Labels: Benefit more from exercise, how believing your exercise will build muscle and lose fat makes it so, ways to improve your strength and fitness
Tuesday, November 14, 2017
Benefit more from exercise….Today's post: Tuesday, 11-14-2017
This information has also
been out for some time as I remember reading of it before.
Not sure where I read of it
originally. But it was longer than a
year or two ago I think.
Also, I recently read similar research that when
educated people and uneducated people did the same exercise, the educated
people benefitted more than the uneducated people did.
Recently Mike Geary emailed
out this reminder email of this effect.
It’s quite well done, both
in reporting the original research, and adding Mike’s comments on making even
better use of it to get more exercise benefits yourself.
The comments I’ll add will
be about why this effect may occur and add more ways about how to get more
exercise benefits yourself.
Here’s the email Mike sent:
“http://www.truthaboutabs.com/obscure-method-exercise.html
“Harvard Study Shows an
Obscure Trick to Make ANY Exercise Program or Workout MUCH More Effective”
By Mike Geary, Certified
Nutrition Specialist, Certified Personal Trainer
Author of
best-sellers: The Fat Burning Kitchen & Do This, Burn
Fat: 101 Sneaky Weight Loss Tricks
“Hotel cleaning attendants
got "tricked" by researchers into burning more fat in 4 weeks. They
also lowered their blood pressure, and improved their waist to hip ratio. This
article explains what factor caused these benefits!
I've read about this very
interesting Harvard University study about exercise multiple times in the past,
but I was just recently reminded about this study again while reading the
fascinating book called 59 Seconds by Richard Wiseman.
Pay attention, because this
actually shows a pretty powerful trick that you can use to literally make ANY
workout or exercise program a LOT more effective and results producing.
According to the book 59
Seconds, here's how this study was carried out:
Researchers at Harvard
University studied over 80 hotel room cleaning attendants from 7 different
hotels. The hotel room attendants naturally received a lot of exercise
from their daily jobs, which included cleaning an average of 15 rooms per day
at about 25 minutes per room. This work involves a good deal of exercise
in carrying things, scrubbing, lifting objects, vacuuming, and so on.
The researchers knew the
hotel maids led an active lifestyle from their work, but also questioned
whether most of the maids may not realize that their work was actually good for
their health.
The researchers set out to
study the effects on the hotel attendants of making them very aware of how
beneficial the exercise they got while working was for their health, and to see
if this increased the results that they actually received from the exercise.
Basically, the question
was... Would telling them that their work was great exercise improve their
health, lower their blood pressure, and help them to lose weight compared to
the hotel attendants that didn't realize their work was in fact
"exercise"?
The hotel attendants were
split into 2 groups:
1. This group was informed
about the benefits of exercise and told how many calories they were burning
while doing their hotel cleaning work each day. They were specifically told how
many calories activities such as changing sheets, vacuuming, and scrubbing
bathrooms were burning each hour.
The researchers also wanted
this information to stick in their heads daily, so they gave the attendants a
handout showing the quantities of calories they were burning doing each
activity of their jobs. They were also shown a poster daily that
reinforced how many calories they were burning.
2. The control group
of hotel cleaning attendants was simply informed of the benefits of exercise,
but were NOT told how many calories they were burning doing their work, and
also were NOT told that their work actually constituted a good form of
exercise.
The researchers studied the
existing lifestyles of all of the participants in both groups as well as giving
them various health tests, including weigh-ins.
The study was conducted for
4 weeks. The researchers made sure that none of the participants had
actually changed their exercise habits, smoking, or eating habits outside of
work. This assured that there was no external lifestyle factor that could
have accounted for the results of the study.
In addition, the hotel
managers assured that the workloads of both groups stayed the same throughout
the entire experiment.
Here are the VERY
interesting results:
It turned out that the
group of hotel cleaning attendants that was informed daily about the
calorie-burning effects of their normal work routines ended up losing a
significant amount of weight, lowered their body mass index and waist-to-hip
ratio, and decreased their blood pressure.
The control group of hotel
attendants that was not told about the calories they burned while doing their
work showed NONE of these improvements.
Wow... .!
Remember that each of these
groups received the SAME amount of exercise and did not alter their lifestyle,
eating habits, drinking habits, smoking, or anything else. The only thing
that was different between the 2 groups was simply that the one group was
constantly being reminded of how beneficial the exercise during their work was
for their health and how many calories they were burning, and therefore their
minds were busy believing in the benefits of it.
This actually doesn't
surprise me... this is classic placebo effect at work here, and reinforces how
powerful our brains are in relation to the results we get from exercise, food,
supplements, etc.
How to use this info to
burn more fat in your workouts, build more lean muscle, and improve your health
more from exercise and nutrition:
There's a good lesson in
this study. If you strongly believe in your mind that the workouts that you
are doing are drastically improving your body, your results will increase
dramatically from those workouts.
The trick I've used over
the years is to really "get mental" during your workouts and believe
strongly that the exercise you are doing is transforming your body into a lean
chiseled machine.
(This is assuming that
you're actually doing legit workouts such as Truth About Abs routines and not
just wasting time reading a magazine while pedaling away on a boring exercise
bike or treadmill).
So, if you want to burn
more fat, not only do you need to workout intensely (for your individual
capabilities), but you also need to mentally visualize the results you're
getting, the bodyfat you are burning, and really strongly believe in how
powerful the workout routine that you are doing really is for your body.
Along the same lines, if
your goal is to build more muscle, then you really need to strongly believe in
your mind at how powerfully your workouts are helping you to build muscle.
And this can be applied to
your food intake too!
Don't underestimate how
powerful your mind really is... If you are eating truly healthy foods such as
those detailed in my Fat-Burning Kitchen manual, make sure that you are also
actively thinking in your mind about how those foods are dramatically helping
your body, making you stronger, making you leaner, improving your energy and health,
and so on.
Don't ignore this... this
will drastically improve your results if you actively think about how truly
healthy the foods you are eating every day are and how they are changing your
body. This is assuming that you actually are eating truly healthy foods
every day.
Another benefit of this
"mental programming" is that it trains you to actually want to avoid
junk foods, because you want to be able to think about how everything you eat
is improving your body instead.
So there you go... an
interesting study that shows how you can legitimately increase your results
from your exercise and nutrition by just actively thinking about the benefits
of both every day!”
My Comments:
There are several things I
think at work here and ways to amplify each one to improve your own exercise
results:
Doing something that has
extra benefits you actually would like to have instead of doing something you
have to do but would stop instantly if you were able has two effects that I
think are at play here.
Doing the extra benefit
things causes your brain to release more dopamine and serotonin according to
studies I’ve seen. You not only feel
better mentally, these neurotransmitters have physical effects which likely DO
increase the release of BDNF and the other muscle growth factors that improve
your muscle control and burn more calories and build more muscle.
Doing something you have to
do and are making yourself do tends to be done a bit more slowly and result in
some periods of decreased effort. You
may be skilled enough to be time efficient but you don’t gradually get more
capable. But if you do things you
believe have extra benefits, you are more likely to make an extra effort that
over time will increase your strength or fitness.
Also, there is some
self-image change that doing things you expect to benefit your health causes to
occur! And in longer term studies,
people who now begin to see themselves as someone who takes actions to improve their
health, DO eat and drink less junk and smoke less or quit and eat more
vegetables and fruit!
Lastly, using extra effort
to do just a bit more or do it better each time in your exercises causes you to
become stronger in strength training exercises and more fit in vigorous short
cardio exercises.
Focusing on the feeling in
the muscles you are exercising and consciously adding extra effort on the last
few reps of a few large muscle exercises is the key to getting stronger and
using heavier weights and adding more muscle to burn calories. This process is also faster to get good
results than just going through the motions.
Similarly, going a bit
faster each time or a bit longer at a fast speed between rests or a slower pace
will gradually improve your fitness.
And, this process is also faster to get good results than just
going through the motions.
Lastly, taking supplements
that help you recover better by helping with antioxidants to recover from the
high levels of oxygen use as you exercise and lower inflammation and to boost
growth hormones can also help.
When you know that studies
show these do work that too increases your belief in your exercises and making
an extra effort while doing them.
DHA and purified omega 3
fish oil capsules help your exercises release more BDNF which builds nerves and
brain cells and helps improve your neural control which in turn helps you
improve on your exercises. AND, these
also lower inflammation to speed recovery!
Ursolic acid found in apple
peels and rosemary and holy basil and many dried herbs is a compound that is
NOT an anabolic steroid that causes you to retain or add muscle and may also
increase the amount of fat you burn.
Labrada sells an ursolic
acid supplement that is a rosemary extract.
And, Nature’s Way standardized Holy Basil extract also has ursolic acid.
NAC, n-acetyl cysteine, and
alpha lipoic acid cause your body to make glutathione which is a strong
anti-oxidant.
And the natural
antioxidants of several hundred kinds from organic vegetables and fruits and raw
tree nuts for those not allergic – and supplements of, natural alpha tocopherol
and vitamin C and lycopene and vitamin D2 + K2 and selenium and others also
work as antioxidants. These also have multiple other health benefits.
Curcumin, turmeric, and
ginger also lower inflammation.
Conclusion:
The more you believe
exercise will benefit you and the more you do to exercise in a way that causes
those benefits and eat and supplement to support that, the more benefits you
will get!
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