Thursday, February 02, 2017

Boost your metabolism to lose fat.....

Today's post:  Thursday, 2-2-2017

In some ways there are two basics for permanent fat loss.

1.  Stop routinely ingesting the things that reliably fatten you.

Then you stop making the problem worse!

2.  Boost your metabolism so you burn more calories twenty-four hours a day.

Over time that will remove your excess fat.

People who succeed at anything we now know take consistent action and keep doing it;
-- and they use what Reverend Bob Schuler called “experimental persistence”: They not only keep at things until they get the results they want, they take action and test things; they scrap the things that fail but learn from what happens, they look for new things to try and try them, they put in the time as a priority increasing their abilities and trying again. 

A new book describing this is called “Grit.” 

Use that on these two actions and you can lose fat and keep it off!

The post this time is on the second of these two major strategies: (See the post below.)

1.  Stop routinely ingesting the things that reliably fatten you.

Then you stop making the problem worse!

The post last week, Thursday, 1-26-2017, Beat Sugar Cravings, had what those things are and how to beat the most addictive ones, the sugars and artificial sweeteners and soft drinks.  AND, it had the others to also completely stop ingesting and why.

The post this week is on the second thing:  (There is enough in this section that it will be a several part post.  In fact, we have posted on much of it in earlier posts.)

2.  Boost your metabolism so you burn more calories twenty-four hours a day.

Over time that will remove your excess fat.

There are four ways to do that:

a) Increase your muscle mass and healthy bone mass. AND, do the things that prevent losing them.

b) Make sure your thyroid levels which control your metabolism are high enough to give you energy and burn fat and NOT low enough to do the reverse. 

AND, make sure your mitochondria that are the power centers for each of your cells that supply their energy remain plentiful and healthy. This ALSO slows aging; and the way that MSG & its cousins reliably fatten apparently is to do the reverse!

c)  Eat the foods that actually have tested to enable you to eat more calories and food -- yet be lighter AND less fat!  (There ARE some; and eating them is a key to losing fat you keep off because you can do it without excess hunger.)

d) Ensure that the bacteria in your gut aren’t making sure you gain and store fat. 

(Research shows that if you import otherwise healthy gut bacteria to cure the dangerous C. Difficile infection but do so from a fat person, these gut bacteria then make YOU fat.

And, more recent research has found that when you lose fat even without triggering the low energy plus increase in hunger of the famine response by using calorie cut backs only some days each week or by properly done fasting, a separate genetic program causes those same bacteria to increase unless it’s blocked.)

 Here they are:

a) Increase your muscle mass and healthy bone mass. AND, do the things that prevent losing them.

Effective strength training is the foundation to do this.

*By starting with weights that are quite easy to do you get a triple benefit. 

   It ensures you can start safely.

   Because you can make gradual but continuous progress for quite some time, it’s very motivating and rewarding to do.

   Best of all, research shows that this kind of strength training done as little as two nonconsecutive days each week, delivers many of the benefits people lose fat to get – even before you lose much of it or all of it:

You feel better and more able to do things in all the rest of your life – and you actually are!

You begin to get much of the health benefits and protection you began to exercise to get.

*The key is to do mostly exercises that work most of your major muscle groups at the same time.

These include the muscles of your legs and lower back and buttocks and upper back. 
And, to use fewer repetitions and weights that are heavier.

Our first post in our Resources for your health.... series on Tuesday, 10-25-2016 series has two resources to do this that many people find most effective. 

The work of Mike Matthews and the specialty one on one strength coaching twice (or even once) a week at The Perfect Workout are the two best ones I’ve found so far.

This post has their good points and assets and their drawbacks including who they work for the best.

You get a double benefit from this kind of strength training:

Your metabolism and calories you burn each week increases each week you do this AND you do NOT have the reverse happen to you to gradually make you MORE fat.

When you add muscle mass, you burn 3 times as many calories per pound as fat burns.  AND, when you exercise with fewer repetitions and relatively more weight in such exercises AND gradually do more each week, your body burns more calories when it recovers between sessions for as much as a few hours after you exercise.

And, of course your burn calories doing the exercises!

Best of all, you increase the health of your body’s mitochondria and release stem cells that keep your muscles burning more calories per pound and youthful as the years pass.

Then too you avoid the process going the other way which people who don’t do these exercises do have happen!  This is very much an anti-aging effect that  keeps up your metabolism.

People who don’t do this gradually lose muscle mass AND have their muscles burn less calories  per pound from mitochondrial decay.

Then, when they eat the amount of food they are used to, every few months the calories they take in are less burned by their muscles.  And over decades this can be a huge amount.

But when you do this you gradually burn less calories and still eat the same.  The growing excess of calories then gradually makes you fatter and fatter.

So, to avoid this AND put this process in reverse to LOSE fat you keep off do this kind of strength training and ADD muscle mass that burns a more youthful number of calories per pound.

Note that people who use this as an excuse to eat more fattening food, get the strength benefits and much of the slowing of aging; but can actually become fatter.

That’s why eliminating these foods and drinks as we describe in part one is critical to ALSO do!
We will continue next time with:


b) Make sure your thyroid levels which control your metabolism are high enough to give you energy and burn fat and NOT low enough to do the reverse.  

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