Terry Shintani, MD, JD, MPH, KSJ
Do NOT change your diet or exercise level without
guidance from your medical doctor, especially if you have
health problems or are on medication. Do NOT change
your medications without the guidance of your medical
doctor. The information in this book is intended as
general information about diet and exercise. It is NOT a
substitute for professional medical advice.There are no
express or implied guarantees about weight loss or other
physical or health effects.
The good news is that those techniques and the
science behind them are in your hands right now.. It‟s a
plan of action that will let you turn your body into a
naturally efficient calorie-burning system. Why is it
so important that you „go for the burn‟ with calories?
Simple . . .If you burn more calories, you can Eat More,
Obviously, exercise itself causes us to burn energy. But
if you know how to exercise, you can cause your body to
increase its metabolic rate even when you are not
When, exactly, did exercise become work? As a child you
ran and played, and your fat furnace was in overdrive to
burn enough energy to keep up with you. You kept your
muscles in tone, kept your cardiovascular system fit,
burned calories like a well-oiled machine, and enjoyed
every moment of it! And there's no reason why, now, you
can't learn, again, to enjoy exercising. In the
meantime, however, exercise can be play, and you can
play off calories as easily as you can work them off.
Aerobic activity is the best way to „cash in‟ on “Thermic
Effect of Exercise,” also known as the calorie-burning
effect that is caused by an increase in activity.
. Aerobic exercise allows you to burn calories as well
as burn fat!
Study after study shows that people who stay fit will be
healthier and live longer than those who are not.
Moderate exercise (except for swimming) is known to
cause some weight loss by itself even without dieting.
(Swimming increases fitness, but when used alone does
not cause weight loss probably because immersion in
cold water induces the body to hold on to some fat as
In conjunction with a good diet, exercise – even simple,
„fun‟ aerobic activities‟ -- enhances weight loss and,
more importantly, plays a substantial part in keeping the
weight off. And that‟s good news, too. Active „fun‟ helps
make your body fat-UNfriendly!
Directly burning calories isn't the only benefit on having
active fun. In fact, the main effect of exercising takes
place when we are not exercising at all! Let's say that
you exercise three to four times per week. This causes
your metabolism to increase at all times. This, in turn,
means that your Resting Metabolic Rate - the rate at
which you burn calories while you're at rest - increases at
all times, too, as a result of the regular exercise.
Sporadic exercise, say once or twice a week, isn't going
to work the miracle. Other studies indicate that this is an
effective way to help keep your metabolic rate high and
the amount of your body fat low.
Remember, what this means is that your metabolic rate
gets reset at a higher level and you burn extra calories
all the time, even in your sleep!
It's important to choose something that you like to do because
that's the best way to ensure that you‟ll keep doing it. It could
be something as simple as walking around the park with
friends or something as involved as doing an Ironman
Triathlon. As long as you‟re willing to make a commitment,
you’ll see results.
Before starting any new activity, including the exercises
in this book, you should check with your doctor.
One good way to tailor your exercise level is to use a
simple formula that determines how vigorous your
exercise should be to help weight loss. The idea is to get
your heart pumping at your “training heart rate” which
ensures that your exercise is vigorous enough. Your
training heart rate is 60% to 85% of maximum heart
Remember that regular physical play or exercise helps
you burn calories even when you are not exercising!
1. Find a way to play (exercise) in a way that
you enjoy. The best exercise is the one that
you will do regularly. Finding an aerobic activity
that you enjoy keeps you motivated and then it
changes from being work to being play.
2. Understand how playing (exercising) helps you
lose weight by increasing your metabolic rate. Get
familiar with the “Thermic Effect of Exercise” or the
burning of calories as a result of exercise. Know that by
exercise alone you can lose weight if it is done properly
and that diet and exercise together yield even better
3. Understand the “flywheel effect.” The best way to
benefit from exercise is to make use of the “flywheel
effect.” That is, exercising enough that your body burns
calories faster at all times, even when you‟re not
exercising. This is done through regular vigorous
exercise. If you can build up to the equivalent of jogging
3 miles at a time every other day, research (Lennon)
indicates that you will burn more calories even while
4. Know that people who exercise regularly live
longer. Exercise reduces the risk of heart disease by
increasing your good cholesterol, HDL (High Density
5. Know that you’ll FEEL better. Aerobic exercise really
does makes you feel better. It causes the release of
substances in your body that help elevate your mood.
6. Know that you’ll LOOK better. Besides helping you
lose weight and increasing your muscle tone, exercise
gives you that inner glow that makes you look even
more vital and attractive.
7. Make time for yourself. If you think you are too busy
to exercise, consider that exercise is as important as any
appointment you have.
8. Try getting yourself up to your training heart rate if
OK with your doctor. . First, figure out your training
9. Choose Your Activity
Try Walking. Brisk walking is an excellent exercise.
Done properly, it can induce a 10 to 12% body weight
loss over a period of 60 days according to one study.
Take a watch and measure your heart rate during your
walk. Then see if you have gotten your heart rate up to
your training heart rate. If not, try to walk more vigorously
until you can sustain your training heart rate.
Try Jogging. If you do not have any problems
associated with jogging such as arthritis, try jogging. It is
a high impact exercise, however, and some people have
trouble with this. On the other hand, high impact
exercise also helps the retention of bone mass, so for
those who have no problem with this type of exercise,
there can be an additional benefit.
Try Biking. If you like to cover more ground and see
more scenery than you can by walking or jogging, biking
is an excellent aerobic exercise. Done properly it can
induce a 10 to 12% loss of body weight over a period of
Try Hiking. This is a great way to get some fresh air,
enjoy nature and enjoy time with your friends. You can
throw in a picnic on your hiking trip while you‟re at it.
Hiking can burn 100 to 137 calories per 15 minutes.
Try “Aerobics.” Aerobics is a term coined by Dr.
Kenneth Cooper who in the late 60‟s authored a book
called Aerobics. This term means exercise that uses
oxygen to burn energy efficiently. Most exercises
(including those mentioned in this section) include some
component of aerobic exercise, but lately the term refers
to the popular style of exercise set to music that you see
at health clubs and on TV and videos. These are good
forms of exercise and I recommend them if you can do
Try playing basketball, tennis, handball or
other sport that you enjoy. If you like to be
with friends, try a team sport. For every 15
minutes you do it, basketball burns 173 calories,
tennis burns 119 to 155 calories, and handball
burns 183 calories.