What About Exercise?

Some of the most frequent questions I get is:
“Did you exercise?”
“What kind of exercise did you do while you were losing weight?”
“Why Don’t you stress exercise in your videos?”
“Or why don’t you tell people to eat less and exercise more?”
“Really the question is, what exercise do I need to do to lose weight?

Do I believe exercise is the most important factor in weight loss?

If not, then what is?

Hello everyone, it’s Butter Bob
This video is going to be about exercise
Did you exercise?
What kind of exercise did you do while you were losing weight?
Really the question is, what exercise do I need to do to lose weight?
This is, this is a big question and it’s always uppermost in people’s minds.
And I think it is, because it’s been drill into our head, over and over again for decades – \
What about exercise?

Guys, I really want you to hear me out on this.
Sometimes we need to separate the question, why don’t I emphasize exercise on this channel?

And the reason I don’t stress exercise is because:

  • I do not believe that being fat is a lack of exercise problem.
  • I do not believe being fat is an overeating problem.

I believe being fat is a hormonal problem.

Really, for most people.
Not everybody, but for most.
Some people have other issues, they’re taking medication that causes them to gain weight and hold weight. They have some sort of physical problem that’s causing them to gain weight.

But for the vast majority of people who are overweight, being overweight is a hormonal problem and in my opinion, it’s mostly a problem with the hormone insulin.

So let’s talk about exercise.

First off, exercise is fantastic. There’s nothing that I love to do more than go for a walk, especially a walk in a nice park, a walk out in nature somewhere.

You know, years ago, when my wife was still alive, we used to go to my favorite park, you know, it’s Burgess Falls Park, we used to go there almost everyday and walk these trails.

I mean, they’re up and down and steep inclines.

We’d go all the way down to the bottom of the falls. We’d do this every day, the weather permitted, and during the good months of the year and even when it was cold sometimes.

Because we enjoyed it.

It was good.

But, we didn’t lose any weight.
We didn’t lose any weight at all.

I’ve also been to the gym. And you can go to a gym, any modern gym, where they’ve got all these stair-steppers, and elliptical machines, and all kinds of equipment.

You see people at the gym, they go there year after year, month after month, you’ll see the same people,
and yea, it’s good for their mind, it’s good for their making friends with other people, it’s good for their strength, they’re getting stronger. Their endurance is better,

They’re doing their selves a lot of good, but they’re not losing weight.
Because exercise is different, it’s a separate issue altogether.

Is exercise good?
Heck yea!!!

It’s really good. It’s good for your mind, it’s good for your body, it’s good for your endurance, it’s good for your ability to move around.

Is Exercise Good for Weight Loss?

But, is it good for weight loss?

And, I think that most of you, who have tried, know that’s it’s not much good for that.
I don’t stress it. I don’t stress it in my work because it really doesn’t help people that much.
I know that’s not the correct thing to say.
I know that’s not the thing people want me to say, but the truth is the truth, guys.

Now I want to show, I want to tell you something about this.
You know, a few years back, and I’ve got it wrote on this little card here.

A few years back, there was this very large study that, studied right close to 40,000 women for about twelve years.
And they, they broke them down into groups.

  • Women who exercised seven hours or less a week.
  • Women who exercised some where between seven and twenty one hours a week.
  • And women who exercised twenty one hours or more per week.

Now here’s the thing that gets these people on the internet excited, the people who moved around more, did weigh less, they did.
On average.

But, after twelve years, of their intense exercise, they neither gained nor lost any more than the people who were basically couch potatoes.
They just didn’t.

And all the women that they studied, in this whole entire study, gained weight, over the period of twelve years, regardless of how much exercise they did.

And in another study, Dr. Timothy Church, divided women up into four groups.
One group was to do no exercise at all.
And then the levels went up, little bit more, little bit more, and a little bit more.

On average, on average, after six months, the women who were doing the most intense amount of exercise, lost an average of one inch, after six months of this, one inch off their waistline, on average.

And here’s the thing that’s going to get you.
The people who exercised, not at all, still lost a little weight.
They lost about 2 pounds, but the exercise group only lost three and a half pounds in six months.
In other words, they only lost a pound and a half more on average than the ones who did no exercise at all.

Listen guys, I’m not against exercise, I’m just not going to stress it, because I know the truth about what’s going on with weight gain.

Listen, when I first started this process, I had a job that was pretty physical.
You know, I had to walk around a lot, but I was in intense pain most of the time.
So more exercise than I had to do in my job, was painful to me.

The Magic Bullet is NOT exercise.

I’ve met many of you who have a very difficult time doing exercise because of the shape your body’s in right now.
But I want to tell you something, there’s hope for you.
Because exercise is not the magic bullet.
The magic bullet is changing your hormone pattern in your body.
That’s what it is.
Because gaining weight is a hormone problem.

Listen guys, you know, I work in a factory.
Well I know many people who work in this factory, and some of them get these little wrist band things where they can tell how much they’ve been walking.
I know people who are obese, in my factory, and I’m sure you do in your own line of work, and they average seven miles of walking a day, in a shift.
That’s a lot of physical movement.
Now, people say that’s not exercise, well, you know, you do it some time.
You walk around for hours on end and see if it’s not exercise.
It is exercise.
It hasn’t help them.
They’re still overweight.
I know people who sit behind a desk everyday and they’re thin.
I know people who sit behind a desk everyday and they’re heavy.
See, it’s not about the exercise.

Hormones and Where Your Body Puts Fat

Guys, when you think about, say your children growing up, you have a little boy or a little girl, they’re growing up.
Until the age of puberty, there’s not a lot of difference in their body make-up, as far as their fat, or their weight.

You let the age of puberty kick in, and you’re going to see that hormones have a lot to do with where fat is going in your body.
The little girl will gain fat weight in certain areas that the little boy will not, as they grow up.

Obesity is similar to this, because the hormone insulin, if it is out of wack, if it is too high, causes people to be in a fat storage mode.
That means, they are storing more energy as fat than they should be.

And that fat energy is being held in those areas for a long time than it should be.

So, if you want to change this hormone problem, and by the way, before I go any further than that, somebody is going to say, well eat I carbs all day and I don’t gain weight.

Good for you. Because there’s study after study after study, showing that people who, on average, have a normal insulin pattern, they’re probably not going to gain weight.

Even I, at the weight I’m at now, could sit down and probably eat a big piece of chocolate cake and never gain an ounce. I mean, that’s the truth.

But, if you have an insulin level that is high, all the time, and if you need to know more about that, watch my video Why Are Fat People Hungry? And some of my other videos, I explain this in great detail.

If you have that problem, then you have a fat storage problem, you are over accumulating weight as fat.

And you body doesn’t have the hormone pattern to allow that fat to escape when you’re not eating, as easy.

So, if you want to lose weight, it’s not exercise that will fix that problem.
And it’s not really eating less, that will fix that problem, although it helps.

It is changing the hormone pattern.

So we change it with food, we eat foods that do not increase insulin, and control our appetite.

And we fast, which also brings the insulin down.

My work is focused on the real problem and the real solution.

You know, bringing insulin down.

Exercise is another subject, it is good for you in many ways, your mind, your strength, your body, everything.
It’s great for you.

It is not what’s going to make you lose weight.

I’m sorry, if that makes me unpopular, or you don’t like it, or some expert tells you I’m wrong,
I don’t know what to say to you, except I know it’s not true.

I know, beyond a shadow of a doubt, that if you fix the hormone problem, you’re going to lose weight.
Whether you are able to exercise or not.

But here’s the thing, when you do, fix the hormone problem and you do reduce your weight, and you do reduce the inflammation in your body, in your joints, and you start feeling better.

And you can access the food that you’re eating easier, you know, you’re body is able to use that food, instead of storing it.

All of a sudden, you feel like moving around more, you have the energy to move around more.

You know, when you lose a hundred pounds, it’s going to be much easier for you to move around.

You’re going to naturally move around more.

See that’s the thing guys, do fat people move less? No.
But it’s harder for them to move.
It is.
It takes more energy to move.
So, when it takes less energy to move, it’s going to be much better.

So, listen guys, that’s my answer on exercise.
You know, as you guys know, I need to do weight exercises, weight training is good for insulin resistance, by the way, it really is.
And it shapes your body, it makes you feel good.
It’s good for you.
Walking is good for you, but if you’re relying on that to lose weight, I don’t think it’s that effective.
It’s not effective long term.

More Exercise equals More Hungry

Because I’m going to tell you why, if you do a lot of intense exercise, you’re going to be also intensely more hungry.

Just are, you know your body is not stupid. You know, if you’re forcing it to do more work, it’s going to need more fuel.
And if you’re more fuel is a candy bar and a cold drink, and you increase you’re insulin level.
And your body stores a lot of that food that you just ate, for the extra energy you need. Then you’re just going to be hungry again.
You know, it’s a self defeating loop.
Don’t let these people get this whole idea wrong.
And confuse your mind on this thing.

Your problem is internal, more than likely, internal hormone problem.
And it’s a hormone that’s EASY to fix.
Really it is, you bring insulin levels down.
And as your weight comes down, your background insulin level, will go down.
And, if you want to know more about that, you have to watch my “The Fifty Percent Insulin Problem” video.
Anyway, that’s my answer on exercise and weight loss.

Thanks for watching. Good bye.

Intermittent Fasting or Short-term fasting.

You need to learn about this wonderful and easy process of not eating and all the many things it can do to help you lose weight and reverse many of the health issues a high insulin level causes.


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They call me Butter Bob, but . . .

There’s something more to my story than Butter.

You Can See My Before and After

Bob Briggs at 320 lbs and now after losing 145 lbs

You Can Watch My Videos


  • But, you don’t know my whole story until you understand I lost 145 lbs with both Butter AND Fasting.
  • Most diets force you to use “will power” to eat less, but this doesn’t work for long.
  • A better way is eating healthy fats, like Butter, which turn off the “out of control hunger urges” that you’ve struggled with all your life.
  • This gives you complete appetite control.
  • This appetite control gives you freedom without using “will power” and enables you to do what is called “intermittent fasting“.
  • No diet or exercise plan can DO for you what Short Term Fasting can do.
  • But until you actually learn all the things intermittent fasting can DO for you, it’s just my word and my story, it doesn’t relate to you.
  • They call me Butter Bob, but the truth is, I could just as easily be called Fasting Bob.

Click Here For the Rest of my story

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  • jk47 says:

    good stuff, as always.


    1. people may recall the phrase “working up an appetite.” the body will automatically increase intake to compensate.

    2. exercise does help in weight loss by maintaining muscle mass. that way you lose just fat, instead of losing some muscle along with less fat. you don’t lose any more weight, but you lose the kind of weight you’d like to get rid of.

    3. much more infrequently, people will build muscle. if you do strength training and add muscle you will raise your metabolic rate. this is not an effective weight loss program, however.

    • SWOT says:

      Contrary to the old myth that 1lb of muscle burned 35-50/kcal lb, the newer science shows it only burns 6kcal/lb (vs 3kcal for fat tissue). That said, bigger muscle really doesn’t build more calories; any physical activity, in general, will increase GLUT1 receptors on muscle tissue and improve glucose control.

  • SWOTs says:

    As Dr. Lustig says,


    1.) decreases cortisol which counteracts weight gain from stress

    2.) improves insulin sensitity in muscle tissue (Glut-1 receptors),

    3.) Speeds up the krebs cycle in the liver

    1.) is good for stressed out folks, but there other ways to lower cortisol like mediation

    2.) Useful for diabetics, but not for obesity per se (muscles empty of glycogen make a nice “sink” for excess glucose to go into).

    #3 Good for preventing liver fat from accumulating and subsequent weight gain. Moving to a high altitude does the same thing.

    End of the day, for obesity, exercise is pretty close to useless for losing weight, and only marginally useful for preventing weight gain….for some people. If you are LCHF/IF all the time, you really don’t need it unless you have T2DM and are trying to control blood sugar.

  • Christine Gannage says:

    What about skin folds? When you lost all that weight didn’t you half looose flaps of stretched skin? What did you do for that?

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