How do you lose weight? Diet and exercise. That much has been ingrained in us since youth. So you take up a fad diet, get a gym membership, toil away for weeks and are left wondering why the formula for weight loss does not work for you. It turns out, you’re not so different from everybody else. Over the past several years, studies have shown us that half of what we learned about weight loss is wrong.
As it turns out, exercise is great for your overall health, immune system, and longevity, but it’s not so great at shedding those extra pounds. In the end, it really isn’t all that helpful for losing weight.
One of the biggest fallacies in the advice that we receive again and again is that you can have a cheat day, if you put in extra time at the gym. Marketing has convinced us that the sports drink we take on our morning jog, with all its calories, is of no concern, because you will just burn it off.
But the truth is that exercise only makes up a small portion of the calories you burn each day. And those few calories are only a small part of your daily energy expenditure.
There are three parts to energy expenditure:
- The energy used for basic bodily functions while inactive (basic metabolic rate)
- The energy used to digest food;
- The energy used for physical activity.
We have little to no control over our basal metabolic rate, yet it makes up the vast majority of the calories we burn. Depending on the person, the basal metabolic rate makes up 60 to 80 percent of your daily energy expenditure, while digestion accounts for about 10 percent. Leaving 10 to 30 percent for physical activity. This may still seem like quite a bit, but exercise is only a portion of this. Physical activity includes all movement, sitting down, standing up, walking around, reaching, pushing, pulling, lifting your stapler, fidgeting, and so on.
So while the food you eat accounts for 100 percent of the energy that goes into your body, exercise burns off less than 10 to 30 percent of it. That’s a pretty big discrepancy, and definitely means that erasing all your dietary transgressions at the gym is a lot harder than the peddlers of gym memberships make it seem.
It’s hard to create a significant calorie deficit through exercise
Using the National Institutes of Health’s Body Weight Planner — which gives a more realistic estimation for weight loss than the old 3,500 calorie rule — mathematician and obesity researcher Kevin Hall created this model to show why adding a regular exercise program is unlikely to lead to significant weight loss.
If a hypothetical 200-pound man added 60 minutes of medium-intensity running four days per week while keeping his calorie intake the same, and he did this for 30 days, he’d lose five pounds. “If this person decided to increase food intake or relax more to recover from the added exercise, then even less weight would be lost,” Hall added. (More on these “compensatory mechanisms” later.)
So if one is overweight or obese, and presumably trying to lose dozens of pounds, it would take an incredible amount of time, will, and effort to make a real impact through exercise alone.
Exercise can undermine weight loss in other, subtle ways
How much we eat is connected to how much we move. When we move more, we sometimes eat more too, or eat less when we’re not exercising.
One 2009 study shows that people seemed to increase their food intake after exercise — either because they thought they burned off a lot of calories or because they were hungrier. Another review of studies from 2012 found that people generally overestimated how much energy exercise burned and ate more when they worked out.
“You work hard on that machine for an hour, and that work can be erased with five minutes of eating afterward,” Hall says. A single slice of pizza, for example, could undo the benefit of an hour’s workout. So could a cafe mocha or an ice cream cone.
There’s also evidence to suggest that some people simply slow down after a workout, using less energy on their non-gym activities. They might decide to lie down for a rest, fidget less because they’re tired, or take the elevator instead of the stairs.
These changes are usually called “compensatory behaviors” — and they simply refer to adjustments we may unconsciously make after working out to offset the calories burned.
We need to re-frame how we think about exercise
Obesity doctor Yoni Freedhoff has called for a rebranding of how we think of exercise. Exercise has staggering benefits — it just may not help much in the quest for weight loss:
By preventing cancers, improving blood pressure, cholesterol and sugar, bolstering sleep, attention, energy and mood, and doing so much more, exercise has indisputably proven itself to be the world’s best drug – better than any pharmaceutical product any physician could ever prescribe. Sadly though, exercise is not a weight loss drug, and so long as we continue to push exercise primarily (and sadly sometimes exclusively) in the name of preventing or treating adult or childhood obesity, we’ll also continue to short-change the public about the genuinely incredible health benefits of exercise, and simultaneously misinform them about the realities of long term weight management.
The evidence is now clear: Exercise is excellent for health; it’s just not that important for weight loss. So don’t expect to lose a lot of weight by ramping up physical activity alone.
As a society, we also need to stop treating a lack of exercise and diet as equally responsible for the obesity problem in this country. Public-health obesity policies should prioritize fighting the over-consumption of low-quality food and improving the food environment.
Another man mentioned in this article used these secrets to creating a multi-million dollar company and become an Award Winner of Forbes Magazine’s “Entrepreneur of the Year” Award.
A woman you’ll read about used these secrets to become a multi-millionaire and never has to work another day in her life.
You’ll also read about secrets another gentleman used to become a household name and get incredibly rich.
Plus, these secrets have been used by virtually every self-made millionaire who has ever lived!
So, let’s jump right in!
Sizzling Secret #1: How 5 Simple Words Became a BILLION Dollar Empire!
A few years ago two men came up with an idea for a book they believed would be an overwhelming success.
They both knew they had a huge money-maker on their hands. But, they had one major challenge.
It often takes a winning title to create a major blockbuster book, and they had no idea what to call it.
So, they turned to a technique used by a man from the mid-1900’s.
This man had come up with a title for a book that worked like magic. So well, in fact, that his book still continues to sell thousands and thousands of copies each and every year.
The technique involves using the incredible power of your subconscious mind.
What the two men did was to go to bed each night and ask their subconscious mind to come up with the winning title they needed.
Each night they would talk to their subconscious, saying to themselves, “Mega-best-selling title… Mega-best-selling title… Mega-best-selling title…”
Over and over again they would continue to ask their subconscious mind for what they needed.
After a couple of nights of doing this, the answer came to them. They had the winning title they needed, and the rest is history.
What was the result?
Over 75 million copies of their book series called “Chicken Soup for the Soul” have sold. And it all happened because they asked their subconscious mind to come up with what they needed.
So, next time YOU need something important, ask your subconscious for help. You may be surprised at what it can tell you!
Sizzling Secret #2: Making Money While You Sleep!
A friend of mine had a project he worked on over 20 years ago. Today that project continues to create an income for him even when he’s sleeping.
Over the years since he completed that project, he’s also had other projects that have turned into income for him. Each one brings him paychecks each and every month.
My friend gets income from multiple sources. He doesn’t just get one single paycheck. He has money coming to him from many different directions. The best part is that this income continues to come to him whether he works or not.
He doesn’t just get multiple streams of income. He gets multiple streams of RESIDUAL income. Having residual income means that you get paid even if you’re sleeping.
My friend says, “If you’re not making money while you sleep, you’re never gonna get rich.”
That’s because he realizes that one of the best-kept secrets of the rich is creating residual income.
The key is to be spending your time working on things that will eventually create residual income for you.
If this isn’t how you’re spending some of your time now, then start today!
Sizzling Secret #3: The Major Key You May Be Missing!
Some years ago there was a crisis happening in the country of Korea. It wasn’t even safe for outside airplanes to fly into the area. But worst of all, over 50,000 children were at risk of dying from lack of food.
One man was running a program called “Feed the Children.” It’s a program that helps feed children all over the world. He realized it was up to him to find someone who was willing to fly into the area to deliver food to the needy children. Over thirty airline companies said, “no.” But, he kept asking other companies till he found one that said “yes.” It was the thirty-ninth company.
The man running the program to feed the children was up against the same task as the character of Aladin in the story “Aladin’s Lamp.”
In the story, a young man- Aladin- finds a magic lamp with a Genie inside who would grant him any wish for which he asked. There was just one thing he needed to do to get anything in the world he wanted.
If he did this one thing, his dreams and wishes would come true. If he didn’t do it, he would get nothing. If the man running the program didn’t do it, HE would get nothing. And to make your dreams come true, you must do the same thing as this man, and Aladdin had to do.
Just one simple thing can make all the difference in the world. You’ll go hungry in restaurants if you don’t do it. A man can never marry the woman of his dreams without doing it. Aladdin had to do this same simple thing to have all of his dreams come true. As did the man running the program.
What is this magic secret that opens doors to fortune?
It’s simply the power of asking. Asking for help, assistance, support, funds. Whatever it is you need to assist you in achieving your dreams may be within your reach if you’ll only ASK others for what you need.
As the old saying goes, “You’ll never know if you don’t ask.”
Start using the power of ‘asking’ more often in your life and watch how big of a difference it can make.
Sizzling Secret #4: The Secret Your Banker Hopes You NEVER Find Out About!
Let me tell you a story.
It’s about a woman who is in her forties and rich. She’s a multi-millionaire, who never has to work another day in her life. Recently my business partner interviewed her on his radio show where she revealed how she had become so wealthy.
She’s an accountant who knows something entirely different from most accountants. She knows the real secret behind assets and liabilities. She follows a simple truth about assets and liabilities that has made her rich. If you follow this same truth, it can make you rich too.
The rule is this: “Assets put money IN your pocket. Liabilities take money OUT of your pocket.”
Sounds simple enough right? Well, you’d be surprised how many people, and even accountants, don’t understand or follow this powerful truth. Here’s how important this principle can be.
Most people who own their home believe that their home is an asset. What they don’t understand is that it’s not THEIR asset, it’s their bank’s asset. Every month when they make their mortgage payment they have to take money OUT of their own pockets to pay it. That money then goes into the pockets of the bank or financing company.
If we look back at the truth about assets and liabilities: “Assets put money IN your pocket. Liabilities take money OUT of your pocket.”
Now, if the money is going OUT of the home owner’s pocket each month, that means it is a LIABILITY. And since it is going into the pockets of the financing company then it IS an asset, but it’s an asset for THEM!
The woman I spoke about earlier has many, many assets that continually put money IN her pockets. She has more money coming into her pockets through real assets than money going out of her pockets from liabilities.
If YOU follow this same principle of acquiring genuine assets that bring in more money than you spend on liabilities, then YOU too will find yourself rich enough to never have to work again.
Understanding this truth is the biggest cornerstone of all wealth. I suggest reading this section over again until you fully understand this principle of money.
Sizzling Secret #5: “The Best-Kept Secret of the Rich!”
Over fifty years ago, a man had an idea.
It was an idea to create the most amazing experience in the world. This idea was to build an amusement park that was like a dream world. A magical place so incredible, that no one would be able to visit it and go home without telling everyone they knew about it. But he needed to figure out a way to make this idea a reality.
He began to use a method that had helped hundreds of people become millionaires before him. It’s a technique called “masterminding.” In Japan, they call it “quality circles.”
This man realized that when you combine two people together, one and one equals the power of eleven. He understood that when you get your team together, you get your dream together. When you team up with at least one other person, your ability to become successful isn’t just multiplied by two. It’s multiplied by one hundred.
The reason is that multiple people can each feed off of another’s ideas, and each can take an idea to new levels that no single individual may have ever been able to by themselves. Use the power of masterminding in your life just once, and you’ll instantly see the life-changing difference it can make.
One idea can turn into a million different possibilities that can each create never-ending rivers of cash flow into your life.
Try it and see for yourself.
Sizzling Secret #6: The Most Persuasive Technique in the World!
Recently my partner interviewed another millionaire. He’s a famous author and public speaker.
During this interview, my partner asked him what was the most persuasive technique of which he knew. His answer my surprise you. It’s the same technique you’ve been experiencing while you’ve been reading this.
Then this same secret came up again during another millionaire interview. This time the discussion was on how this technique helped build many of the most successful companies you know of today.
The technique is to use stories.
Read what this millionaire had to say about the importance of telling a story.
“The importance of having a story to tell is that’s what interests everybody. Everybody wants to hear a story, and what they want to hear is a great story! Great entrepreneurs tell great stories. And the great story is the story of my company. The story of what we do. The story of how we do it. The story of why you should connect with our business rather than anybody else’s company.”
When YOU and your business have a story to tell, people will pay attention. The better your story, the more they will pay attention to you and the more others will pay attention too.
So, remember: Great entrepreneurs tell great stories.
Sizzling Secret #7: The Ultimate Tip That Makes All the Rest Matter!
Sometimes, during his seminar, one millionaire uses an example to prove a point.
He’ll hold up a one hundred dollar bill in the air with his hands and say, “If this hundred dollar bill is available, and it is, who would want it?” Of course, every hand in the room would go up.
But, he just stands there holding it up until he eventually says, “doesn’t anyone want this?” Then after about minute or two, someone gets up out of their chair and goes up to him expecting him to give it to them.
But, even then, he won’t hand it to them. He just keeps holding it up in the air until they do something. Eventually, the person has to jump up and take it out of his hands. Then the seminar leader says to the audience, “Now what did that person do differently than everybody else in the room?”
The answer is, he got out of his seat, and he took ACTION. You see, even baby steps create momentum.
Another millionaire who was one of Anthony Robbins’ first millionaire mentors said, “…if you start something… not only will you feel better about yourself regarding self- esteem, which is one of the greatest things in stepping toward success, it will also start awakening a spark of ambition. But it just doesn’t grow unless you initiate the process.”
Then a different millionaire from a famous company you’ve probably heard of said, “…how many times have you seen it? That the difference between somebody who had a good idea and someone who acted on a good idea, is that the person who acted, ACTED!”
In my life, when I decided to stop waiting for everything to be perfect and just started taking action, my whole life changed in an instant. I urge you to begin today to take action toward becoming the success story you’re capable of becoming.
Take these seven secrets and start applying them immediately. It’s only by implementing the secrets of millionaires that you have any chance of becoming one.
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