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Take
Control of Your Metabolism:
Quick Tips for Increased Muscle Tone, Faster
Fat Burning, and Energy Levels Like a 9 Year Old!
by
Jesse Cannone CFT, CPRS, CSPN
So many people are talking about how slow their metabolism is and why
they need to start taking the latest diet supplement scam yet they
don’t even understand how the human metabolism works. So before I even
go into how to speed yours up, I want to first go over some of the
basics.
What
is metabolism?
There are many
scientific ways for me to put to you and I could make it seem really
confusing like most of the so-called experts do, but I won’t. I’m
going to give you my extremely simple and easy to understand
definition...
metabolism is the
rate at which your body burns calories to sustain life
I should also note
that your body, yes yours, burns calories 24 hours a day, everyday –
regardless of whether or not you workout or not. Remember that, your
body needs energy all the time, even while you’re a sleep and that is
why skipping meals is the absolute worst thing you can do if your goal
is to lose weight (body fat).
Before we go any
further let’s talk about what affects metabolism...
What
affects metabolism?
What do you think
has the biggest impact on your metabolism? Activity levels? Your
Thyroid? Age?
WRONG! WRONG! and
WRONG! Activity levels, Thyroid function, and age do affect metabolism
but not nearly as much as...
any idea?
It’s muscle tissue! The more muscle you have the more calories
you burn regardless of how active you are, how old you are, etc. It’s
live tissue and it’s there working for you and burning calories 24
hours a day – each and every day!
Here’s a list of
some of the factors affecting metabolism in order of biggest impact to
least:
Why
does it slow down?
How many times have
you heard someone say, “as soon as you hit 30 your metabolism slows
down”? Maybe you’ve said it. I know I hear it all the time and I got
tired of hearing it so I did a little research and found that the
metabolism does NOT slow down significantly due to aging but DOES due to
a lack of muscle. And, you don’t lose muscle quickly due to aging
either but due to a decrease or lack of physical stress.
So, the major
cause of a slowing metabolism is three fold...
1. you lose muscle
due to the lack of physical stress
2. your body
cannibalizes muscle when it needs energy but you won’t supply any
because you are “dieting” and skipping meals
3. your activity
levels tend to decrease as you get older
So now we know the
problem... what’s the solution? Address those 3 issues! I’ve found
with years of experience in helping hundreds of people, that increasing
your metabolism and getting rid of that excess body fat can often times
be quite easy! Yet you’ll hear of all these experts telling you how
hard it is and why you need to buy their new diet program, supplement,
or fitness contraption.
It’s not that
hard, it doesn’t have to be confusing, and you don’t need any of
that crap! All you need is an understanding of how your body works and
the willingness to make some small changes.
Here’s my basic
formula for jump starting your metabolism:
Step
1 - Stop the storage of new fat
It doesn't make any
sense to start an exercise program if you just end up adding new fat
later that day. This is a problem that is very common among people who
start an exercise in an attempt to lose weight.
See the problem is
this...
We don’t get fat
due to a lack of exercise – we get fat because we supply the body with
more calories than it needs at a given time. So the solution has nothing
to do with exercise – it’s all about your eating! And I’m not
saying you have to eat low-fat, super clean and healthy diet consisting
of salad and tofu only. You can still eat the foods you like IF you can
give the body just the amount it needs.
The key is to give
the body the energy it needs, but just that amount not a bunch extra
because extra is extra is extra, it doesn’t matter what it’s from.
Salad can be stored as fat, celery can be stored as fat – if it
results in extra it can be stored as fat. I should also note that not
all extra energy is stored in the fat cells and I will touch on that
later.
So forget about
trying to burn off any fat unless you can first stop storing new fat!
Again, you do that by matching your eating to your activity level.
This means small, balanced meals or snacks every 2-3 hours and the
amount of calories in each feeding should depend on how active you are
at that time of day.
Step
2 – Attack the existing fat
This requires a
combination approach consisting of stable blood sugar/energy levels, and
progressive cardiovascular/aerobic exercise and strength training.
We already talked
about how important stable blood sugar and energy levels are and how to
match you eating to your activity level so now I’d like to cover the
exercise part of the equation.
In order for the
exercise to even be worth your time you must be sure it’s progressive.
Just because you run on the treadmill for 30 minutes three times a week,
that doesn’t mean your body has to burn off that unwanted body fat!
You have to force the body makes changes and improvements and the ONLY
way to do that is to consistently provide a stimulus or stress that is
greater than what the body is used to.
Here are some
general guidelines on how you can make your exercise progressive and
productive:
Strength training
Cardiovascular
training
-
Increase
speed/resistance
-
Perform
intervals
-
Increase
distance traveled
-
Cross
train by performing numerous activities
I should also say
that it is extremely important that you have a well thought out and
detailed plan to follow. You can’t just say “ok, now I know what to
do” and then try a little of this here and little of that there. You
need a roadmap.
If you are serious about achieving your weight loss and
fitness goals I highly recommend you get the help of a professional.
Whether that means one on one personal fitness training or just a
do-it-your-self fitness plan – your chances of success are much
greater.
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