Lose Weight with Three EZ Reverse Engineering Exercises

by | Sep 28, 2015 | Archives

Here are three simple exercises that can reverse engineer hunger patterns and help us to lose weight.

A recent survey asked the question. “What are the most important life goals?” After thousands of replies the top answer was “Being Healthy”.   One of the most important keys to being healthy is good nutrition and weight control.   This is part two in this series can help enhance our natural health and keep things in life EZ.

A link to part one “Delicious EZ Way to Lose Weight”  (1) is below.

To lose a pound requires burning somewhere between 2,800 and 3,750 calories.  An accepted standard is 3,500 calories.  There is some argument that because the body holds onto fat if it loses weight fast, even more burnt calories may be required to lose a pound.

Losing weight with exercise is not the answer because the average runner burns about 100 calories per mile.  Walking at a three mile per hour pace (20 minute mile) takes between 9 and 15 hours to lose a pound depending on weight.


From article “Three Reasons Not to Run a Marathon” (2).  A 4th reason not to run a marathon is to lose weight!

Eat a Cheesecake Factory bistro shrimp pasta (3,129 calories).  Go run a marathon (if possible).  The calorie loss might not even break even.  Running might require 30 miles or walking all day to become even from a caloric point of view.  Enjoy a Red Robin Peppercorn Monster Burger, served with a side of steak fries, and a Monster Salted Caramel Milkshake,  (3,540 calories) requires that we would have to run an extra four miles or one to two walking hours.

Most of us won’t find exercise a practical weight loss solution, so let’s reverse engineer the process and look at three exercises that can help reduce hunger so we won’t consume the calories in the first place!


When at our farm, I walk this path almost every day after a meal.

Exercise #1:  Take shorter walks, but at the right time.  Walk after a meal.  Many studies have shown that a post-meal walk, as short as 15 minutes, can in fact help with digestion and improve blood sugar levels.  In a study published in 2009, researchers found that a 20-minute walk about 15 minutes after dinner led to lower post-meal blood sugar levels more than either a walk before dinner or no walking at all. Another study, found that walking for 15 minutes shortly after each meal improved daily blood sugar levels better than a single 45-minute walk in the morning.  The post-meal stroll causes more of the glucose in the bloodstream to be taken up by the muscles instead of converting it into fat.

Exercise #2:  Rub the stomach.  In his book “The Book of Internal Exercises”,  (3) Dr. Stephen Chang tells how rubbing our stomachs can promote proper digestion, sound sleep and a healthy heart.  This is a weight loss method of ancient Chinese sages called The Crane.

stephen chang crane

Image from momsthumb.blogspot.com (4)

It is only a 2 minute exercise.  First, lay flat on your back.  Put the palm of your right hand on your navel.  Simply rub clockwise from the center outwards. Start with small circles. Slowly with gentle pressure expand the movement until all the stomach and abdomen have been rubbed.  Rub slowly and with gentle pressure. Rubbed outwards for 1 minute. Then reverse directions and run inwards from large to small circles.

The Crane uses the body’s electricity to gently massage the intestines, the blood vessels, and the digestive and eliminatory system.  The fatty accumulations and deposits are disrupted and passed into the eliminatory system and out of the body.

Book of Internal Exercises

Book of Internal Exercise (Amazon.com)

Exercise #3: Exercise the sphincter muscles.

Dr. Paula Garbourg’s book “Secret of the Ring Muscles” (5) shows one simple exercise for better digestion and weight control. This is so simple yet so powerful because it only has to do with the way you chew. Here is what she says:

Chewing should be done with the lips closed, but with the oral cavity open as wide as possible. When chewing is done correctly the lower sphincters and intestines can be felt working in rhythm and causing the abdomen to contract.

All the sphincter muscles are connected so when you exercise the oral sphincters with this type of chewing, you exercise them all.  The functioning of the sphincters is closely linked to the correct functioning of digestion.  Good digestion improves nutrition and helps reduce food cravings.

Secret of the ring muscles

Secret of the Ring Muscles at Amazon.com

The final most important action for weight control is to make a commitment.  The power of commitment cannot be overestimated.

Commitment is the key to gaining mastery over your hunger. The ability to create mastery is a fundamental to success in any field, in any place, at any time, and at any age.  This is an era when the value of experience is worth more than the cost of getting it, so everyone over or approaching age 50 should read the latest book I wrote with Bob Gandt, “MASTERY: A Mission Plan for Reclaiming a Life of Purpose, Fitness, and Achievement”.

To make it possible for everyone to read this valuable book and because I need your help, you can gain the benefits of mastery free.


“Mastery” is about how to create and fulfill missions for health, enjoyment, happiness, ideals, education, friendships and wealth.

Regain That Old Feeling


You can regain that old feeling of energy and health.

Bon and Anne Gandt

Bob Gandt and his wife Anne after Bob completed a 2012 Clermont, Florida triathlon.  He took first place in the over-70 group.

A recent survey asked our most important questions. “What are the most important life goals?”

After thousands of replies the seven top answers in order of importance were first, “Being Healthy”.  “Enjoying Life”.  “Being Happy and Content”  was third and – “Pursuing Ideals & Passions” fourth. “Achieving Intellectual Growth”  fifth,  “Having Close Friendships” sixth and finally “Having Financial Freedom” was seventh.

You can fulfill this entire bucket list with mastery.

I was delighted when my friend, Bob Gandt, asked if I could participate in writing a book together about mastery.

The underlying foundation that fulfills all desires is the same; mastery.

Mastery is the ability to start and complete personal missions, with friends, family and health.   Mastery makes every aspect of life better.

For example, “Mastery” has an entire section on how to improve our natural health one step at a time.  The Peak Health section provides safe, sane, effective ides on nutrition and how to have more health with less effort.  Learn the power of posture and how to sleep better in this section.  There is also a section on fitness and how much fitness helps natural health and success in every part of life.

Another section of “Mastery” shows how to increase the powers of the mind.  In this section we learned the fast way to slow down, how to use muscle memory and expand our intuition bandwidth. Learn how to use zoning, super thinking and super reading to become smarter.

The “Embracing the New” section shows ways to make friends and have more adventure in life at any age.  See how to embrace technology, gain transformative power from travel and create missions great and small.

Part Five of Mastery: The Anti-Retirement section helps how to be sure we never run out of money.  Gain power from a pinnacle career.  Earn by following your passion. Learn how to stay mission capable and earn with a writing mission.

Bob Gandt has special credentials to share how to learn, earn and enjoy with writing.

Flying, writing and running have been Bob Gandt’s dual passions.  He published his first story at age sixteen – the same year he first soloed an airplane. Since then he has accrued something over 25,000 hours, written fifteen books and countless articles.

While being the U. S. Navy’s youngest pilot at one time Bob logged over 300 carrier landings and nearly 2,000 hours in the A-4 Skyhawk.

For over thirty years he was an international airline pilot, with Pan Am and Delta Airlines, domiciled in Berlin, Hong Kong, New York, San Francisco, and Atlanta.  He has sixteen books published by major publishers including Viking Penguin Press, Wm. Morrow & Co., Naval Institute Press, Penguin Putnam and Random House.

While Bob lived in Hong Kong he joined a group of runners called the Hash House Harriers, an international group of non-competitive, running social clubs.  Gaining mastery over running up and down the hills of Hong Kong started Bob on a lifelong trek towards  better health.

The way Bob and I have gained so many  mastery ideas during our global lifestyles makes Mastery an easy, but must read.

Bob Gandt

A majority of our readers are Boomers and at age 50 above so I was captivated by the idea of a book on how to make the years after age fifty the best year yet.  I felt very privileged that Bob asked my to co-write a book about the power of missions and how they can make your life better, fuller and more abundant at any age, but especially after 50.

We did it.  For the past year we have enjoyed this labor of love and have written “Mastery, A Mission Plan for Reclaiming a Life of Purpose, Fitness, and Achievement”.

This book offers Bob’s and my best ideas on how to lead a meaningful life, every day regardless of your age.

So you know Bob better I have included a brief video in which Bob is featured.   There is food for thought for anyone, at any age in any endeavor in this video!

Bob Gandt

Bob Gandt

Click here to see this 2 minute 58 second video that can change your life. Click here https://www.youtube.com/watch?v=fJXJCrGLcS0

Here is the introduction to “Mastery, A Mission Plan for Reclaiming a Life of Purpose, Fitness, and Achievement”.

Something is Missing

You know the feeling. It hits you an hour before dawn. You’re lying awake in the darkness. A nagging uneasiness has settled on you like a fever. You can’t put a name to it or locate the source of the feeling. You only know that something isn’t right.

Something is missing.

Life ought to be sweet. You’re retired. On permanent vacation. Life is supposed to be carefree. And it is, sort of. You can’t help worrying about money. Or, more precisely, running out of money. Two recessions, an imploded real estate market, and a capricious stock market have done a number on your net worth. Your income stream has dwindled.

And your health. . . well, it’s on a par with your contemporaries. Same elevated blood pressure, cholesterol, joint problems. Standard senior stuff. That’s what meds are for, right? It gives you something to talk about at lunch.

You passed on the hardball stuff—running, free weights, singles tennis, high-energy aerobics. Had to preserve the knees, shoulders, heart. A few rounds of golf and a Sunday walk are enough. Granted, that paunch and jowly jaw weren’t in the photo the day you handed in the ID card, peeled your name from the office door, drove out of the parking lot.

You headed into retirement like a stranger into a strange land. The mantra was stay busy. Keep yourself occupied. Take the obligatory cruise, visit the relatives, hit the parks, see the shows, spend time with the grandkids. Your days filled with busyness— errands, social events, yard work, games, lunch with friends, fixing things around the house, checking email, forwarding stuff to friends.

It was a shared joke: Before you retired, how did you ever find time to work?

One day folded into the next, leaving scarcely a trace. Months passed. Years. Time swept around you like the water of a fast-running stream. And sometimes in a reflective moment you wondered:

Where did it go?

What did it mean?

Why do I have this feeling that something is missing?

It’s more than a feeling. The uneasiness you sense is real and justified. Something is missing. You haven’t identified it because it’s an intangible, nearly indefinable part of the life that you left behind. It’s called mission. Without a mission, your energy, brainpower, and creative spirit are being dispersed like chaff in the wind. You are operating on a level far below your optimum plateau.

To have a mission is to have purpose. Direction. A set of goals. Human beings of every age and disposition—civic volunteers, soldiers, greeters, teachers, astronauts, corporate chiefs, caregivers, truck drivers, writers—function at their highest level when they have a mission.

And so will you. With a mission—and a mission plan—you will attain a new level of performance. You will learn new skills, become physically and mentally stronger, perform at a level higher than you ever believed possible. You will become an advanced human being. You will be on the road to Mastery.

That Old Feeling

The road to Mastery is a long and winding route. The path is lined with waypoints, forks, obstacles. Along the way choices must be made, commitments honored, promises kept. Particularly the promises you make to yourself. As you progress on this journey, you will observe changes in yourself. You may discover that you can do things you thought were out of your reach.

These might include:

— recapturing the physical fitness and mental agility you believed were lost forever.
— starting a business that provides a steady income stream and restores your creative spirit.
— becoming fluent in the foreign language you believed only kids could learn.
— recovering muscle mass that you’ve lost as you’ve aged, despite what you’ve been told.
— writing the novel, memoir, or how-to book you’ve secretly dreamed about—and see it published and sold.
— learning to meditate, recharge, and revitalize your brain and body.
— acquiring new skills: photography, computers, martial arts, oil painting, chess, cooking.
— running, riding road bikes, swimming in the ocean, climbing a mountain.
— learning the piano, guitar, saxophone, or any musical instrument you choose.
— reading 1000+ words a minute and retain what you learn.
— memorizing entire pages of text, strings of numbers, lists of names.

And at some point in your journey a realization will strike you. That nagging uneasiness that used to settle over you in the pre-dawn darkness? It’s gone. It’s been replaced by another sensation. One you’d almost forgotten. That old feeling. It’s the feeling from years ago when the world was fresh and nothing seemed beyond your reach. It’s that ready-for-action surge you had when your feet hit the floor in the morning. That kickass feeling when you headed out the door for a five mile run. That heady, take-no-prisoners exultation you sensed when you knew you were going to close the deal before you walked into a meeting. The blissful satisfaction that warmed your tired body when you crossed the finish line of the long race.

You remember it.  The feeling of empowerment.  Independence.  Self-determination.  Fulfillment.  It’s still there, and you can get it back.


Kindle Unlimited  $0.00.  Kindle $4.99.  paperback $13.99.

Order at Amazon.com. Click here.

(1)  Delicious EZ Way to Lose Weight.  https://www.garyascott.com/2015/09/25/43957.html

(2)  3 Reasons not to run a marathon

(3)  Book of Internal Exercise (Amazon.com)

(4) momsthumb.blogspot.com how to rub your stomach away Crane

(5) Secret of the Ring Muscles