Did you have a faster metabolism when you were younger? Do you know people who seem to be able to “eat anything” and never gain weight? Would you like to crank up your metabolism or turn back your metabolic clock? Here are my 7 favorite personal methods that keep my body fat percentage in the single digits 24/7/365.
1.) Detox/Eat clean. Eating clean is actually a detox of sorts, but even clean eating, militant Nazis like me still need to detox from time to time. There are simply too many environmental toxins nowadays and the body’s natural detox ability just can’t keep up with all of them. There are some effective, organic detox kits you can get at your local supplement store, but that’s only the half of it. The other half is getting those toxins out of you, once the detox kit has released them from your cells.
The best way to do that is through colon hydrotherapy, but most people would rather not go down that road, so the next best way is through sweating it out. Just make sure you are doing both at the same time, because using a detox kit without a way to get those toxins out will just make you feel crappy and then those toxins will mostly get reabsorbed back into the tissues they came from. Eating clean is the biggest part though because most people think they can detox and then get away with the standard American diet, but that’s just not the case because the standard American diet introduces even more toxins into your body than the environment.
2.) Drink enough filtered water. How much is enough? Just take your body weight in pounds, divide that by two and that’s how many ounces you should be drinking per day (as long as you weigh between 100 – 250 lbs.). The liver has over 500 huge metabolic functions, so it has to be happy and healthy in order to do all of those huge metabolic jobs for you. When you’re dehydrated, it’s not happy or healthy because it has to help out your kidneys, which is an even bigger job, so while it’s doing that, guess what it’s not doing?
The reason for drinking filtered water is to avoid drinking tap water, which can be fattening, due to all the chemicals and toxins it contains. The best filters I have found are the Zero brand filter and the Berkey filter. I actually have both because I use the Berkey filter first (with the fluoride filter canisters) and then I pour that water through the Zero filter in my fridge for the taste I enjoy.
3.) Mind your mitochondria. The more mitochondria you have, the higher your metabolism will be. The mitochondria are the little energy engines and your cells and the best way to increase their number is with exercise, namely HIT like we do at the X Gym.
4.) Get up off your butt. I’m sure you’ve heard by now that, “sitting is the new smoking” as far as your health is concerned, but it’s also true in regards to your metabolic rate. Just changing from a sitting desk to a standing desk can raise your metabolism by at least 10%, so you would be remiss to not consider a stand up desk! I have one at home and both X Gyms. I even have a treadmill underneath my standup desk at the Alki X Gym, so I can walk at 1 mph while I work, which can boost my metabolism another 30%!
5.) Eat your fat, veggies and protein (in that order). If you’re eating clean, organic food, you won’t really have to worry much about what kind of fat, veggies and protein you’re eating, just that you do and that you eat enough – especially fat. If you’re still eating a low fat diet, you’re still misinformed and that’s why you’re having a hard time with your metabolism. 70% of my calories every day come from fat, mostly in the form of coconut oil, butter from grass fed cows and avocados. Most of the coconut oil I eat is from my fitness chocolate recipe, as I eat about half a pound every day!
6.) Check your attitude. If you believe you can and will increase your metabolism, you will be more likely to make the big and small changes necessary to make that happen (conscious and unconscious). If you don’t, or your are doubtful, your subconscious will sabotage you and make failure your reality instead. It’s actually this simple: If you can’t believe it, you won’t achieve it!
The quickest way to improving your attitude is to practice gratitude. This also helps get you out of chronic stress states, which when left unchecked, increase levels of a hormone called cortisol. That hormone is just too powerful to fight and it’s the primary fat-storing hormone, so reducing its levels in your body will go a long way towards boosting your metabolism and increasing your ability to burn body fat.
7.) Get quality sleep. Sleep deprivation, or simply just not getting enough sleep (because of poor lifestyle habits or choices) will sabotage your metabolism every time because of the buildup of cortisol in your system. Other fattening hormones and chemicals will also contribute to reducing your metabolic rate as you deprive yourself of valuable sleep, but cortisol is certainly the biggest problem. Most people need 7 to 8 hours of quality sleep every night. Getting a sleep app to track the quality of sleep can also be quite helpful because that will show you the effect of adjusting factors like light, EMFs, etc. to maximize your sleep time and quality.
If part of your body seem to be “hanging out” of places more than usual, it could be your weekend that is the cause. Many people tend to relax their healthy habits on the weekends as their routines are disrupted from the normal weekly schedules.
Research shows that “lazy weekends” may boost body fat and reduce overall health even faster than sedentary habits during the week. “We know that, on average, people consume less or eat healthier diets on weekdays,” explained study author Clemens Drenowatz, an assistant professor of exercise science at University of South Carolina in Columbia, S.C. “So, they may be able to get by with less activity on weekdays because their diet makes up for it. On weekends, they’re eating more, which requires more activity or less sedentary behavior to offset,” Drenowatz said.
Researchers found that adding just 20 minutes of activity to the weekend has significant benefits to body fat and health, as well as inspiration for more activity beyond that 20 minutes. It seems that once the “lazy weekend” cycle has started, it tends to snowball unless interrupted with some purposeful activity.
Did you know that over 90% of the people who make New Year’s resolutions fail? It’s actually more like 95%, but about 5% of the ones counted in the “success group” are lying about it because they are too ashamed to come to grips with the fact that they failed, or they “tweaked” their original resolution along the way to make it more achievable. I call the 95% who fail, “Resolutionaries” because they tend to make the same unrealistic resolution over and over, year after year and keep failing. Maybe this is where Ben Franklin’s quote came from: “The definition of insanity is doing the same thing over and over and expecting different results.”
Are you tired of being a Resolutionary? Are you ready to revolutionize your resolutions and try something new, instead of that same old thing that hasn’t been working for you? (more…)
People often use age as an excuse for why they aren’t as fit as they were in their 20s, but did you know that from a purely physiological standpoint, your metabolism shouldn’t slow down more than 3% per decade after turning 30 years old? This means that when you’re 40, your metabolism should still be 97% of what it was when you were 30. When you’re 70, it should still be 89% of what it was when you were 30.
Why is the decline usually faster than that? The answer is simple: We become more sedentary and/or exercise wrong.
Most people also think that muscle is harder to acquire as we age, but that’s not the case either. Numerous studies have shown that people who keep exercising, lose little to no muscle past the age of 40, even up to the age of 80! Hard to believe, right? Don’t take my word for it. Google it for yourself. It’s astonishing.
People who want to be fit past 40 should however, change some of the ways they are exercising. There are certain things people can get away with in their 20s that aren’t such good ideas past 40, like long-duration cardio for instance, or heavy, ballistic weight training. Instead of long-duration cardio (like running) that is usually high-impact and breaks down joints over time, shorter duration High Intensity Interval Training (HIIT) is a great alternative and also saves a ton of time, which is another important factor for people past 40. Instead of heavy, ballistic weight training, methods like those found at the X Gym are ideal because they are much safer, yet even more effective at building strength and muscle tone than traditional strength training.
Cardio may fight fat in younger years, but it can have the opposite effect as we age, especially as we acquire more and more stress in our lives with more responsibilities and more pressures in our careers. Yes, I said it: Cardio can actually turn into a fattening activity as we age, due to its unique ability to increase cortisol and other hormones, in addition to a high-stress life. IT can even shrink muscle mass and speed aging! The HIIT training I mentioned above and strength training (especially X Gym style) is particularly effective at reducing stress and belly fat, increasing strength, endurance and the metabolism.
Strength training is especially important for people past 40, because they are generally less active as they are more involved in the sedentary workforce than they were when they were younger. People passed 40 also are more prone to accumulating visceral fat (belly fat), which is the most dangerous type of fat. Strength training is particularly effective at keeping visceral fat in check.
Sure, there are certainly hormonal shifts that take place in the body as we age, along with other changes that warrant modifications in the way we exercise and the X Gym workout is already perfectly suited for all those changes.
You can see Herschel Walker at 53 years old in the picture top left, who is in better shape than 99.9% of the 20 year olds out there. Sure, he’s genetically gifted too, but he also doesn’t touch heavy weights or long duration cardio. And then there’s Rachel McLish, who many people think looks even better over 40 than she did in her “prime” in her 20’s as you can see pictured right. And she doesn’t touch heavy weights or long duration cardio either. It’s not just Rachel either. Heck, if I had a dime for every woman who told me they want “Madonna arms,” who showed off her best guns after she turned 40…
Based on a review of studies they picked from around the world, the health organization’s Agency for Research on Cancer (IARC) claimed that processed meats, such as hot dogs, sausages and bacon can cause bowel cancer and red meat is likely to cause the disease as well.
You might be surprised to hear from me that I agree with their conclusion. They are absolutely right about PROCESSED meats. Red meat from a conventional farm isn’t much better either (if at all). Those meats are toxic and cancer is just the beginning of the health problems you can acquire from eating that garbage.
Organic meat from wild, grassfed animals is a totally different story though. That stuff is REALLY good for you. Just ask the Eskimos (from 100 years ago – before their diet became “Westernized”), or any other hunter-gatherer society for that matter. Cancer and other diseases for that matter are virtually non existent in those societies, despite the fact that 90% or more of the calories in their diet come from wild animal products. They are the healthiest humans in human history. And that is a fact. Research it for yourself.
Organic meat that is not grassfed is certainly better than conventional farms. In fact, it’s about 10 times better, but “organic” usually means those farms still feed their animals grains and other stuff they have no business eating. For this reason, grassfed is about 10 times better than standard organic, which makes it about a bazillion times better than conventional.
Hopefully, the word will get out about processed meat and conventional farms so we can stop eating it and feeding it to our children!