3 Ways to DAMAGE Up Your Metabolism ( Part 1)
Do your own research and come to your own conclusions. Please do not confuse me for a guru or expert—Also don’t do drugs and stay in school.:-)
If you don’t agree with any of the information above or below that’s ok. I’m not here to push my beliefs on you. ( I hate when people do that)
Here’s 3 quick things that screw your metabolism
You’ve hear the word metabolism thrown around in health and fitness circles and most of the time they just use the word because it helps sell their products even if it has nothing to do with actually boosting your metabolism.
I know I know, companies wouldn’t twist the truth to sell products would they? Of course not! ha ha
I actually found a great description of what the metabolism is and does from the Better Health Government Website.
Here’s their explanation below.
Metabolism refers to all the chemical processes that go on continuously inside the body. Your metabolism is influenced by your age, gender, muscle-to-fat ratio, the food you eat and physical activity.
Your hormones and nervous system control your body’s metabolism. Hormonal metabolic disorders include hypothyroidism and hyperthyroidism.
These processes include those that break down nutrients from our food and those that build and repair our body.
Building and repairing the body require energy that ultimately comes from your food. The amount of energy, measured in kilojoules (kJ), that your body burns at any given time is affected by your metabolism.
Your body’s metabolic rate (or total energy expenditure) can be divided into three components, which are:
- Basal metabolic rate (BMR) – the amount of kilojoules (kJ) burned at rest. It accounts for 50-80 per cent of your daily energy use
- Energy used during physical activity – in a moderately active person (30–45 minutes of moderate-intensity physical activity per day), this component contributes 20 per cent of daily energy use
- Thermic effect of food – the energy you use to eat, digest and metabolise food. It contributes about 5-10 per cent of your energy use.
Influences on BMR
Your BMR is influenced by multiple factors working in combination, including:
- Amount of lean muscle tissue – muscle burns kilojoules voraciously
- Crash dieting, starving or fasting – eating too few kilojoules encourages the body to slow the metabolism to conserve energy; BMR can drop by up to 15 per cent. Loss of lean muscle tissue further reduces BMR
- Growth – infants and children have higher energy demand per unit of body weight due to the energy demands of growth and the extra energy needed to maintain their body temperature
- Hormonal and nervous controls – BMR is controlled by the nervous and hormonal systems. Hormonal imbalances can influence how quickly or slowly the body burns kilojoules
- Amount of physical activity – hard-working muscles need plenty of energy to burn. Regular exercise increases muscle mass and teaches the body to burn kilojoules at a faster rate, even when at rest
Hormonal disorders of metabolism
Hormones help regulate the metabolism. Some of the more common hormonal disorders are concerned with the thyroid. This gland secretes hormones to regulate many metabolic processes, including energy expenditure (the rate at which kilojoules are burned)
Here’s 3 major mistakes which will DAMAGE your metabolism and therefore slow down your fat loss and health .
- Stop Wasting Time Doing Long Boring Steady State Cardio!
I know you are thinking this guy is crazy…. well let me explain..
There are better ways to burn fat without spending hours and hours pounding the pavement, plus most importantly you need to avoid the damaging hormonal effects of low intensity steady state cardio.
We are going to discuss why most people need to change their workouts completely so they can finally start getting results and get off the crazy cardio hamster wheel.
Now, can you use long duration cardio to lose weight? Yes you sure can. However what we want to do is use the best techniques to get the fastest results and for that it’s strength training.
My tip is to stay away from steady state cardio unless you are training for a marathon or a long duration event. If you are training for running events of course you need to add some long distance cardio as it helps increase the blood volume your heart can pump per beat and improves your VO2max.
There is a more optimal way to do cardio and I use these methods to get better results without the hours of old school cardio. ( I go heavily into energy systems with members who are looking to improve sports performance and fat loss)
A problem with long workouts is your body adjusts by becoming more efficient so it can withstand and improve your long cardio sessions.
Eventually, you find you have to workout even longer to burn the same amount of calories or you start gaining fat again.
Does this sound like something you may be going through?
Do you feel you have to workout longer to stay thin or if you miss a workout the fat and weight gain is a really fast process?
Here’s the Solution
What we need to do is start strength training because excess Low Intensity Steady State Cardio and dieting makes you look skinny fat which means you have a high percentage of body fat compared to muscle.
60kgs with 10% body fat looks different that 60kgs with 35% body fat.One person will look great naked and the other will look flabby.
Muscle Vs Fat
Something I hear people say all the time is muscle weighs more than fat?
Well sorry to burst your bubble but it actually weighs the same.
5kgs of fat weighs the same as 5kgs of muscle. (Yes I did pass math in Grade 4 thanks Mr Farrow).
Why most people get confused is because muscle is more dense than fat. So you can weigh the same but look completely different.
Here’s a visual.
You want more muscle because muscle uses fat at rest as a source of energy plus muscle is what shapes you.
Fat makes you look flabby so you want to build muscle and have a greater muscle to fat ratio.
Going on yoyo diets makes us lose weight, not just fat but muscle too and therefore when you are naked you look flabby and that ain’t cool.
Lift it Up to Shape it Up
Resistance Training adds shape to your body and don’t worry, you will not bulk up. The reason you bulk up is because of your diet not because you lift weights.
Have you seen the athletes at the Olympics? They lift weights but are not bulky ( Except for sports such as weightlifting, discus, shot put etc in which getting bigger improves their performance.)
Instead of concentrating on small isolated muscle groups what you need to do is train using the most bang for your buck exercises. Multi joint exercises like squats, deadlifts, presses, chin ups etc. these exercises will really turn up the fat burning process.
Now does this mean you should not train muscles in isolation?
No as it is a very important part of the process..
A correct program should incorporate strengthening your weaknesses to not only keep you injury free but to improve your results. That is why spot training is beneficial no matter what you hear.
I MUST emphasise that it is important to get a workout that is personally designed and not a cookie cutter approach as you must perform the exercises which are right just for you.
Let me explain.
Your goal is not to be the best at exercising but to utilise exercises that are individually chosen just for you to get results. The right exercise and nutrition for one person could actually make someone else’s results go backwards.
Plus what also needs to happen is to avoid your body adapting to the workouts. To do this you need to vary not only the exercises but the tempos and rest periods.This helps our body burn more calories.
Also one thing I see is that most people don’t train at the right intensity. Some people need to train at a higher intensity and some other need to reduce it, it’s all person specific.
In fact if you train at high intensity when your body is not physiologically ready for it can hurt your results dramatically.
Please remember you cannot out train a bad diet and if you are training you need to make sure you’re eating correctly to fuel for your body so it can recover. This means you have to protein and carbs as well as fat.
Do yourself a favor — allow your body to start working for you, not against you that is why we use cardio methods that boost your metabolism for 24-72 hours after your workout not reduce it.
Click here for PART 2: http://www.bendigofitness.com.au/3-ways-screw-metabolism-part-2/