6 Minute Read
Have you ever had a friend or know of a person that could eat pizza, fried chicken, and ice cream everyday if they had a choice and would never gain an inch on their waistline or even half a pound on the scale?
I know a few people like this myself but do you know what’s the absolute worst thing about these people?
No, it’s not the fact that they are devouring pizza right in front of you or that they are eating Ben and Jerry’s right out of the tub with only a spoon.
The worst thing about these people is the fact that they say the infamous line “I have a fast metabolism, I can eat whatever I want and never gain weight.”
If we had to take a poll on the top 3 phrases that would make me roll my eyes this might have to be number 2! I mean this is right up there with any type of phrase that has an excuse for not going to the gym or following diet the plan.
In all honesty, the reason why we don’t like these people is probably because we can’t do the same thing that they are doing or we probably could but wouldn’t have the same outcome.
In a perfect world I would love to eat all the carbs and not gain half a pound on the scale or hold water from the high sodium intake from lets say a few slices of pizza.
On the contraire, you are not allowed to blame your weight gain on your “slow metabolism.” You see that’s just another excuse and its what you tell yourself to feel comfortable with not going to the gym and killing it or being on point with your diet.
Although your metabolism is linked to weight it is vary rare that this leads to excess weight gain.
So, this leads us to the purpose of this article. Is it possible to increase your metabolism so that you can eat more calories while still burning fat and dropping weight?
According to Mayoclinic.org, metabolism is the process by which your body converts what you eat and drink into energy. During this complex biochemical process, calories in food and beverages are combined with oxygen to release the energy your body needs to function.
This also means that when you are at rest you’re burning calories for functions such as blood circulation, breathing, and repairing of cells.
All we need to do is to increase the metabolism so that when you’re at rest you burn more calories.
This article wont be about eating smaller meals throughout the day to “get the fire going” but it will be about actions you can take immediately to spark a reaction to your metabolism that will help get you over a plateau.
Calculate Total Daily Energy Expenditure (TDEE)
Find out how many calories you need to take in per day to lose weight. Calculating TDEE factors in the daily energy expenditure from your day-to-day work. If you are a mailman/lady then you have a very high active activity level and the calculator will take that into consideration. If you are a teacher then you have a light active activity level. Dealing with badass kids doesn’t make you lose more calories unfortunately.
The next thing you want to do after you find your calorie intake or macros is to be consistent with eating those calories on a daily basis.
The number one way to get a response from your metabolism is to shock it. If you’re not use to being on a consistent diet then this is a for sure way to kick start things!
*Side note make sure protein is set to high.
High Carb Days
High carb days are exactly what it sounds like i.e. not a cheat day. When implementing a high carb day the only variable that changes is the carb intake. If my macros were set at 225p/250c/70f then on a high carb day the only thing that changes is the carbs. Protein and fats stay the same.
To find out how many carbs you need on a high carb day if you’re trying to lose weight the best thing to do is go back to the calculator and this time switch your goal to maintain that will give you an idea of how many carbs.
The only way that high carb days will be beneficial to your plateau-breaking venture is if you’ve been consistent with your diet for at least a week to two at a time.
Everybody is different but from my experience one high carb day per week usually does the job. You may be a few pounds heavier for 3 days after but then you’ll see a big dip in the weight. That big dip is your metabolism “reacting” to the high carbs.
High Intensity Interval Training (HIIT) Cardio
HIIT training is something that’s often overlooked when it comes to weight loss and sparking your metabolism. HIIT works your type two muscle fibers and will cause a greater reaction to your metabolism than doing an exercise that works your type one fibers i.e. incline walking and elliptical.
I would add HIIT to training to regime at least two times out of the week for best results. This can be a form of sprinting, battles ropes, or super duper fast paced burpees.
If you’re doing everything from above then I’m just assuming you’re adding resistance training into the mix as well, but let me not make an ass of myself by assuming so ill just tell you to add it in there.
When lifting make sure that you are using a mixture of heavy weight lifting followed by tailored movements.
Start off with a heavy compound for low reps like and then follow that with an isolated movement.
Ex. Squat 4 sets with 5 heavy reps then for your next movement, lunges 3 sets with 12-15reps.
When working with higher reps please do not use this as an excuse to go extremely lighter in weight. Go as heavy as you can go for those 12-15 reps.
Get Some Sleep
This may sound counterintuitive because we are trying to spark or get a reaction from your metabolism, so why is sleep so important?
In a study at the University of Chicago, people who got four hours of sleep or less a night had more difficulty processing carbohydrates. “When you’re exhausted, your body lacks the energy to do its normal day-to-day functions, which include burning calories, so your metabolism is automatically lowered,” explains Peeke.
If you have troubles falling asleep at night try scheduling workouts in the am, taking a hot bath, or you can use natural herbal supplements like melatonin to help with falling asleep.
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