000 calories each day.

And the best part is that it requires no EFFORT on your part: it’s AUTOMATIC and requires no WILLPOWER.

No other diet secret even comes close to matching the POWER of the low-carbohydrate diet.

It’s Also the Healthiest Diet Too!

As recently published in the New England Journal of Medicine the low-carbohydrate diet beat the low-fat diet and lowered all the known risk factors for heart disease.

Now, the researchers have no clue how to set this diet up to get the best results and they based their plan on the flawed one developed by Dr. Atkins.

For the low-fat diet, researchers actually had to restrict the calories consumed, but for the low-carb group, they told them to eat what they wanted! And the low-carb group lost much more weight than the low-fat group.

To show how bad the researchers were in designing the plan, the analysis shows that the low-carbohydrate group consumed 40% of its daily calories as carbohydrates. That’s not a low-carb diet!

For a diet to be truly low-carbohydrate it must be 25% or less in carbohydrates. If one restricts carbs to that level or less then food intake really drops. If this had been the case in this study, the low-carb group would have lost even more weight and would not be hungry.

Using a low-fat diet leads to HUNGER. It doesn’t work.

Tap Into the Power of the Low-Carbohydrate Diet Secret

It’s so easy to build this into your lifestyle — if you know how to do it right. Don’t follow the Atkins Plan — it’s full of flaws. I outline the best way to use and do this diet secret.

• the journal article even proclaimed that carbohydrate restriction is a good way to lose weight
• even though many studies proved this over many decades the Establishment continued to ridicule this style of eating
• proves one point: don’t rely on medical doctors for weight loss advice

This Best Diet Secret is the Key to the Diet Side of My Overall Program

Just imagine how easy it would be to meet your weight loss and weight control goals and get healthier at the same time by following my guidelines: low-carb diet, a little walking, and some weight training. Of course one of the real biggies and newest additions to the program is vibration exercise.

Scary: fat loss and muscle building with no perceived effort on your part.

Never thought I would say it: SOMETHING for NOTHING, the ultimate FREE LUNCH.

Now, these notions are not out there yet and most people think eating low-fat is the way to go and that eating meat and fat will make one fat and be heart unhealthy too. Nope, the way to do it is to eat the opposite of what’s now recommended to eat to be healthy.

You heard it here first.

If You Can’t Lose Weight Then Diet Pills Must Be the Answer

Or Not. Do Diet Pills Work?

Weight Loss is Such a Challenge that Many People Believe that Our Vaunted Drug Industry Must Have a Solution

A pill for this, a pill for that. Pills for everything… and weight loss pills for our failure to control what we put into our mouths.

There are two major groups promoting the use of diet pills: First, is the pharmaceutical industry and second is the natural products industry (there are actually sites extolling the powerful effects of FAT BURNERS). Both operate in the same way and promote pills as THE solution to your weight control needs.

Interest in pharmacotherapy for obesity continues to increase because it’s so difficult to achieve successful long-term weight management with lifestyle changes alone.

But, once used, it must be continued because when stopped, people regain all the weight they lost.

Now, I have a real serious PhD from the Department of Physiology at the Temple University School of Medicine in Philadelphia. There, I was taught how to do research. These make-up artists are just scamming you on the virtues of these FAT BURNER products!

How Do the Drugs Work and How Well

Orlisat is a lipase inhibitor:

• it inhibits an enzyme that digests fat
• the undigested fat has to come out of your body and it does so in not pleasant ways
• in recent studies orlistat caused a 6 pound loss vs. 4 pounds on no drug and diet
• drop-out rates on orlistat were 33% and on sibutramine 43%

Sibutramine increases feelings of fullness after a meal so, in theory, one eats less.

Orlistat causes gastrointestinal side effects and sibutramine is associated with increases in blood pressure and heart rate. Both drugs appear to help with weight loss, but scientific evaluation is difficult because of high drop-out rates in clinical studies.

Long-term use of pharmacotherapy requires monitoring:

• 1 year treatment by sibutramine in association with behavior modification and a structured meal plan was three times more effective than drug treatment alone
• therefore, drug treatments alone provide the full risks of drug treatment without full medical benefits
• the point: you still have to eat less, there’s no magic in the drug

What About the Natural Product Diet Pills?

Do you get all the same unwanted e-mails that I get touting the benefits of all these natural weight loss aids?

You know, Hoodia as Seen on 60 Minutes.

Lets name them, there aren’t that many:

• hoodia
• green tea
• ephedra
• caffeine
• acai berry

So Hoodia is supposed to suppress your appetite (so you eat fewer calories — sort of the theme of this site and my books).

And what about the research?

There isn’t any. It’s folklore.

I searched the National Library of Medicine on the search term “hoodia for weight control.” The web page popped up and said, “Your search for ‘hoodia for weight control retrieved no results.”

Hmm… no studies. Are the marketers of the miracle herb aware that there’s nothing to this but folklore? Hey, I’m not down on folklore, so it may work. Yes?

Ephedra and green tea: Both promoted to increase metabolism (so you can burn more calories).

How much?

Do they work?

Yes, and by a couple of percent. Even if I’m generous they up the ante by about 3%. And they’re not additive, taking both doesn’t double it. So, say 3% on a person who has a resting metabolic rate of 1,500 calories per day — the herbs can up the ante by about 45 calories per day (it always comes down to calories, doesn’t it?)

Walk a mile: 100 calories. See my point?

What’s the Diet Pill Conclusion

Both pharmaceutical and natural don’t seem to offer much hope. Both work on altering one’s caloric intake. Nothing new because as I show on this site and in my books, calories are the sole dictator of weight gain, loss, and control.

The diet pills must have some association with eating less and exercising more to realize their full benefit. But the percent of benefit that they provide is very small.

The only free lunch I’m aware of is:

• the low-carb diet, no hunger, automatic 30% reduction in food intake with no effort on your part
• imagine the effect of reducing your calories by 30%!
• no diet pill even gets close
• and vibration exercise
• no effort and fat loss
• new study just showed a reduction of 7% in body fat in vibrating rats

Check out my pages on vibration exercise and read the pages on the low-carb diet. These powerful tools are available right now through Dr. Gregory Ellis’s Targeted Body Systems, your one stop shopping zone for matters related to weight loss, anti-aging, and optimal health.

And what you get here is not some shop-worn cliche of biased science, just the facts as they exist. I had to do it for myself so you might as well reap the benefits of all my on-the-fore-front research.