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Repairing a Damaged Metabolism Part One
By murray | March 6, 2009
A Damaged Metabolism – Part One
If you’ve caused metabolic damage as a result of following starvation diets or losing weight too rapidly in the past, it can be extremely difficult to achieve any further fat loss at all,. The good news is, metabolism damage can be repaired. All it takes is the right combination of metabolism stimulating exercise and metabolism stimulating nutrition (NOT just a diet), all done consistently over time.
Its ironic that most diet programs claim to help you get rid of excess weight…Unfortunately only ending up in making it harder for you in the long run because they use harsh metabolism-decreasing diet and not enough exercise (almost never any weight training). It may take a little longer if you have really messed thing us with severe starvation dieting in the past, especially if you’ve lost a lot of lean body mass, but it is never hopeless. Anyone can increase their metabolism.
Many people get an almost immediate boostin metabolic rate when they start the program. However, the results are not going to be overnight. Give it time… Within three weeks your metabolism will already be more efficient. Within 6 – 8 weeks, it’s burning hot. Give me 12 weeks of consistent diligent effort, sticking with all the metabolism boosting strategies I teach, and your metabolism will become like a recharged battery. Whats most important for upping your metbolism is CONSISTENCY in applying the Burn The Fat nutrition and training principles every single day.
That Includes:
*Meal frequency
*Meal timing: eat approximately every 3 hours, with a substantial breakfast and a substantial post workout eal.
*Sufficient Caloric Intake: maintain a small calorie deficit and avoid starvation-level diets (suggested safe levels for fat loss:2000 – 2500 calories per day for men and 1400-1800 calories per day for women; adjust as needed).
*Food choices: Select natural, unprocessed foods w3ith high thermic effect (lean proteins like chicken, turkey, egg whites and fish are highly thermic, as are all green vegetables, salad vegetables and other fibrous carbs)
*Cardio training: Push up the intensity a bit if you really wnt to ge a metabolic boost. Walking and low intensity cardio is fine, but higher intensity is more metabolism-stimulating.
* Weight training” The basic exercises that include the largest muscle groups or even call into play the entire body as a unit (squats, front squats, split squats, and others) eill have a much greater metabolism stimulating effect than isolation exercises (concentration curls, calf raises, etc)
The weight training is extremely important in cases of metabolic damage because this is the stimulus to keep the muscle you have and begin rebuilding new muscle tissue, which is the engine that drives your metabolism.
The men don’t usually have a problem with the weight training, but I still hear women say they don’t want to lift weights as part of their fat loss programs. Well, people who won’t lift weight can expect a very, very long metabolism reapair process… If, they achieve it at all.
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