STOP DIETING!

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, dropping weight, and eating your favorite foods?

Absolutely!!

According to Mayoclinic.org, metabolism is the process by which your body converts what you eat and drink into energy. During this 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.

 

THE TOP 3 REASONS WHY YOUR'RE NOT LOSING WEIGHT!

 

1) You're not eating Enough.... or You're eating to much

Do you know how many calories you need to be consuming for weight loss? My guess is probably not.

Not knowing how many calories you are supposed to consume per day is like driving from Georgia to California without a GPS.

Luckily for you I have a calculator below where you can find out how many calories you need per day whether your goal is fat loss, maintenance, or muscle gain.

 

2) You're Not Shocking Your Metabolism

My secret weapon to shocking my metabolism would be to introduce a high carb day. The perfect analogy of this would be trying to go a week without recharging your cellphone and still using it to the same usage daily.

The same principle applies when sparking your metabolism.

Your body acts as a limited but renewable source that must be replenished to be able to work at max effort!

To find out how many carbs you need on a high carb day the best thing to do is to go to the calculator below and switch your goal to maintain that will give you an idea of how many carbs.

Note: 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.

 

3) Workout Intensity Needs To Increase

Have you ever just got finished with a workout and wasn't completely satisfied, as if you left a little bit in the tank?

If so, then you probably did. I'm not saying you need to be the one in the gym grunting the loudest but I am saying you need to be working.

Increasing the level of intensity can come from a number of ways such as super setting your workouts, lifting heavier weight, adding more sets to an exercise (5-6).

Upping the intensity of your workouts can help you blast through plateaus and burn more calories!

This is how I did it!

Before I began my fitness journey I was on a never-ending search looking high and low to find a balance with life and food. The problem was I wanted to look like the guys on the fitness magazines but I also wanted pizza and ice cream.

In other words, I wanted to have my cake and eat it too…. but isn’t that what you’re supposed to do?

Why not be able to eat the foods you want to eat and still lose weight?

There is a reason why diets don’t work. This is simply because it is a temporary fix, its not a true lifestyle change.

I used the macro calculator below and was to still enjoy the foods that I love and still lose weight! Follow the guide below to learn how to track your macros!

THE MACRO CALCULATOR

The macro calculator is one of the easiest tools to use for anybody wanting to find out how many calories they need on a daily basis to lose weight, maintain, or to gain muscle.

it calculates your optimal macronutrient ratios based on your age, height, weight, gender, and activity level.

AGE

GENDER

WEIGHT

HEIGHT

ACTIVITY LEVEL

Goals

2894 CALORIES PER DAY

Carbohydrate

Protein

Fat

323g 44.6%

220g 30.4%

80g 25.0%



MEALS PER DAY


ADJUST PROTEIN

Sign up below for my free macro counting video!

Activity level

Here is a breakdown of the exercise levels:

 

Sedentary: Spend most of the day sitting (e.g. bank teller, desk job)

Light Activity: Spend a good part of the day on your feet (e.g. teacher, salesman)

Moderately Active: Spend a good part of the day doing some physical activity (e.g. waitress, mailman)

Very Active: Spend most of the day doing heavy physical activity (e.g. bike messenger, carpenter)

 

Higher activity level has a direct correlation to having a higher daily calorie goal.

For example; if you can maintain your weight at 2,200 calories per day, then adding

vigorous daily exercise to this means you need more calories to maintain your weight.

The same rule applies even if your goal is to lose weight.

 

If you are sedentary and your goal is to lose weight, your calorie goal might be

(for example) 1,500 calories per day. If you decide to start exercising, the calculator will increase

your daily calorie goal to about 1,700 calories per day. This is because more energy is required

to fuel your workouts, and your metabolism is increased therefore calories should be higher.

How the macro ratios are calculated

 

THE FOLLOWING FORMULA IS USED:

1. Protein ratio is set at .825 grams per pound of bodyweight.

2. Fats are set at 25% of daily energy expenditure.

3. Carbohydrate grams come from the remainder.

Daily energy expenditure is calculated from your age, gender, height, weight, and exercise output.

 

See the full Macro ratio guide here

 

Adjusting Protein

Try starting with the adjustment at the Normal level. If you lift weights

more than three times a week then set to the High level.

Setting protein Low adjusts the ration to .65 grams per pound

of bodyweight. High will set to 1 gram / lb. Higher protein levels may be beneficial

 

Meals per day

Click on meal numbers to split this into "per meal" basis.

The results show the amount of grams of macronutrient should be eaten each day

This varies based on your individual stats, but you can get a more specific

 

amount of calorie burn by subtracting your sedentary calorie amount from

the chosen exercise amount.
 

Goals

 

By default, the results are for maintaining weight. Select either

lose or gain if you are trying to lose fat or gain muscle.

 

If you are sedentary and your goal is to lose weight, your calorie goal might be

(for example) 1,500 calories per day. If you decide to start exercising, the calculator will increase

your daily calorie goal to about 1,700 calories per day. This is because more energy is required

to fuel your workouts, and your metabolism is increased therefore calories should be higher.

 

This varies based on your individual stats, but you can get a more specific amount of calorie burn by subtracting your sedentary calorie amount from the chosen exercise amount.

 

Are you currently struggling with finding your macros? Do you have any questions about weight loss?

 

Leave a comment and subscribe right here and I’ll do my best to address it in this series.

 

Feel free to leave your name as “anonymous.” And if you do leave it as Anonymous, shoot me an email at reuben@reubenbrooksfitness.com letting me know your comment (in case I have some feedback).

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Plus, get Reuben's Macro Counting Video, a quick-tip on how to use the calculator for the best results. See his abs? Yeah, they're shredded. You should probably listen to him if you want to get jacked!

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