Supercharging your METABOLISM

Supercharging your METABOLISM

Is that at all possible? Let me put it this way…not by sitting on the coach with the bag of crisps in your hand it’s not!
Most of you are aware that I am preaching a complete lifestyle change but with this article I am going to focus on how you can get your metabolism fired up to function at its peak level.
I think it is common knowledge that the higher you’re resting metabolism is the quicker you are going get rid of that unwanted fat layer.
Before we get to the nitty-gritty of the how, let’s quickly delve into why a lot of people are sitting with these slow metabolisms. I’ve already touched on some reasons in some of my earlier articles.
Granted, for some people it might actually be genetic, but for the most (and I claim easily 95%) they have enough control over the metabolic rate to make a very big difference weight wise.

metabolism1The slow metabolism origins

 

The first main reason
In my article DIET IS FOR LOSERS I already discussed how people are training their body in a complete negative way by following short-term diets. Each diet train the body to drop the resting metabolic rate since it senses it might be in a famine period. After the diet target weight is reached and you revert back to your normal eating habits, your body is adding on as much fat as possible to prepare for the next approaching “famine” period and it then lowers the resting metabolic rate every time you hit a new diet…for good!
Therefore DIETS is one of the main reasons the resting metabolic rate is slowing down year after year.
One should never follow a diet (or short-term solution) but make a long-term lifestyle change if you want a healthy metabolic rate.

 

The second main reason
In conjunction with above problem, the same people will tend to become more and more inactive due to various reasons:

  • Our western lifestyle is that of coach potatoes in front of tv.
  • Being more overweight year after year make it even more difficult to become active.
  • Time and work may sometimes be limiting factors.

 

How are you going to get this slow resting metabolic rate fired up for peak performance?

If you are not ready to make a complete lifestyle change, skip this article…but be aware there is absolutely NO quick fix available anywhere in our little spot of the universe. The closest you will get to a quick and last fix (not to get a healthy metabolic rate but get rid of the fat layer) is the operation that restrict your amount of food uptake by your body…serious stuff…..we were designed a certain way, alter with that design and you ask for serious problems. That being said, there are success stories out there of people who did the operation…
So a lifestyle change is a basic need to start the process of correcting your resting metabolic rate.

Part of a lifestyle change is eating a small balanced meal every 3-4 hours (from waking up to going to bed). Why? Well, the body was designed that way. The 3 meals a day plan most people follow is far from what the body need to act optimally. It allows your blood sugar levels to drop too low and also does not give the food in the correct way for your body to grow/lose fat and function optimally.
After you’ve ate a meal, even small, your resting metabolic rate will be much higher than normal for the next 3 hours. That is due to all the functions your body is performing to get the food from your stomach to your blood to feed the body. Your digestive system uses a lot of energy to do it’s job. Whether it is a small or big meal does not matter so much. Therefore the more frequent you can keep this system active the more energy you will burn and the higher your metabolic rate. But please, this is not a ticket to hit the fridge on the hour! You must stick religiously to the 3-4 hour rule and the meals must be small and balanced and ONLY what your body need. No more, no less.

But that alone is not going to solve the problem. There is much damage done and that damage need to be undone.

For years on end your body has been trained to slow down you’re resting metabolic rate and no matter what you do now that metabolism will need time to adapt. There is no quick way out. The more the damage the longer it will take. Let me put it to you like this, the more diets you’ve tried in the past the longer it is going to take to get your metabolism to function optimally.
No two people will react the same, but a general guideline is it can take between 6 to 8 months for worse case scenarios metabolic rates to start functioning optimally again. But don’t fear, on average it take 2 – 3 months to sort out the metabolism for most people.

Put the scale away!

Another point I want to raise at this stage is weighing yourself too often.
Put that scale away. You are aware of the damage that has been done to your metabolism and that will take some time to repair. Implement your lifestyle change and religiously stick to it.
I suggest that you never weight yourself more than once a month – at the same time every month.

Think about it…
It allow yourself to slip up once or twice, it gives enough breathing space for woman to avoid problems about periods etc. Your scale is not going to tell you the true story of what is busy happening in your body for the first couple of months. You need to re-program your body and while that new program is being written you do NOT want the scale to show you week after week a negative picture that will demotivate you within the first month.
You’ve made that lifestyle change (with all that goes along with it) – stick to it and once a month you can check yourself. Even measurements must only be done not more than once a month.
NEVER let the scale or measurements rule your lifestyle change. That is one of the quickest ways to fail and fall back. With the lifestyle change you eat right, train right, supplement right and do all in the right combinations and frequentcy…your body WILL respond.

Lean Mass and resting metabolic rategert3

A very important factor that determines the resting metabolic rate will be the amount of lean mass your body carries. The more lean mass the higher you’re resting metabolic rate.
Now I already hear (once agin) many women (and men) crying out, “we don’t wanna built any muscle just tone a bit”. Well, “toning” IS BUILDING MUSCLE! An inactive person losing all the unwanted fat would need to built at least 15 – 30% muscle to reach his/her target for a “toning” look/appearance. There is NOT something like toning, toning IS building muscle. So adding 15-30% muscle will have a dramatic effect on your resting metabolic rate and will give you that “toning” look.
This is also why I always recommend to overweight guys, to first focus on building decent muscle, then the process of losing the fat will be MUCH easier. In fact, without you even trying, you will loose fat because you’ve change your lifestyle.

Body builders generally have this aspect very good under control and that is also one of the reasons they are so successful in cutting to low body fat levels.

Now let’s return to get a shortlist of what you need to do to supercharge your metabolism:

  1. Lifestyle change (eating + training + supplements + vitamins + spirituality). In some of my earlier posts I dealt in detail with what lifestyle chances involves.
  2. Eating every 3-4 hours [keep metabolic rate fired up for up to 3 hours after eating]
  3. Training 4-5 days a week [resting metabolic rate raised for up to 24 hours after training]
  4. Grow muscle as much as you can but 15-30% minimum fore real change = toning. [more muscle = higher resting metabolic rate].

The above WILL kick start your metabolism into overdrive. It again is the combination of ALL the above and not any single item that makes the difference. You need to cover ALL THE ANGLES if you want to get your metabolism fired up and restored to function optimally.

 

As you can see, you cannot get away from some key changes in your life if you want to get rid of fat, look good and have a great body. These factors will always remain constant because it brings us back to how we were designed and suppose to live. Not as chips eating coach potatoes but as active people eating right and small meals every 3-4 hours.

Yes there are other supplements out there can can have a positive effect on your resting metabolism for a couple of hours (caffeine pills, green tea extract, etc…) but this should be ignored at first. Focus purerly on getting to grips with all aspects of your lifestyle change. Once you have that fully under control (I reckon it will take you at least 3 months) then by all means investigate other avenues of boosting your resting metabolic rate. But remember: NOTHING is a substitute other than above to fire up your metabolism in the correct way. Do not try to take any shortcuts!

 

Fire up that metabolism guys and girls and make 2013 the year that you become the best you can be…for good!

 

Wish you success
Gert

gert2

Author: gertlouw

In the deepest south of South Africa you will find me. Dwelling in the most beautiful city in the world, Cape Town. I live close to God and try to follow in the footsteps of Christ as led the Holy Spirit. Other passions include Karate and Judo and wrestling (and off course surfing for many years). Karate I did for many years, Judo 4 yrs and for a short period kickboxing until I was knocked silly one time with blood all over and teeth protruding through my lip, but if I have to choose over, I would choose wrestling…simply because of the brutal power against power game with your opponent. Love it. Love my home theatre hobby, my youtube channel and spending time with family! And off course me and my son's new adventure https://mediax.photography ...and love flying my drone - DJI Phantom 4 Pro For those interested, this blog is my database of all my fitness and transformation knowledge. And NO (!) I am not getting any money for it and neither do I promote anything on it or getting sponsored by anybody. My blog is simply where I want to help other guys living a healthier life and become the best they can be, inside and out and ultimately it is my legacy I want to leave my one and only son – now 13 y/o and already eager to get his 6-pack! So donations very welcome! Just click the donation button... I started my healthy living after a very close call with death at age 40. After much hardship one of my main aims now is to assist other guys with healthy living and transforming themselves inside and out. I don’t know how much grace will still be given me, but I live now every moment to be the best I can be. To be the best bodybuilder I can be, the best father, best husband and best friend to those whom my paths crosses. I want to live a life worth living and not just do what excites me or pleases me. Feel free to contact me directly if you wish. Reading this far, the last bit important info on me you need to know, is that my anchor in life is Jesus Christ. Please bear in mind, English is my 2nd language and as a result their might be spelling, grammatical and other language errors in my blog – I do apologise for this! Wish you all many blessings. Gert Louw

11 thoughts on “Supercharging your METABOLISM

  1. Hey Gert,
    I started the cutting phase on 3/14. I cut my total calories by 300 calories a day for a total of slightly less than 2100 calories ( I am 5 feet 10 inches tall and 45 years old). My macros are about 40/30/30: 195g protein, 172 g carbs, 64 g fat. I work out with weights in the manner you suggest, but I do change the routine from 4 to 5 days a week, at times. In that routine, I do very light interval cardio 1 or 2 days a week for no more than 20 minutes (heart rate stays between 120-160 per minutes).
    Since 3/14, I have watched my weight fall from 180.8 pounds to 173.2 pounds. My fat levels fell from 16% to 10%. Over the last 2 weeks, I dropped 1 pound but noticed this is the first time my body fat level did NOT fall: it is still 10%.

    Not sure if it is too soon to make some change in my routine or diet. I don’t know how to interrupt the fat level.

    Any suggestions?

    1. Hi Ken,
      It sound syou are spot one.
      14 days is more than enough period to verify whether your diet is correct or not.
      After a 14 day period if your fat levels stayed just about the same but you lost significant muscle then your body is usually on a starvation environment and you need to up the calories with 10% to get to the “sweet spot” where you will loose fat and not muscle.
      Don’t delay longer than 14 days to make adjustments to your diet.
      Keep pushing the limits bud!
      Gert

  2. You comment/recommendation bout the scale is spot on…My current weight doesn’t reflect the size gains I’ve made since using your program, the fat lose I’ve made, or reflex my current size in clothes (went from size 40w to 34w, 2x to large shirts, and down to wearing medium size shirts).

    I keep forgetting to ask you, do you have any recommendations for women. Unless I missed it, I checked your blog and videos and can’t find any suggestions for women. Women constantly, constantly ask me how I do it. I explain it to them, but outside of that I really can’t provide them with much workout info, nutrition info. I mainly provide them positive reinforcement and motivation that they can do it, and myself as a poster boy for how your program works.

    Thanks Again,
    Chavel

  3. Thanks for the recommendations shared on your own blog. One more thing I would like to mention is that weight reduction is not supposed to be about going on a celebrity diet and trying to shed as much weight as you’re able in a few days. The most effective way to lose weight is by using it slowly and gradually and right after some basic suggestions which can allow you to make the most from the attempt to shed pounds.

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    yet effective. A lot of times it’s challenging to get that “perfect balance” between superb usability and visual appeal. I must say you have done a great job with this. Additionally, the blog loads super quick for me on Internet explorer. Excellent Blog!

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