For the most effective
method for permanent
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Exercise EXACTLY 4 MINUTES per day to lose fat on a permanent basis.
Read all the following text if you want to learn why losing fat is so difficult and why most methods tried by people are guaranteed to fail.
A must read if you are “overweight” (fat), have diabetes, have hypoglycemia suffer from big swings in your energy level or are generally in poor health and have a poor fitness level.
The words "weight loss" should be completely eliminated from daily language and replaced by "fat loss" and "muscle gain".
Diets can never work for permanent fat loss
All efforts that concentrate on fat loss will fail, including diets and all other methods that concentrate on the symptom of the problem. The symptom of the problem is accumulation of more body-fat than what is healthy. The cause of the fat problem is loss of muscle mass. Efforts that concentrate on rebuilding the lost muscle mass will succeed in getting rid of the excess fat, PERMANENTLY.
Many people will tell me that they are maybe 35 pounds overweight. I tell them immediately: "Let me stop you right there. You are most likely 65 pounds overweight on fat and 30 pounds underweight on muscle.
That surprises them, because they have never thought about their body weight in terms of the various component contributors to the total weight. A pound of fat has more than two times the volume of a pound of muscle. A 150 pound lady that has only 25 pounds of fat on her body will fit easily in a dress that a 135 pound lady with 50 pounds of fat cannot possibly fit into. The 150 pound lady has only 17% body fat and has lots more muscle mass (not the bodybuilding type bulging muscles, but very lean elegantly looking muscles). The 140 pound lady with 50 pounds of fat on her has 38% body fat and has about 35 pounds less muscle mass than the 150 pound lady.
The words WEIGHT LOSS should be stricken from the vocabulary and should be replaced by FAT LOSS and MUSCLE GAIN. Percentage of body fat is a far more sensible measurement for assessing health than body weight. A high percentage of body fat is often an indicator of many health problems, but the high percentage of body fat is not the cause of the health problems that are most often associated with high body fat percentage. Of course for fat reduction there is a pill, but it addresses the symptom (fat) and not the cause (lost muscle mass). That pill makes you not better, it makes you more ill.The health problems associated with many illnesses are all as a result of having lost muscle mass (health problems such as diabetes, clogging of the arteries, deteriorating eyesight, chronic fatigue, low energy due to big fluctuations in blood sugar levels, lack of strength, high cholesterol levels, high blood pressure, lower back problems, shoulder problems, sciatica etc.).
The medical establishment will treat the symptoms of all these health problems and that will never cure the problem. The problem cause of all these health problems is the lost muscle mass. Rebuilding the lost muscle mass is the first step toward restoring health.
WHY IS MUSCLE MASS SO IMPORTANT FOR HEALTH?
Muscles perform multiple tasks in maintaining health. Losing of muscle mass therefore has an immediate negative impact on health. Conversely, restoring previously lost muscle mass has an immediate positive effect for health improvement and fitness improvement as well. Health and fitness are not the same thing. Your degree of health is measured by the degree of absence of illness. Your degree of fitness is measured by your capacity to perform tasks with muscles and the flexibility of joints and tendons.
Health and fitness are not mutually inclusive although the one affects the other. A low degree of fitness (capacity to perform tasks) will always have a negative impact on health. Conversely, an extremely high degree of fitness will often have a negative effect on health. This means that for the average population an increase of muscle mass and muscle performance will always result in health improvement up to a point, where additional increase of muscle mass and muscle performance beyond an optimum increase of muscle mass and muscle performance will have negative effect on health. This is the reason why highly trained athletes will often encounter health problems. As with everything else in life, there is a "too little" and there is a "too much" and then there is somewhere in between an optimum that is just right and is referred to as "moderation". Most everyone knows that exercise is good for health and fitness. What is not known by the general public is what kind of exercise and how much of it is "just right." I will attempt to explain why and how optimal results can be obtained from only 4 minutes of exercise per day and why most other methods of exercise are doomed to failure.
MUSCLES REGULATE AND STABILIZE BLOOD SUGAR
Muscles have a very important role in regulating blood sugar levels. Muscles can store excess blood sugar (glucose) in the form of Glycogen. When the glucose levels in the blood becomes too high the muscles will absorb glucose and store it in the form of glycogen. When people gradually lose muscle mass, their glucose storage capacity gets smaller and their ability to regulate blood sugar level decreases as well. This lack of being able to control the level of blood sugar results in the gradual increase of severity of the condition called Type 2 Diabetes (blood sugar level too high) and its companion condition of Hypoglycemia (blood sugar level too low). Whenever the blood sugar level becomes too high the body will store the excess blood sugar first in muscle tissue in the form of glycogen and after the glycogen storage capacity of the muscles has been maxed out the remaining excess blood sugar is turned into fatty acid and is stored in fat cell tissue (making you fat). Whenever the blood sugar level drops below its optimal range, the body will first release the glycogen stored by the muscles and in the liver to bring the glucose level back to the ideal range.
If there is not enough muscle mass then there is less stored glycogen and less muscle mass that can release glucose for the muscles to bring the glucose level in the blood back to its optimal range. When there are not enough muscles that can bring the glucose level up to its optimal level then the body starts breaking down muscle mass and other lean body mass (vital organs). This is why calorie restricted diets result in loss of muscle mass because the blood sugar level will drop to below the optimum range for long periods of time during which the muscle glycogen will be depleted first and thereafter the body will break down muscle to help maintain the glucose level in the blood. Calorie restricted diets will result in loss of muscle mass.
MUSCLES REGULATE CHOLESTEROL LEVELS
When lack of muscle mass causes blood sugar levels to fluctuate up and down then the cholesterol and triglyceride levels fluctuate as well. Whenever the cholesterol levels are too high cholesterol can deposit itself on the walls of blood vessels thereby clogging the arteries and restricting blood flow. Of course for high cholesterol there is a pill, but it addresses the symptom (cholesterol) and not the cause (lost muscle mass). That pill makes you not better, it makes you more ill. Restricted blood flow in the arteries causes high blood pressure. Of course for high blood pressure there is a pill, but it addresses the symptom (high blood pressure) and not the cause (lost muscle mass). That pill makes you not better, it makes you more ill.
MUSCLES STRENGTHEN THE LOWER BACK
People develop lower back problems as a result of loss of abdominal muscles and lower back muscles. That muscle loss usually occurs at the same time when other muscle mass is lost everywhere else in the body as a result of too little activity. The loss of abdominal and lower back muscle mass leaves the spine with less support for the spine and it causes more pressure on the disks that now are compressed and are damaged by the excess pressure. In addition people who are losing muscle mass all over their body will get fat and heavier and the extra weight gained above the region of the lower spine will additionally compress the vertebrae and compress and damage the discs additionally. Of course for lower back pain there is a pill, but it addresses the symptom (lower back pain) and not the cause (lost muscle mass). That pill makes you not better, it makes you more ill.
How do people lose muscle?
People tend to lose on average a pound of muscle per year after age 25. The muscle loss has less to with getting older than with the fact that people become less physically active after age 25. As a result of their lower level of physical activity they lose muscle mass. They settle down in marriage and ever more people have desk jobs or other jobs that do not require activity much physical activity. Muscle fibers that are not used on a regular basis are gradually lost. That loss takes place in whole muscle groups that see little activity and individual muscles that are not used on a regular basis. The loss of muscle mass even occurs in muscles when they are not used through their full Range Of Motion (ROM). In the ranges of the muscle motion that is not used muscle mass will gradually be lost. This proves the old adage USE IT OR LOSE IT.
People who maintain their muscle mass and prevent muscle loss do not get fat and enjoy good health.
There are many people who do not gain fat no matter how much they eat. Those people maintain their muscle mass either through regular exercise (the right kind of exercise that addresses all muscle groups in their body through the full Range Of Motion of those muscle groups (ROM). Other people might involve all of those muscle groups on a regular basis in their line of work (such as small farm owners did in the olden days. They had to do a large variety of tasks on their farms on a daily basis using all their muscle groups and they were in good health and lived into their 90s and beyond).
Fat people who rebuild lost muscle will lose their excess fat permanently!
The condition of having lost muscle mass through lack of activity and the associated health problems can be largely or totally reversed by gaining back the lost muscle mass. The problem is that with conventional exercise methods it takes unreasonable amounts of time to restore health and fitness with exercise. A normal individual does not have the discipline to devote 45 to 90 minutes to boring exercise so that 92% of people who own exercise equipment at home do not use it. Similarly 88% of people who own health-club memberships do not go to the health-club, because it takes about twice the time of doing exercise at home. The percentage of people using their health-club membership is only slightly higher than people using their exercise equipment at home, because some people go to the health-club for the social aspect of meeting other people.
People on diets LOSE MUSCLE and therefore they always gain the weight back plus MORE after having been on a diet.
Many people who have gained a lot of fat will often try exercise but they soon become discouraged because in the first few weeks they will gain a lot of muscle very quickly and initially they lose fat much slower than they gain muscle. That may result in a temporary net gain of weight instead of the loss of weight they are expecting. They now decide that exercise for weight loss does not work for them and that they must have some mysterious genetic condition that predestines them to being fat or having to live on a starvation diet forever. They now will resort to the fashion diet of the day (there are literally thousands of diets) and if they stick with any of the diets long enough they will indeed lose the weight the wanted to lose. Sadly enough they will however also lose muscle mass on any of these diets regardless whether they are high protein diets or any other wonder diet. If they, for example, had a goal of losing 35 pounds and they reach that goal of losing those 35 pounds, they are very pleased. However if they were to take a body fat test before and after ending the diet they would be totally surprised to find out that they had lost additional muscle and that their percentage of body fat went up. The 35 pounds of weight they lost are most likely 10 pounds of fat, 15 pounds of water and 10 pounds of muscle. After going off the diet the 15 pounds of water comes back very quickly, the 10 pounds of fat takes a bit longer to return and the muscle does not come back without doing exercise to regain it. The loss of muscle reduces the metabolism additionally and accelerates the gain of fat some more. This is why most people who have been on a diet and have lost some fat will gain back fat faster than they gained fat before they ever went on a diet.
The ultimate and permanent solution to permanent FAT LOSS is permanent MUSCLE GAIN. But muscle gain alone is not the whole story.
A pound of muscle is able to metabolize an average of 55 calories per day (24 hours). It will not metabolize these calories unless it is stimulated to do so. You need to stretch muscle to traumatize it a little in order to raise its metabolism. That is what Yoga practitioners do when they do their Yoga routines. They stretch muscle under resistance and create high metabolism in their muscles. That is the reason why people who practice Yoga have high metabolism and are generally very lean. Pilates exercises have a similar effect on raising muscle metabolism with their stretching effect on muscle tissue. And then there is a 4 minute per day exercise that accomplishes the rebuilding of lost muscle mass and also does the same stretching job that Yoga and Pilates accomplish, and all of it in an astonishingly short 4 minutes.
The step by step requirements for losing fat and improving health on a permanent basis are as follows:
1. Rebuild muscle that was previously lost. This is done with resistance exercise with as many muscle groups as possible and using maximum range of motion with those muscles.
2. Every 48 hours stimulate the metabolism of as much muscle mass as possible. Stretch all the muscles, including the newly added muscle mass, through their maximum range of motion to slightly traumatize as many muscle fibers as possible.
3. Initially expect to gain a lot of muscle mass very rapidly and expect the fat loss to start slow at first and then increase more and more as more muscle is regained and stimulated to increase metabolism. That results in initial gain of body weight because if, for example, you gain 20 pounds of muscle and lose 15 pounds of fat, you will have gained 5 pounds of weight, but your clothes will fit less tightly because you will have lost body volume. A pound of fat has 2.2 times the volume of a pound of muscle. Muscle weighs 2.2 times as much as the same volume of fat.
Now the real problem is actually doing the exercise that will solve and reverse the fat and health problems.
Only 8% of people who own exercise equipment use it. The reason why 92% of exercise equipment owners do not use their equipment is TIME. They cannot discipline themselves to do 30 to 90 minutes of very inefficient boring exercise. The only exercise equipment that yields very efficient results in exactly 4 minutes per day is the expensive $14,615 ROM-QuickGym (was $10,400 in 1990 and $12,445 in 2000). More than 85% of ROM owners use their ROM to full advantage. Believe it or not, there are still over 10% of ROM owners who cannot discipline themselves to do just 4 minutes of exercise per day. It turns out that the ROM at $14,615 is the absolute least expensive and most effective exercise for improving health and fitness (explanation why it is the absolutely least expensive way to exercise at http://www.quickgym.com/QandA.cfm#3). The ROM has been manufactured since 1990 and is used by people of all ages and fitness levels. Very weak and ill people can use the 4 minute ROM machine and on the other end of the spectrum, the most highly trained athletes use the ROM for maximum results in minimum time. Go to the ROM website to find out why the ROM is the least expensive way to lose fat on a permanent basis, build muscle, balance blood sugar levels, reverse diabetes and generally improve your health and fitness until the end of your life. The ROM has a minimum of over 80,000 uses in it and that would take a single user about 250 years to use up. The cost per use of a ROM is less than 20 cents but the cost per 4 minute use for a single user who expects to live another 40 years is $1.20 per use and 4 minutes of time. That is the least expensive way to permanently lose fat and to improve and maintain health. If 2 or more people in a household are using the ROM then the cost per use will drop even more.
For more info on the 4 minute exercise machine called ROM go to the following website and read ALL Q&A: