Effective Ways to Repair Metabolic Damage
How to Repair Metabolic DamageBy Tom Venuto, NSCA-CPT, CSCSwww.burnthefat.com
If you have damaged your metabolism as a result of following starvation diets or losing weight too quickly, it can be difficult to achieve any fat loss at all.
Fortunately for you, repairing metabolic damage is possible and all it takes is the right combination of metabolism stimulating exercises and metabolism stimulating nutrition (NOT a diet).
The irony of most diet programs is that they claim to help you lose unwanted weight, but they only make it harder for you in the long run. This is because they focus on harsh metabolism-decreasing methods of dieting and not enough on exercise.
It may take a while longer to repair metabolic damage if you really messed up your metabolism with severe starvation dieting in the past.
However, it's never hopeless because anyone can increase and repair their metabolism.
Most people get an immediate boost in their metabolic rate when they start the Burn The Fat program.
However, you need to understand that results are not going to come overnight.
Within 3 weeks of starting the program, your metabolism will be more efficient and within 6 to 8 weeks it will be burning hot. After 12 weeks of consistent effort, following the metabolism boosting strategies I teach, your metabolism will become a turbo charged engine.
The most important factor for boosting your metabolism is consistency. You need to apply the Burn The Fat nutrition and training principles every day.
- Meal Frequency: eat 5 to 6 small meals every day.
- Meal Timing: eat about every 3 hours, with a big breakfast and substantial post-workout meal.
- Adequate Caloric Intake: maintain a small calorie deficit and avoid starvation (safe levels for fat loss: 2100 to 2500 calories a day for men, 1400 to 1800 calories a day for women; adjustable as needed) are the most optimal calorie levels to repair metabolic damage.
- Food Selection: Choose natural and unprocessed foods that have a high thermic effect. Food such as lean proteins - chicken, turkey, egg whites and fish - are highly thermic, as are all green vegetables and other fibrous carbs.
- Cardio Training: Raise your cardio intensity if you want to get a metabolic boost. Walking and low intensity cardio is OK, but higher intensity has a much better metabolism-stimulating effect and helps to repair metabolic damage.
- Weight Training: The best exercises are ones that work the largest muscle groups and work the entire body. These include: all types of squats (fron and split), deadlifts, overhead presses, all kinds of rows and core exercises. These complex movements have a much greater metabolism stimulating effect than isolation exercises such as concentration curls or calf raises, for example.
The weight training compenent is very important if you want to repair metabolic damage because it stimulates your body into keeping the muscle you already have and helps you build new muscle tissue. This is the true engine of creation that drives your metabolism.
Men usually don't have a problem with weight training, but I still hear many women say they don't like lifting weights as part of their fat loss program. Well, all I can say is that those who don't lift weights can expect to have a very long road to metabolic recovery.
Repair Metabolic Damage - Consistency Is The Key
Nothing undermines the process of re-building your metabolism like inconsistency. If you stop and start, skip meals and workouts often, you won't even get the ball rolling.
Even after you get your metabolism back where it should be, it will take continued "stoking" to maintain it. Picture an old wood burning stove. Imagine you're up in the mountains at a cabin in the dead of winter. It's so cold and you want to keep the cabin warm. If you feed the fire only once or twice a day, can you achieve this? No, you can't. You won't have enough fuel to burn and not much heat will be generated.
How about if you throw an entire pile of wood into the stove all at once? Will this work? No, it won't. In this case you'll have lots of fuel, but it can't all be used at once. Too much fuel will just smother the fire and the excess will just sit there.
What if you throw in some tissue paper or newspapers in the stove, will this work? Again, no! This will cause the fire to burn too quickly.
The right way to stoke the fire would be to keep putting small amounts of wood (the right fuel) on the fire at regular time intervals. If you let the fire burn out and die, it will be difficult to get it lit again.
In the case of metabolism, it's like going through the initial few weeks of inertia all over again.
Your goal should always be to get your metabolism burning hot and keep it that way. You cannot do this if you miss meals, skip workouts or train infrequently.
If you're interested in taking off fat and repairing metabolic damage in a healthy and sensible way, while keeping all your muscle and increasing your metabolism, then my Burn the Fat, Feed The Muscle program can teach you how.
There's no gimmicks or false promises, just the plain truth - you have to work at it and be patient!
About the Author
Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book Burn The Fat, Feed The Muscle, which teaches people how to burn fat without drugs or supplements using little-known secrets of the world's best bodybuilders and fitness models.
Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting: www.burnthefat.com
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