Surprisingly, scientific research shows little evidence of exercise being effective in promoting weight loss. Yet millions continue to add exercise to their weight loss strategy counting on the calories in/calories out theory to produce results.

There is a way to lose weight with  “effective exercise”  that doesn’t require hours of jogging, sit ups, aerobics or stretching. A program that requires minimal willpower, commitment, or perseverance.

Just two workouts a week!  It is possible.

But first take a step back and look at the science of the body to see why the typical exercise and eating plans of the past few decades are not working.

The answer is the body is being overwhelmed by sugars, hidden sugars and carbohydrates at every meal and in every snack.  Some of this sugar will be used immediately for energy, but the excessive sugar  presents a problem and must be dealt with right away as it is toxic to the cells, arteries and tissues.

The response by the body to sugar in our blood is to excrete “insulin” from the pancreas.

What works against your weight loss goals — and what the mainstream health care industry doesn’t understand– is that insulin also serves to keep the fat stored in the fat cell, “locked up”  until the blood sugars are low again.

If most of what we are eating is being locked away in the fat cells due to the high sugar, high carb diets we are consuming, we are left with very little energy available for our muscles and organs.

The result is constant hunger which leads to more eating, which leads to more fat storage if we continue  eating the same foods.

It becomes a vicious cycle.

For the obese, the addition of exercise into the mix can be life threatening.

If the fat is unavailable for use as energy because it is locked up in the fat cells, and fewer calories are consumed resulting in even less available energy, when exercise is introduced,  where does the energy come from?  It comes from the  muscle and organs such as the heart.

Weight loss may occur, but it will be at the expense of  lean tissue.  This also leaves these tissues susceptible to deficiencies.

Although it may sound simplistic, the answer to most  weight loss problems (outside of the bio-chemical glitches of the body such as thyroid) is simply a matter of  being able to access the fat reserves by eliminating the foods that  stimulate the body to produce excessive insulin.

So why exercise?

If the greatest influence to losing weight is the diet, the overemphasis on exercise may be having a negative effect on weight loss, as exercising while the fat stores are locked up,  may only serve to stimulate hunger, laziness and fat deposition.

But the exercise must be “effective” to bring desired results

Resistance training delivers improvements in strength, endurance, flexibility, conditioning, muscle tone, and in all cardiovascular parameters. It is a stress reliever, limits repetitive activity on joints, and minimizes oxidation. Resistance training also taps into the fat stores to supply the energy for “protein synthesis” (the recovery stage ).

It is important to note that high intensity, short duration exercise has a stimulating effect on the metabolism whereas the body perceives long duration workouts as an unrelenting stressor, a cue to shut down metabolic activity and hormonal output to conserve energy (the same shut down caused by fasting or even low calorie diets).

 In other words  workouts should be designed to be invigorating, not overwhelming, long and fatiguing.

 By focusing on only two exercise sessions a week, eliminating  hunger by eating the right amount of the right foods and engaging in effective exercises that are prudent and appropriate for all fitness levels, the chances of sticking with an exercise program are substantially improved.

 The result? Consistent, healthy weight loss and a stronger, leaner and more fit body.

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