A study that was conducted by Arizona State University took in many women who did nothing, who were sedentary and that she is not. And it followed her for three months. In those three months, they had to do 30 minutes of exercise five times a week. What did they find at the end of the three months? That half of them had not lost any weight and the other half had gained weight. This is what I always tell you, exercise is not a method to lose weight. Why is that? Because it is not. Eh? That little thing they've stuck you with over there. Many of your trainers tell you that you are going to take 1500 calories, but you are going to go to the gym and you are going to eat 500, you are going to be in a caloric deficit and if you have that caloric deficit, then you are going to lose weight.

You know what I have always told you, caloric deficit is bullshit. Caloric deficit is not good for weight loss, it's not good for anything. 99% of people who start a calorie deficit diet end up quitting. And gaining weight. It is useless to go to the gym as a strategy to lose weight. If your coach tells you that, he's in deep shit. He knows it. He knows that exercise is not good for that, gentlemen. Let me tell you something. In the Ironman there are statistics of a long duration sport such as the half Ironman and the Ironman, which are sports of five or six, seven hours or the very complete air that goes between nine, 8 to 14, to 17 hours. Forty percent of the people who do an Ironman are overweight and obese. So, how is it that if I train two hours a day, or three or four or five hours a day I will be overweight, obese? I was told that if I was able to exercise and burn 2,000 calories I would lose weight.

And it doesn't happen that way. Fat people exercising is what life is all about, gentlemen. What is happening today? What happens is that you focus on the gym if you want to lose weight, because it's an easy discipline. Actually, going to the gym is an easy discipline. But I will say one thing, many of the gyms today are centers of disease and obesity. It is impossible for me to come to a gym wanting to look better and lose weight and have a coach come to me. Most gyms are spectacular, but there is a series of coaches and people in charge who tell you Look, from today on you can't build muscle if you don't eat carbohydrates, they are in the filth. And the coach who tells you that you need to eat rice, potatoes, cassava to build muscle is in the filth. If it's going to give you dirty energy it's going to make you fat and increase your body fat and you increase muscle but increase fat, like a big fat guy full of fat.

Secondly, in a lot of gyms today that are packed with a lot of supplements, this already tell you you have to buy this, you have to buy creatine, you have to buy glutamine to burn body fat, you have to eat this, protein shakes you fill yourself up with a lot of crap, that in the end you're going to end up getting fat.

And that's the responsible ones, because there are some irresponsible people who inject you with things. What growth hormone, what testosterone gentlemen, do you really want to be a healthy person? You hit my eye and you want to lose weight? It is not to the gym. Don't go to the gym initially. If you want to lose weight and your priority is to lose weight. I don't want more fat people in gyms getting fatter in the gym. What you need to do is simply, and I'm going to tell you here. It's simply to start with nutrition. The best way to heal your body is not by going to the gym. I'm going to mention all the positive effects of exercise, which is super important, but there is no benefit of exercise if you don't do the first thing, which is to lose weight, there is no cardiovascular benefit. If you weigh 90 kilos and go to the gym, prima prima, that is, if you take it and say oh doctor, I exercise. Doctor, look, I walk, I do weight training, I dress, but how shit, how carbohydrates, all that is multiplied by zero and everything that is multiplied by zero gives zero.

What to do? So exercise adds up, nutrition multiplies. Let the other person be very clear about this. Exercise adds up to a healthy lifestyle, but nutrition multiplies. What does it mean? That everything is broken with a bad diet. That's why the only way, and coaches and gyms know it. If you want to lose weight, they tell you or you want to lose weight, you have to diet. What I tell you is look, you want to lose weight? I don't want you to diet. If you really want to lose weight, you have to control what you put in your mouth. And scientific studies show that low-calorie diets or the ketogenic diet is the low-carbohydrate diet. Or the ketogenic diet is three times more effective for weight loss than a low calorie diet three times more effective. What does that mean? That if you are going to lose in a year or so on a low calorie diet, five kilos, on a keto diet or on a low carbohydrate diet, you can lose 15 kilos.

So, gentlemen, do you want to lose weight? Do you want to lose weight? Don't go to the gym, don't do sports. Choose only one discipline, the most difficult in the universe. Control what you put in your mouth, give up carbohydrates, give up fruits, give up rice, give up potatoes, give up cassava, give up seeds. Cut out grains. Stop dairy products. As the only way for you to lose weight. Now well. Afterwards you can introduce exercise because everybody knows about exercise. Today it is not a strategy to lose weight. It is a strategy for a healthy lifestyle. Because exercise, the benefits, go from top to bottom, from prevention of Alzheimer's, Parkinson's and degenerative diseases and cancer is proven to cardiovascular, respiratory, intestinal improvement of your microbiota and metabolic diseases. You are exercising not to lose weight, but to heal your body and acquire a lifestyle. But it is useless if you put shit in your body, because I told you, food multiplies exercise adds up.

It should start as a. It is like a. As a diet. Watch out for this. That is, you should start doing a keto diet if you want to lose weight and after two months or a month you include everything that adds up to improve your health, because the improvement of your health starts with the weight. There is no such thing as a healthy fat person, everyone is sick. So first with everything you put in your mouth and then, after two months you start the lifestyle, you get up early, you exercise and these things. If you really decide to lose weight, Listo, start the keto diet.