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Maximize Your Metabolism

How to Double your Metabolism in 30 Days or Less If you're looking for a no-nonsense, state-of-the-art approach to weight loss and fitness, then get a copy of Christopher Guerriero's book, Maximize Your Metabolism. This is a book that separates fact from fiction and covers every important lifestyle, physiological and psychological issue in depth and in a way that will get you more motivated than you have ever been. If you follow Christopher's program, you will succeed and develop the healthy attractive body that you want. Often books either touch on the 'How-To's' of personal fitness or personal growth. Maximize Your Metabolism does both in an unique and valuable way. In today's fast-paced world, this book gives an innovative approach to increased energy FAST I've read them all, but none have actually offered me the amount of knowledge and the motivation that the Maximize Your Metabolism does. My shelves are lined with nutrition and fitness books, but this book is the only one I...

Does induce the metabolic rate to rise thereby literally turning the human body into a fatburning furnace with a

In other words, if you know how to do it, it is possible to speed up your metabolism and lose unwanted weight, permanently. And the how turns out to be a formula which is so scientific that it could be duplicated in almost any individual who's willing to make certain changes in the way they live. It's that formula that I was striving to come up with, and through years of research I found it I discovered that the secret to losing weight is not to be found merely in trying new diets or new weight-loss programs. Only when you change your metabolism will you finally vanquish your enemy and free yourself from the dieting roller coaster. fluff. Then an amazing thing happened Once there were only a few elements left on the drawing board, it finally all made sense. I realized that the active ingredients of various individual approaches were capable of working in concert to boost human metabolism, almost forcing a slow metabolism to rise indeed, to far surpass its normal level.

Understanding Your Metabolism

To really understand how your metabolism works and how to make it work for you, there are six important facts you must keep in mind. Fact 2 Eating Too Little Can Slow Down Your Metabolism Eating too few calories for the efficient functioning of your metabolism ultimately results in more stored fat. This might sound like a contradiction, but eating a calorically deprived diet over a long period of time actually causes the body to begin to hang on to the fat supplies it has and even add to them. Because a steady supply of food was not guaranteed to our hunter-gatherer forebears, the body developed the added ability to slow down the metabolism and store extra fat during periods of famine. If we did not have this ability, we would not have survived the lean times. without food so that their children can eat are often obese. The more often you starve yourself to try and lose weight, the slower and less efficient your metabolism will become. At this time in my career, I had begun reading...

Unleash Your Metabolism Proper Elimination Begins with a Thorough Cleansing

One of the biggest difficulties that crop up in renovating the metabolic system is to undo the years of damage that's been done by eating the wrong foods, or by eating the right foods in the wrong amounts. It's bad enough that we've eaten all sorts of junk food, but far more problematic is that we've allowed way too much of it to accumulate in our digestive system, particularly in the colon.

Step 1 Determine Your Resting Metabolic Rate RMR

Since these formulas factor in gender, weight, height, and age, they are very precise and should be your preferred method for determining your RMR. However, a simple way to approximate your RMR is to multiply your body weight by 10. Using this formula, a 125-pound woman has a resting metabolic rate of 1,250 calories.

Strength Training Induces A Higher Metabolic Rate

Keep in mind that the chief metabolic difference between aerobic exercise (exercise that uses oxygen during performance) and anaerobic strength-building exercises is that while aerobic exercise burns more body fat during the actual exercise session, anaerobic exercise continues to cause calories and body fat to burn for quite a while after the exercise session is over. For this reason, anaerobic exercise has a far more dramatic effect on your resting metabolic rate. You'll see why in a moment.

Metabolic rate reduction the bodyweight component

First let me mention that there are two distinct components to the drop in metabolic rate. The first is simply a function of losing bodyweight. I haven't talked much about metabolic rate but the amount of calories you burn both at rest and during daily activity tends to be related directly to your bodyweight a heavier individual burns more calories than a lighter individual both at rest and during activity (if you don't believe me, try walking a mile with a 20 pound backpack on and see how much harder it is). So as you lose weight, your energy requirements go down. On which note, I've wondered for a while if it wouldn't be a good dieting strategy to use a weighted vest or backpack to maintain your 'effective' bodyweight, that is replace the lost bodyweight with weight on the vest backpack to try to maintain daily caloric expenditure. The effect wouldn't be monstrous, mind you, as wearing the pack would only affect calorie burn during activity (not rest) but every little bit can help...

If Your Metabolism Is Stubborn

Others of you aren't so lucky when it comes to metabolic resistance. Those of you with a very high metabolic resistance to weight loss are most in need of this book. If you are unable to lose during Induction or had an initial loss and then stalled out while still doing Induction, you will have to adapt to eating not much more carbohydrate than 20 grams daily. You certainly will want to study Chapter 20 carefully. Remember, if you're going to stay slim and healthy, a significant increase in the amount of exercise-which I strongly recommend for everyone-is absolutely essential for those of you with high metabolic resistance. Without it, losing weight may actually be hard for you. (See Chapter 22.)

Procedural Strategies For Dealing With A Slow Metabolism

Procedures you can implement to speed up your metabolism 1. Obviously, consuming less calories will speed up your metabolism. Your body must work harder with less fuel to train in the gym and accomplish your other daily activities. As long as you keep what you believe to be the proper ratio of protein, carbohydrates and fat for your body, it will run more efficiently with less food for awhile. 2. Rotate the amount of calories you eat. Your body will eventually adapt to the amount of calories you ingest and slow down in it's effort to hold onto and store body fat. If you feel your body burns about 2,500 calories a day, eat only 2,000 for a few days. Then, go back to eating 2,500 for a stretch of days. Again, for a few days, eat only 2,000. Then, to really keep your body from adapting and slowing down your metabolism, eat 3,000 for a few days. Continue rotating your caloric intake in this manner.

Mental Strategies For Dealing With A Slow Metabolism

The mental aspect of overcoming this obstacle is what I'll now address. When you've labeled your metabolism as slow, with whom or what are you comparing An 83 year-old woman A 19 year-old guy in your gym How efficiently your body ran 15 years ago I have a feeling you're not comparing your metabolism to that of an 83 year-old woman, right Why waste your energy lamenting about the fast metabolism you had in days gone by Why waste time comparing yourself with those who have faster metabolisms Why spend any of your precious time cursing the gods above for being put in such a challenging position

Easy Breathing Exercises That Stimulate Your Metabolism and Cleanse Your Lymphatic System

Ultimately, everything we say about the metabolic system comes down to energy. Getting it. Storing it. Burning it. From a physiological standpoint, we quite literally have energy to burn. Our bodies can store tremendous reserves of all the enzymes, acids, and other important substances that enable our muscles to move and our metabolic systems to function at top efficiency. We have sufficient energy stores to enable us to exercise for five straight days without refueling. Even a couch potato has enough stored energy to provide for a 50-mile run.

A quick diversion about metabolic rate slowdown

Although I discussed the different time courses for metabolic rate slowdown in the Rapid Fat Loss Handbook, I didn't do so that much in this book (my crafty way of making you buy both books). So I'm going to give you the abridged version here. In short, there are multiple reasons that metabolism slows on a diet, some of which are under our control and some of which aren't. The factor that is mostly out of our control is the simple loss of bodyweight. A lighter body burns fewer calories at rest and during exercise and the loss of weight is one of the primary factors contributing to the reduction in daily caloric requirements. Clearly, short of regaining all of your lost weight, there's not much you can do about this. I did, however, mention one weird possibility (one that I'm surprised nobody else has really delved into), wearing a weighted vest or even a backpack with weight in it, to offset some of the weight loss. It wouldn't affect calorie burn at rest but you'd burn more calories...

Multiply Your Metabolic Rate Every Day for the Next Seven Days

Seven days to build your metabolism, develop high levels of energy, overcome every past dieting barrier, eliminate stress, unlock your true potential, and so much more . . . . This chapter puts it all together and lays it out in an easy-to-follow format. At last, you have all the pieces of the metabolic puzzle. Put them together and you've got a powerful blueprint to boost your metabolism to sizzling levels and elevate your health, fitness, and general well-being to an all-time high.

Metabolic Resistance Approximate CCLM Range

If your metabolism can handle it, I'm about to allow you, in moderation, many of the foods you used to enjoy. (The exception is sugar.) I have worked with too many overweight individuals who have reached their goal weight four or more times, only to gain back the pounds every time. Their fatal flaw always trying to return, as closely as they could without giving up Atkins altogether, to their old way of eating. I hope you have learned better on this odyssey.

Metabolic Resistance Causes and Solutions

Part of the obesity epidemic we face in the United States may be due to the misconception that those of us who are overweight are simply gluttons or lazy couch potatoes. For most of the last century, the majority of doctors involved in treating obesity did not accept extreme metabolic resistance as a possible explanation for their patients' plight, but rather chose to believe that they were being untruthful about what they ate. The inability to burn fat or lose weight, the phenomenon called metabolic resistance to weight loss, is not uncommon. In my clinical practice, I have been called upon to treat hundreds if not thousands of patients who simply could not reach their goal weight no matter what weight loss program they tried. But my co-practitioners and I were determined to help, and ultimately we did

Calorie burned during exercise

Muscle is one of the body's most active tissues and adding muscle can permanently raise metabolic rate. This is especially important for older individuals who may have lost muscle mass due to inactivity. The amount of calories burned from increased muscle mass is discussed in the next section.

Metabolic rate reduction the adaptive component

100 calories day reduction is the adaptive component. I want to mention that the adaptive metabolic rate is never sufficient to completely eliminate weight loss, it simply reduces the effective daily deficit (which may slow weight loss). Perhaps the largest reduction in metabolic rate recorded is on the order of 30 (and that was seen in relatively lean men who underwent semi-starvation for months). Considering that the daily deficit on the crash diet will be 50 or more of daily energy expenditure, the slowing of metabolic rate will not be able to eliminate weight fat loss, only slow it. I should mention that the adaptive component tends to be quite variable and several factors affect it. One is bodyfatness, generally the fatter you are, the less of a problem it is. Tangentially, this probably explains why some studies don't find an adaptive component, they are looking at extremely obese individuals. Gender also has an effect, women's bodies tend to fight back harder and faster than...

Overeating Boosts Metabolism Your metabolism is as good as your last meal

One of the most important benefits of overeating on the Warrior Diet is that you boost your metabolism. Mainstream thought regarding metabolism is that you're as good as the calories you eat per day. Some theories say that if you want to lose weight, you just have to reduce your calories. Usually this works, up to a certain point. But after a week or two, the body's metabolism slows down, so you have to maintain this lower level of calories or continue reducing them to keep the weight off then if you eat even just an extra tomato, you may gain weight. Of course I'm teasing about the tomato, but you get the point. Why would your metabolism slow down so much Because when you decrease your calories, the body, through adaptation, attempts to maintain itself at this new lower level in order to survive. So, if all of a sudden you increase the calories you may gain weight. That's what happens to body builders. In-season, body builders look lean because of strict calorie reductions....

Dealing With The Challenge Of A Fast Metabolism

The major challenges a bodybuilder with a fast metabolism compared to a person with an average metabolism is that he must invest additional time, better time management, and more money for extra food. If a person with an average metabolism needs to eat six well-balanced meals spread evenly throughout the day to reach their bodybuilding goals, a person with a fast metabolism may have to eat eight or nine. The body's higher caloric requirement will be satisfied by the additional meals. The type of foods and the proportion of macronutrients that a bodybuilder with a fast metabolism needs to meet their goals are the same as a person with an average one.

Section 2 Metabolic rate and calorie levels

Changes in bodyweight are ultimately tied into simple thermodynamics and the energy balance equation. The energy balance equations represents the difference between energy coming into the body (via diet) and energy going out (via metabolic rate). If intake exceeds expenditure, calories are stored in the body (i.e. weight gain). If expenditure exceeds intake, calories are taken from body stores (i.e. weight loss). The difference between caloric intake and caloric expenditure is referred to as the caloric deficit or excess as necessary. To better address the issue of setting calories, we must first look at the determinants of basal metabolic rate, which represents the number of calories needed to maintain bodyweight with no changes. Metabolic Rate Total energy expenditure (also called basal metabolic rate) is equal to REE plus TEA plus TEF. Each component is discussed in detail below. TEF represents the slight increase in metabolic rate which occurs when food is ingested. The term...

The World Has Been Waiting

It was the desperate longing for an effective weight-loss regimen on the part of all these fitness seekers that inspired me in the late 1980s to launch my search for the perfect metabolic enhancers. At that time, early clinical research was making important new discoveries which hinted that metabolic rate is not the intractable biological enemy of the overweight. In other words, it was found that one's metabolism is not necessarily predetermined by genetics. Rather, metabolism is an aspect of one's physiology that is amenable to dramatic change indeed, to change that can be realized in a relatively short period of time.

Christopher V Guerriero

The same is true of your digestive and metabolic system. If there are any unbalanced hormonal, glandular, or nutrient reservoirs, a diet will produce results that are, at best, temporary and insignificant. Yet if you could remedy these imbalances as part and parcel of a dieting regimen, the results

Forget about losing weight the long slow sensible way

It's important to keep in mind that the intent of this book is to improve your overall health and metabolism as well as your body's efficiency in utilizing the food you give it. Do not look upon it as just another diet book, because that's neither what it is nor what it is meant to be. It was designed to give you a blueprint for attaining a higher metabolic rate in a healthful way. This blueprint will enable your body to burn up all the food you eat and to assimilate that food properly, so that your body utilizes all the nutrients in each mouthful of food and excretes all the waste that's produced in your day-to-day living. metabolic systems. As a result, many of them are discovering that losing weight the old-fashioned, sensible way with 1200-calorie-per-day, low-fat diets just doesn't work anymore. Their weight loss comes to a halt, they get frustrated, and then they revert to their former pattern of overeating. Of course, the long, slow, sensible way does work for some overweight...

Forget about learning how to eat in moderation

Maximizing your metabolic rate, and that's the focus of this book raising your metabolism, keeping it high, and reaping all the benefits associated with that process. What's wrong, of course, is that while moderation may be a worthy path, it is far too flimsy a strategy to help you achieve your goal. In the case of long-term moderation, what occurs is a methodical slowing of your metabolism. As you cut down on your intake of food, you also cut down on your body's need to attain a high metabolic rate, and so your metabolism slows down. When you follow a moderation-type diet, you are in essence training your metabolism to work at a slower pace. Then, when you do eat or drink, that food or liquid can't be fully and efficiently digested, so it's stored . . . as fat

One final note before we begin

I had to dig into both old and new scientific research to filter out science from science fiction for you, using a skeptical eye. This book provides you with a serious method of stepping up your metabolism. I realize the information that is contained herein is not for everyone. Some people will read this book and then put it right back on the shelf or in the box that contains their other health, fitness, or dieting books. That's fine for them, but not for you. You've taken the first step by purchasing a book like this. You've proved that you want to learn and master your metabolism.

How Goal Setting Builds Your Will to Succeed

Setting goals the Maximize Your Metabolism way keeps your new style of living at the forefront of your daily thinking. The result is that you're constantly reminded in a positive, yet forceful way that sticking to your diet and exercise regimen is your top priority, a daily routine to which you pledge unswerving allegiance.

Adaptive Energy Expenditure

Because our body is highly adaptable, it actually responds to undesirable conditions by decreasing or increasing the amount of energy required for any given activity. It is for this reason that people in third-world countries are able to survive on a mere bowl of rice each day. Their bodies have responded to the lack of food by rigidly conserving energy and lowering their metabolic rate.

The Reality of Energy Balance

The best way to combat this natural tendency is to systematically increase your metabolism by every means possible, as we teach you to do in this book. Perhaps one of the most incredible examples of human adaptability is the power to train your metabolism to either speed up or slow down. And we're not talking about a process that takes months or years we're talking about physiological changes that can be achieved in a matter of days. As healthy human beings, we can change the way our digestive system and our metabolism handle the food which enters our stomach.

Your New Food Cycling Program

In phase one of the Maximize Your Metabolism program, you must strictly adhere to diet 1 for two days, diet 2 for the following two or three days, and diet 3 for the final two or three days of a seven-day cycle, at which point you are to repeat the It is this cycling of nutrients and calories that will enable your metabolism to attain its peak fat-burning level. While on this program, drink a minimum of twelve glasses of pure water each day. (I realize that this goes slightly against what I said earlier about consuming one glass for every 20 pounds of body weight, but for the time being, consuming the amount of water I'm suggesting here will help your body to shed fat faster.)

What does the research have to say

What this translates into is this the subjects getting the green tea extract had a higher metabolic rate and were using significantly more body fat (beta oxidation) for fuel which translated into an additional 800 calories burned over the 24 hour period without any change in urinary nitrogen. The group getting the caffeine alone did not experience these effects relative to the green tea group, which leads one to believe green tea has its own unique effects beyond that of its caffeine content. It also suggested that the green tea group burned fat without sacrificing lean body tissue (muscle), which is essential to the dieter, (see ten tip guide for the importance of muscle mass to the metabolism).

What is it supposed to do

A slow thyroid is often a key area of concern for people trying to lose weight. A slow thyroid (often referred to as sub-clinical hypothyroidism) will make it very difficult for a person to lose weight or keep it off long term. There are many health risks associated with an underactive thyroid and guggul may be able to help with that issue. Companies are selling guggul as a way of possibly increasing thyroid activity and thus making it easier to maintain a higher metabolic rate and improve weight loss.

What Doesnt Work LCarnitine

L-carnitine is a nutrient that is found naturally in the human body. It is essential for the production of energy from fat, and is found primarily in red meats, poultry, dairy products, egg whites, and soy. L-carnitine has been proven helpful for the heart it benefits angina, arrhythmias, and heart failure by normalizing heart rate, blood pressure, and blood lipid levels. However, claims that L-carnitine can increase metabolism, enhance athletic performance, and increase energy levels are not true. No study to date has linked L-carnitine with performance enhancement. (38,39)

Exercise Sets and Reps

The best way to increase your metabolism is to do three to four sets of eight to twelve reps apiece. For example, you might lift a certain weight eight to twelve times in succession, then rest for a bit (just long enough to allow your muscles to recover), and then repeat the entire cycle (of exercising and resting) two or three times. Typically, the breaks between sets would last about thirty seconds.

Oxygen Spells Greater Metabolism

Let's start getting greater amounts of that precious oxygen you need, so you can further turn your metabolism into a real fat burner. We'll start by discussing the breathing process. This presentation is a bit technical, but it contains information that you need to have.

Tip 1 Weight Training Resistance Training

It's a little known and under appreciated fact that the more muscle you have the more calories you burn, and a higher resting metabolic rate (RMR) is the result. As you can plainly see, resistance training is essential to fat loss and maintaining lean body mass (muscle). Several recent studies have found that resistance training maintains resting metabolic rate (RMR) better than aerobics and studies have shown resistance training is far superior to aerobics for maintaining the metabolically active tissue we need (muscle ) for a superior fat burning metabolism while on a diet. Lean muscle mass is the active tissue that burns calories and maintains our metabolic rate. Your metabolism is the rate at which your body oxidizes (burns) calories to live. However, the biggest block of energy is consumed by your resting metabolic rate (RMR), which accounts for 70 percent of your daily expenditure. Your RMR is basically the amount of energy used to fuel essential functions such as temperature...

Putting It All Together

Permanent fat loss will only happen when there is a long term shift in your metabolism to one that favors fat burning over fat storage. This can only happen when your hormonal profiles and metabolism shift to that mode, because fat loss is ultimately a biochemical and hormonal event.

The more you experience those emotions while picturing your goal body the faster your results will come

Be particularly careful to focus on visions that reflect your reasons for mastering your metabolism and becoming physically fit, and be sure to add the special leavening agent of emotion. Think not just in terms of being thin, but of being happily and joyously thin. Or thin and sexy. You know what I mean.

Let Someone Else Do the Work While You Reap All the Benefits

To many newcomers to the Maximize Your Metabolism program, treating yourself to a therapeutic massage may seem to be just a pretentious self-indulgence, the kind of pampering that's to be enjoyed only by those who can afford to frequent a pricey spa or exercise boutique.

Massage Exercise and Metabolism

When your muscles are tense, the blood can't flow through them efficiently, so that your body doesn't get the oxygen and nutrients it needs. As a result, your metabolism becomes sluggish, which in turn causes pain, stiffness, spasms, and cramps. Frequent massage can help you perform up to your potential and lower your vulnerability to injury.

Getting Yourself to Exercise Regularly Failure to Exercise Is Not an Option

This book seeks to demonstrate that exercise bestows a myriad of benefits upon the exerciser, beginning with a more controllable and user-friendly metabolic rate and extending to a full range of outcomes that have personal excellence as their aim. Men and women who engage in regular exercise tend to enjoy better health and longevity, extraordinary freedom from disease and debility, and enhanced psychological well-being, all of which help form the cornerstone of their other achievements in life.

Your Future Is What You Make of It

To build and sustain motivation, you must have a structured program of activities that reinforce your efforts to take control of your life. Leaving elements of this program to chance is, without question, the worst thing you can do. Anything left to chance will soon be forgotten in the crush of daily events. Use this book as your guide. Use the structure that has now been integrated into your life (through the various types of activities you've encountered in the Maximize Your Metabolism program, such as goal setting, journaling, visualizing, dieting, exercising, etc.) to guide your future decisions.

Maximize Your Emotions

A big part of achieving metabolic success is that of managing your own emotions. You can take active steps to turn all of your feelings into assets that will enhance your health, especially your metabolism. One of the best-kept secrets as to how you can master your emotions is the use of visualization. The more clearly you can visualize yourself acting out and looking like that person you describe in your affirmations, the more excited you'll become.

Its Time to Go on a Cleanse

In the chapter on cleansing, I began the process of renovating your metabolic system by describing how you should thoroughly cleanse your digestive tract. The problem is, for the rest of our lives we will be ingesting considerable amounts of environmental and digestive toxins (chemicals in our food, pollutants in the air, an occasional soft drink, toxins in our water supply, etc.) that we must regularly eliminate from our bodies. Unless we properly excrete this stuff, not only will our metabolic system suffer, but the overall state of our health will decline. By doing a thorough cleansing of your system, you will enable your metabolism and your digestive system to make full use of the nutrients available in the foods you eat, so that you'll get more power from fewer calories. And therein lies the secret to permanent weight loss. However, before you can benefit from a cleanse, you must get your bowels working.

Lighting Your Metabolic Fire

The focus of this book has been threefold to rev up your metabolic rate, to increase your fitness level, and to improve your physical and mental health. It's now time to ignite the fire by improving your food choices. Add the following eating program to the success you've already enjoyed on days one and two, and you'll be well on your way to making a tremendous shift in your metabolism, your appearance, and your destiny.

One word of caution water intake during a program like this cannot be allowed to fall below one gallon per day

Diet 2 is intended to deplete your muscles of both glycogen and water. Following this diet for three consecutive days will increase the rate at which your metabolism burns fat and decrease the sensitivity of your muscle cells to water, thereby causing them to release any stored water. Because of the lack of carbohydrates (in particular, sugars) consumed on these days, you may experience one or more of the following

Todays assignment

Don't go any further unless you've completed every part of each of the previous assignments. This is not a race. It's a training process for your metabolism, and it must be undertaken in a systematic way. Each day, do your exercises in full, make notes in your personal journal, and continue implementing and improving that day's exercises for a period of thirty days (or as otherwise indicated). As you get to each of the upcoming days (days four through seven), add that new day's activities to your ongoing exercises from all the days prior to it. down after the previous section. What your persistence demonstrates is that you're one of those in that top 10 percent of the population who truly want to improve their health and their appearance and you will succeed Now let's maximize your metabolism by training your cardiovascular system.

Minus your age multiplied by 070 your lower bound 220 minus your age multiplied by 080 your upper bound

If you can perform only ten minutes' worth of moderate cardiovascular exercise at this point, then setting a goal of working up to a thirty-minute exercise period within the next seven days is neither attainable nor safe. Pushing yourself too hard will not increase your metabolism. What is needed for an increase in metabolism is persistent training (that is, being sure not to miss your scheduled training sessions). Increasing the length of your cardio session by, let's say, five minutes on every third workout is a great goal one that will constantly increase your metabolic rate but stop increasing the length of your cardio workouts once you get up to sixty minutes.

Success StoriesMaximize YourMetabolismcom

Maximize Your Metabolism E-Class Unleashing Your Metabolism Unleashing Your Metabolism is an exclusive eight-week, on-line course guaranteed to elevate your metabolism and your heath using the most up-to-date proven techniques and scientific principles of our age, including all of the techniques outlined in this book. Maximize Your Metabolism

Building Dense Well Toned Muscles

When we reach our thirties, we begin to lose muscle mass, for a myriad of reasons. As we age, our basal metabolic rate decreases by about one-half of one percent per year. Thus, our overall metabolic rate will naturally start slowing as we get older unless we can increase our muscle density. The way we do this in the Maximize Your Metabolism program is through strength training. However, that's not the whole story. There is also an adaptive effect of dieting the greater the number of times you restrict your calories for a prolonged period of time, the slower your metabolism becomes. The slower your metabolism, the more calories your body will store as body fat the next time you eat. The best way to combat this natural tendency to conserve energy is to reset your metabolic rate with a comprehensive program of strength training and aerobic activity. A balanced fitness program will help you make permanent weight loss a part of your life. It's far more efficient to use exercise as a...

The Magic of Autosuggestion

Now this book isn't meant to be an instructional guide to training your subconscious mind, but if you follow the basics outlined in the book you'll actually train your subconscious mind for success. And a trained subconscious mind is a powerful asset when it comes to gaining control of your metabolism and your health.

Forget about denial

Just because you implement the strategies put forth in this book doesn't mean that you have to turn yourself into the type of person who can never enjoy a chocolate brownie or a dish of ice cream for fear of losing control. Successful metabolic control doesn't depend on long-term denial, and this powerful new program does not promote any such solution. Pumping up your metabolism is the name of the game, and it will turn you into a winner in no time at all. Imagine the new freedom that comes with knowing that your revved-up metabolic system is always on duty, always ready, able, and eager to burn up those excess calories instead of turning them into fat as it once did. There's no denial here, just good, healthful living, making you fit and ready for action.

A promise to you

Rebuilding your metabolic system and setting you up for lifelong health will take place in four orderly steps 3. Introducing strength-building and cardiovascular exercises into your life, to both stabilize and increase your metabolic rate for the long term As mentioned earlier, each chapter contains a technique that will help you increase your metabolism, so you won't have to wait until you've completely finished this book before you begin to reap the rewards of the program. The book is laid out in such a way that you can read a chapter and then implement the strategy that's outlined there before moving on to the next chapter. But, please, do yourself a favor and stick with it keep at the reading of the book until you've gotten all the way to the end. As a matter of fact, I recommend that you do yourself one better go back and read it again.

And Theres More

Once you bring your metabolic rate under control, you will not, you simply cannot, believe the enormous difference it will make in bringing your weight under permanent control. For many of my clients, the unwanted weight seemed to automatically disappear when their metabolic system took command of their dietary fat intake and used that fuel for power rather than for building up stores of fat. Believe me, you will be one powerful person For the first time in your life, you'll be the one calling the shots, plus you'll get two additional benefits that are extremely worthwhile First, you'll be able to breeze through your culinary life unmindful of those years of eating taboos you've suffered through in years past. When you crank up your metabolic rate, you won't have to worry about those myriad do-I-or-don't-I eating situations that can turn an ordinary diet into disaster. With this program, not only will your high-speed metabolic rate iron out the bumps and lumps in your road to a...

Phase One Objectives

The goal of phase one, which is the part of the program that consists of three separate diets, is to help strip fat and water from between your muscle and your skin while at the same time preparing your metabolism for phase two. Each of the diets in the first phase will bring you closer to your goal of total metabolic control in its own way. This phase has been designed to provide your body with the nutrients that are needed to burn any subcutaneous fat deposits, increase your energy level and metabolic rate, and improve your nutrient absorption.

Phase One Diet

No foods other than those listed on these pages should be consumed unless you first discuss any deviation from the Maximize Your Metabolism diet with your nutritionist or physician. defecation during this phase of the program. This is due in part to the delicate cleansing effect that this particular combination of foods has on your digestive system, and in part to an increase in your metabolic rate.

Green Tea Extract

Green tea contains a long list of compounds that appear to have all sorts of biological effects, from increasing metabolic rate, to being powerful anti oxidants and immune modulators. The major active compounds in green tea extracts are polyphenols (catechins) and flavonols. These two major categories are broken down into many sub groups of active compounds such as flavanoids, epigallocatechin gallate, epicatechin gallate, epicatechin, epigallocatechin and tannins, as well as other active constituents, including varying amounts of caffeine. Although caffeine alone has the above properties, recent studies have shown green tea may be superior to simple caffeine for liberating stored body fat as a fuel and may be superior to simple caffeine for energy levels and enhanced metabolic rate. Studies have found that the catachins in green tea inhibit the enzyme that breaks down norepinephrine (catechol O-methyltransferase), while caffeine inhibits the cyclic AMP degrading enzymes...

Citrus aurantium

Metabolic Superchargers That Work 131 The lack of clinical research regarding its safety, efficacy, and dosage when used for metabolic enhancement is a cause for concern. There simply is not yet enough known about its actions in weight loss. Manufacturers of citrus aurantium claim that it causes weight loss by increasing metabolic rate, calorie expenditure and energy levels, as well as by burning fat and suppressing the appetite. But these claims are not supported by the clinical evidence.

The Training Effect

Trained runners accumulate less lactic acid than occasional joggers because they have higher anaerobic thresholds. This means their heart and blood vessels perform the gas exchange more efficiently, staving off the production of lactic acid. Remember, it's the accumulation of the poisonous lactic acid that shuts your exercising system down. Conversely, the more oxygen you take in, the harder your muscles can work, the greater their growth and development, and, ultimately, the faster and more efficient your metabolism becomes.

What Is a Hormone

Changes in hormone levels can exert a profound influence on the amount of fat your metabolic system decides to store, as well as on a variety of other functions, including sexual desire, mood states, energy levels, and physical appearance (skin and muscle tone). Hormonal imbalances have also been closely In short, because hormones impact your metabolic system and virtually every other major system and organ in the body, optimization of your emotions becomes a critical component in maximizing your metabolism. If you succeed on the emotional front, you're certain to end up looking, feeling, and performing at your best.

But your actions are

Behavior creates an entirely new mindset. What's more, your metabolic rate will follow suit. The more positive your emotional level becomes, the greater the likelihood of your metabolism regaining its normal or a slightly elevated state. Try it and see for yourself. It works every time.

Body fat and the GI

When you understand the role of insulin in human metabolism, it does not take a PhD in biochem to see why this would happen. One thing is clear, the GI of the carbs you eat will be a factor in how much bodyfat is ultimately produced from the meal and the spike in insulin you will produce (Pawlak DB et al. 2001, Marques-Lopes I et al. 2000, Ludwig, DS et al. 1999).

How Massage Helps

The list of benefits a given person can expect to attain from one massage session is quite lengthy. The list of benefits one can expect from massage performed on a regular basis is easily twice as long. Those benefits include an increased metabolic rate, which comes about by improving how all of the other bodily systems work.

Vince Lombardi

In this book I have placed a great deal of emphasis on the role that both diet and exercise play in permanently maximizing your metabolism. Now I want to go one step further. In order for you to accomplish any goal, you must keep pushing, every single day. In this program, as in life in general, motivation is key.

Exercise sets

Just a refresher A rep (short for repetition) is a single performance of one particular weight-lifting or exercise movement. A set consists of the sum total of all the times that you engage in a particular movement in succession before taking a rest. The best exercise system for increasing your metabolism is to do three to four sets of eight to twelve reps each. In this system, you should choose a weight that can be lifted ONLY eight to twelve times (meaning that you are actually incapable of lifting the weight one more time after you reach the eighth or twelfth rep, respectively). Then you should repeat the sequence two or three more times (that is, do two or three more sets), allowing just enough rest in between sets for you to recover. Normally, your rest time between sets will be about thirty seconds.

Ephedra Ma Huang

There has been a great deal of debate involving the use of weight loss products that contain ephedra (also known as Ma Huang). Some medical professionals have claimed that ephedra is unsafe, but on the other side of the coin are millions of consumers who safely use these products to aid them in weight loss. The only way to understand what is accurate about ephedra regarding its safety and efficacy as a metabolic enhancer is to examine the scientific evidence available, and with the advent of the internet case studies are readily available to anyone who wishes to do their due diligence. For the purposes of this book, however, we will simply state that this substance has been found to increase the metabolic rate of those who use it, but it has also been linked to several adverse side effects including death, so seek a physicians assistance if you choose to use a product that contains ephedra.

Fuel metabolism and the ketogenic diet

Ketone bodies are a by-product of the incomplete breakdown of FFA in the liver. They serve as a non-carbohydrate, fat-derived fuel for tissues such as the brain. When ketone bodies are produced at accelerated rates, they accumulate in the bloodstream, causing a metabolic state called ketosis to develop. Simultaneously, there is a decrease in glucose utilization and production. Along with this, there is a decrease in the breakdown of protein to be used for energy, referred to as 'protein sparing'. Many individuals are drawn to ketogenic diets in an attempt to lose bodyfat while sparing the loss of lean body mass.

Hormones and the ketogenic diet

When carbohydrates are removed from the diet, insulin levels decrease and glucagon levels increase. This causes an increase in FFA release from fat cells, and increased FFA burning in the liver. The accelerated FFA burning in the liver is what ultimately leads to the production of ketone bodies and the metabolic state of ketosis. In addition to insulin and glucagon, a number of

The Four Principles of the Atkins Nutritional Approach

It's hard not to. Both men and women who follow the Atkins approach to weight loss readily take off pounds and inches. For the small numbers who have a truly hardcore metabolic resistance to weight loss, Chapter 20 will go into detail about how to overcome the barriers that prevent a successful outcome. Optimizing body weight is a valuable element of any health-oriented program because, by and large, being significantly overweight is an indicator of potential health problems, now or in the future. When you've taken the pounds off, you'll see the benefits, and they will be far more than merely cosmetic.

What This Book Can Do for

Studies have shown that women burn more fat at low to moderate levels of exercise intensity and men at moderate to high levels of exercise intensity. The exercise program in this book is designed to capitalize on these findings to help you boost your metabolism and achieve maximum fat loss for the time invested. During the basic four-week Fat-Burning Metabolic Fitness Exercise Plan, you will be performing 300 minutes of specially designed exercise per week, six days a week. If you wish to capitalize on your newfound metabolic efficiency and fat-burning capacity and lose even more weight, I offer you two more four-week programs that decrease in time but increase in intensity. In the second month, you will only need to exercise for 260 minutes per week, five days per week, and by the third month you will only need 200 minutes four days a week. My maintenance program, which is 150 minutes a week of moderate exercise, will keep you slim for life.

Definitions and Terminology

Aerobic Metabolism Most of the energy needed to support exercise that goes beyond 3 minutes is provided by aerobic or oxidative energy metabolism. In other words oxygen is required to produce energy. Anaerobic Metabolism A type of energy metabolism that docs not require oxygen.

Section 2 Relationships in fuel use

The difference in the proportion of each fuel used will depend on the metabolic state of the body (i.e. aerobic exercise, weight training, normal diet, ketogenic diet fasting). Exercise metabolism is addressed in later chapters and we are only concerned here with the effects of dietary changes on fuel utilization.

Dont Excess Calories Cause Weight Gain

When I published the first edition of this book ten years ago, that claim was quite controversial. Today it is galloping into acceptance among scientists who study the human metabolism. Glance through the references listed at the back of this book and you will see the numerous studies and articles published in the past six years. And, we will deal with the metabolic advantage in greater detail in Chapter 7.

Whats Wrong With Carbohydrates

During the weight loss phase of Atkins, even your intake of potentially healthy carbohydrates such as fruits and whole grains must be controlled. Once you've bid adieu to your extra pounds, you can return to fruits and some starches to the degree that they won't upset your metabolism and reactivate the cravings that result in weight gain. But the refined and processed foods I've just mentioned simply aren't good for you-ever.

Constructing Your Muscle Building Diet

Where Does The Food Go Understanding TDEE Resting Metabolic Rate (RMR) Thermic Effect Of A Meal (TEM) Energy Expenditure of Physical Activity Putting The TDEE Together The Harris-Benedict Formula The Simple Method For Calculating Calories Macronutrients Protein Requirements Protein Myths And Realities Macronutrients Fat Requirements

The Six Facts You Must Know about Metabolism

To understand how my Fat-Burning Metabolic Fitness Plan works, you must first understand what is meant by the word metabolism. Metabolism is the sum total of all the chemical and physiological changes that take place within the body. This includes the transformation of food into energy, the growth and repair of muscle and bone tissue, and the creation of enzymes and hormones. The basal metabolic rate (BMR) accounts for about 70 percent of daily energy expenditure. The amount of energy required to digest and utilize food makes up 5 to 10 percent of daily energy output, and the energy expended in physical activity uses an additional 20 to 30 percent.

Changing the Way You

I'll discuss fat in a later chapter, but one of the problems with low-fat diets is that they can suppress the manufacture of testosterone, the hormone that contributes to the growth of muscle and the burning of fat. When testosterone levels are low, your body stores fat like squirrels store nuts. In one study, men with higher testosterone were 75 percent less likely to be obese than men with lower levels of testosterone. Many diets also fail because they don't take advantage of the single most powerful nutrient for building muscle and increasing your metabolism protein.

Oxygen System for Aerobic Energy

During many types of exercise, all three energy transfer systems arc used at various times. The amount that each system contributes to energy metabolism is related to the duration, intensity and type of activity. In general, high intensity, short duration exercises rely mainly on anaerobic energy. Other examples specific to various activities arc provided in Table 1-2.

Achieving Your Desired Body

When people think of dieting, they think about losing weight. They think about a trimmer waistline and having more energy. What most people don't know is that a big part of weight control is your metabolism. There is a reason that young kids can drink 10 cups of kool aid a day, eat nothing but brownies, and still not gain weight. It is their high metabolism, and this is one of the major factors that affect our weight. A high metabolism would keep you from gaining weight whereas a low metabolism would keep you from losing weight. If you want to lose weight, you need to raise your metabolism.

Adaptations to Ketosis

Having discussed the basics of fuel utilization, ketone body formation and ketosis, it is now time to examine in detail the adaptations which occur in shifting the body away from glucose and towards fat metabolism. The primary adaptation occurs in the brain although other systems are affected as well.

Myth Aerobics is better for shaping up than weight training Fact To transform your physique you must train with weights

Through resistance training, you can also significantly increase your metabolic rate the rate at which your body burns fat. As you may already know, when you gain muscle, your body requires more energy to maintain that new muscle. Fat weight doesn't require any energy at all to maintain it just sits there. That's why weight training is even superior to aerobic exercise for people who want to lose fat It addresses the core of the problem the rate at which your body uses energy.

How The Abs Diet Works

In the previous chapter, I showed how the key to effective weight management was concentrating on your body's calorie burn not on how effectively you burn calories while exercising but on how effectively you burn calories when you're not exercising. Additionally, I explained a little about how the foods you eat can affect your body's daily calorie burn. Before I explain the how-to's of the Abs Diet, you should know the most important substances and nutrients that affect the way your body processes food.

Learn How to Interpret Your Blood Work

Before you begin the Fat-Burning Metabolic Fitness Plan, ask your doctor to draw your blood and do a full metabolic profile. If you decide to take advantage of your higher metabolic rate and fat-burning ability and continue beyond the basic four-week plan into Modules 2 and 3, you might wish to repeat this test at the twelve-week mark so that you can see how dramatically the nutritional and exercise programs have improved your cholesterol, triglycerides, and glucose levels. You can plug the numbers from your lab work into the following profile

Bodyweight regulation

After three decades of research and endless argument in the journals, it's now well established that human bodyweight is regulated (it might be more accurate to say that bodyfat percentage is regulated). Animal studies decades ago demonstrated that the animals would strive to maintain a relatively stable bodyweight. If you diet them down, they will become less active and slow metabolic rate, rapidly returning to their previous weight when you give them access to food. The same worked in reverse, overfeed them and they will turn off hunger and increase activity rapidly returning to their previous weight. Anyhow, the issue of set vs. settling points is sort of tangential to the topic of this chapter. The main idea I want you to take away from this is that within some range, the body appears to 'defend' (another way of saying 'regulate') bodyweight against change to some degree or another. By 'defend', I mean that it adjusts its physiology to try and maintain that set settling point...

The Foundations Of Eodd

There are many myths surrounding diets, fat loss and obesity. one of the MOST popular is that obese people always just eat too much. In most cases this is true. Yet in some cases obese individuals consume no more food than their thinner counterparts. Some have slowed their metabolic rate so much on low-calorie diets that their bodies are in high gear to store fat no matter what or how little they eat

The physiology of bodyweight regulation a very brief primer

So let's say you go on a diet, increasing activity or decreasing food intake. Your body senses this and should decrease metabolic rate, increase appetite, decrease activity levels and make fat mobilization and loss more difficult in response. This would make it progressively more difficult to lose weight and easier to regain the lost weight once it was lost. Depending on a host of circumstances, including gender, genetics, and starting bodyfat percentage (with some others), the body does this pretty well. Both during a diet as well as afterwards (in what are called the 'post-obese'), metabolic rate tends to be depressed, fat mobilization and burning is decreased, appetite and hunger are increased, and there is a host of other stuff going on. This all serves to make regaining fat after the diet that much easier, something anyone who has fallen off their diet knows all too well the fat comes on much more rapidly then it came off. I should mention there that this is part of the reason...

Get moving Do 23 intense cardio sessions a week

20-30 minutes is sufficient to condition your metabolism to burn body fat. Warm up for 5 minutes bust your butt for 20 minutes, and then cool down for 5 minutes. One way to always keep your cardio intense is to always try to outdo yourself, either by going a further distance or by beating your time. For example, if you jog on the treadmill for your 30 minutes and go 2.20 miles, next time try to go 2.21 or further. Or if you go 2.20 miles in 30 minutes, try to do it in 29 minutes. The key is to always try to outdo YOU. This is the key to maintaining intensity.

Affecting thyroid levels

A fourth possible mechanism by which ketosis may reduce protein breakdown involves the thyroid hormones, primarily triiodothyronine (T3). T3 is arguably one of the most active hormones in the human body (42-44). While most think of T3 simply as a controller of metabolic rate, it affects just about every tissue of the body including protein synthesis. A decrease in T3 will slow protein synthesis and vice versa. As a side note, this is one reason why low carbohydrate diets are not ideal for individuals wishing to gain muscle tissue the decrease in T3 will negatively affect protein synthesis. The body has two types of thyroid hormones (42). The primary active thyroid hormone is T3, called triiodothyronine. T3 is responsible most of the metabolic effects in the body. The other thyroid hormone is T4, called thyroxine. Thyroxine is approximately one-fifth as metabolically active as T3 and is considered to be a storage form of T3 in that it can be converted to T3 in the liver.

How Many Calories Do I Need

What happens when an individual, even at complete rest, drops his caloric intake below BM needs The body will immediately burn protein from muscles and organs. The reason is simple. When calories are too low, the name of the game for the body becomessurvival. In an attempt to protect itself from starving to death, it quickly allows muscle tissue to be burned away. With less muscle, the basal metabolism drops which allows the body to make it through each day on fewer total calories. In effect, the mis-informed dieter may severely cut back on calories to shed fat, but the body wins the initial battle by dropping it's metabolic rate. It's the body's way of warning the dieter

Carrie Amazing Changes in Her Lipid Profile

Carrie's lipid profile was actually pretty good. Her total cholesterol was 193, her LDL was 102, her HDL was 70, her triglycerides were 96, and her glucose was 99. But everything is relative. I have noticed several things over the last two decades. People who are approaching middle life and rapidly gaining fat in the abdominal area, especially women, are not going to have a good lipid profile for long. Carrie's high body fat and her low metabolism from poor nutrition and little exercise were about to tip the scales toward higher cholesterol and triglycerides. With the gain in fat around her waist, she was definitely headed for a reverse fat pattern. I have also noticed that people like Carrie who have acceptable cholesterol and triglycerides even though they carry a large amount of body fat should

Your body hates you

If you look at pro bodybuilders in their early stages, they are still typically leaner and bigger than the normal individual. From a physiological standpoint, they probably have higher than average testosterone levels and don't overproduce cortisol. Thyroid levels are probably optimal or close to it, helping to naturally optimize metabolic rate, fat burning and protein synthesis. We can contrast that to the average individual who could have any number of potential metabolic defects that prevents them from reaching their desired goals. Testosterone might be on the low side of normal, cortisol production is elevated, thyroid or nervous system output may be low (meaning a lower than optimal metabolic rate). Skeletal muscle insulin sensitivity is low which means that excess calories get pushed towards fat cells more effectively. When these folks diet, the brain tends to overreact, lowering metabolic rate (which probably wasn't optimal to begin with). Fat loss slows to a crawl....

What About The Calories I Need After Getting Out Of

Adding lean body mass (ie. muscle) is really the most effective, efficient, long range successful approach to shed body fat. Muscle is the main and over riding factor that influences your BM. The higher you can get your BM, the more total calories you need each day. Muscle increases your metabolism, the total amount of calories you burn daily. Take a closer look how it works. An individual carrying 127 pounds of lean body mass could, with proper

Quick Arm Gains Routine

ANSWER For absolute beginners, 4-6 sets twice a week works best. For intermediate bodybuilders, 10-12 sets twice a week, and for advanced athletes 12-14 sets suffices. As you get more advanced into bodybuilding, you start learning more about your own individual recovery capabilities, but in my experience 10-12 sets seems to be tolerated well by most people. Again, remember that if you are an ectomorphic person with a super fast metabolism, once a week training is a better frequency.

You are what you eat so eat well Five to six small meals consisting of highprotein moderate carbs and low fat

Other than cardio, nutrition is the only other way you can directly manipulate calorie intake and expenditure. Your eating habits will make or break your fat-burning results. You can do all the cardio in the world, but if you have poor eating habits, you will not get good results. You need to be eating every three hours or so to keep your metabolism operating efficiently. Constantly grazing on food will keep your body burning the fuel it is consuming. If you eat two or three large meals a day, you slow down your metabolism. Also, by only eating once in a while, your body will start storing fat as a defense mechanism. Your body needs food (fuel) to survive. If your body is unsure of when its next meal will be, it will

Total Triceps Training

Part of the reason for aerobic training is to deplete carb calories. Why put them right back Protein would be a better choice but even this theory is overrated. The bloodstream contains nutrients, even after working out. (unless you've been fasting) Food timing isn't an exact science. The body doesn't know if your work out is over after you walked on the treadmill or after you walked home from the gym. The fact that your metabolism is elevated following a workout makes it a great time to burn excess calories. Rehydrate with water, not empty calorie sugar drinks.

Can You Gain Muscle Without Gaining

Whether or not a person can gain muscle mass without gaining fat is a controversial question. For many bodybuilders and athletes, the prospect of gaining muscle mass without gaining fat seems too good to be true. Professional bodybuilders often fluctuate between 20 and 50 pounds of weight on- and off-season. Off-season, they desperately try to gain weight (i.e., muscle and fat), while on-season they try to shed excess body fat and achieve lean muscle gains. However, there are downsides to this method. First, gaining fat during the off-season may cause the formation of stubborn fat tissue. Thus, it may become increasingly difficult in future seasons to lose fat and reach maximum definition. Second, the on-season, which consists of about four to six months of a reduced-calorie, low-carb diet, may adversely affect thyroid hormone functions and slow the basal metabolic rate.

Step 1 Exercise on a Regular Basis

Murray's Total Body Tune-up, he writes, When we're not exercising, it's the body's cue to more or less hibernate. The thyroid gland is the major organ of metabolism and if you're not exercising your metabolism slows and, as a result, the thyroid gland starts functioning at a lower level as well.

Set Protein Guidelines

Protein, unlike carbohydrates or dietary fat, can not be stored in the body to any significant degree. Therefore, there is a daily need for it and, to maximize absorption and to provide a constant influx of glucagon - the hormone released with protein that encourages fat metabolism while dragging down insulin levels - it's important to spread your daily protein intake over at least four meals.

Sustained health benefits

Important is not just the insulin-sensitivity issues but also the downstream metabolic effects of this process. For instance, if your glycogen stores are completely full, then you are in a situation in which glycolysis is inhibited by the stacking up of glucose within the body. (See Figure 2.3.) High levels of glucose produce high levels of metabolic by-products that then inhibit further use of glucose for fuel, which will trigger a situation in which you are now going backward up that metabolic pathway to synthesize more glycogen.

The only way to get really lean is to starve yourself

Ironically, the more you slash your calories, the more your metabolism slows down. In fact, very low calorie diets can actually make you fatter It's physiologically impossible to achieve permanent fat loss by starving yourself. Very low calorie diets not only slow your metabolism so you burn fewer calories, they can also cause muscle loss. Eventually, they shut down your metabolism completely. When this happens, the weight loss stops and any increase in calories that follows will cause immediate fat gain. This rebound effect is inevitable, because no one can stay on low calories forever. When you subject yourself to drastic measures in an attempt to create sudden changes such as rapid weight loss, your metabolism cybernetically adjusts itself to maintain equilibrium in energy balance, much the same way as a thermostat maintains the temperature of your home within a desirable range. As soon as you're in danger of starving, your body will quickly adjust your metabolic rate downward like...

Maximizing Fat Loss With Diet

The smart approach to maximizing fat loss is to set your projections for calories, carbohydrates, protein and fat and set your total meal plans up to inhibit fat storage. If you can prevent the body from storing any additional body fat, you can melt away body fat by increasing your metabolic rate. Even a small daily increase in the metabolic rate - the total calories you burn off or expend each day can have a dramatic effect on your progress.

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Boost Your Metabolism and Burn Fat

Metabolism. There isn’t perhaps a more frequently used word in the weight loss (and weight gain) vocabulary than this. Indeed, it’s not uncommon to overhear people talking about their struggles or triumphs over the holiday bulge or love handles in terms of whether their metabolism is working, or not.

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