How To Increase Your Metabolism (Eat More, Lose More) | Mind Pump 2457

What about L-Carnitine in morning while fasted for fat burning? Hype??

Summary

To boost metabolism effectively, prioritize protein intake and strength training over calorie restriction and excessive cardio.

Metabolism Misconceptions
* Many believe eating less and doing more cardio boosts fat loss, but it actually slows metabolism.
* Skipping meals sends signals to the body to conserve energy, leading to metabolic slowdown.
* Fat burners may suppress appetite initially but do not lead to sustainable fat loss.
* Cardio can lead to muscle loss, which further decreases metabolic rate.
* Muscle is essential for a faster metabolism; losing it makes fat loss harder.

The Role of Protein
* High protein intake is crucial; aim for one gram per pound of target body weight.
* Protein helps maintain muscle mass during weight loss, preventing metabolic slowdown.
* Increasing protein can lead to better food choices and naturally reduce calorie intake.
* Protein consumption supports hormone balance, enhancing fat loss and muscle retention.
* Skipping meals complicates hitting protein targets, hindering metabolism improvement.

Strength Training vs. Cardio
* Strength training is more effective for boosting metabolism than traditional cardio.
* One or two days of strength training can yield significant metabolic benefits.
* Cardio can lead to muscle loss, while strength training builds muscle and burns fat.
* High-rep, low-rest circuit training mimics cardio effects, slowing metabolism.
* Building strength is key; the best program is one that maximizes strength gains.

Key Takeaways
* Focus on strength training and protein intake to enhance metabolism.
* Avoid excessive cardio and calorie restriction to prevent metabolic slowdown.
* Understand that muscle loss negatively impacts metabolism and fat loss.
* Be patient; sustainable fat loss takes time but leads to lasting results.
* Trust the process; a faster metabolism allows for more food flexibility.

I have learned so much from listening to you guys. I just wanted to say thank you for these kind of podcasts. I turned 45 this year and my weight had ballooned up to 130.7kg despite having had a gastric sleeve in 2013. I'm so annoyed with myself for getting back to my pre surgery weight. Instead of wasting time being angry and disappointed I decided I needed to do something. I went to see a gastric surgeon and they said because of the medication I'm on getting a gastric bypass is not recommended, redoing the sleeve is not worth the money because it's not going to make the kind of difference like when you do it in the first place. The surgeon also said that there's now other tools in the 🧰 So I did some research and found somewhere to get Retatrutide from and here I am 4 months later, I've lost 20.2kg and I have been going to the gym 3-4 times a week. My muscles are starting to grow. I've almost doubled the amount of weight I was lifting at the beginning of my journey and I'm starting to see how much better my physique will be once I get my body fat % down to a better level. Ive managed to reduce my viceral fat by 4-5 points if you scale it in the 1-25.

Listening to you guys is helping massively to teach me how to build myself a better body and metabolism for my future self. 🎉🎉

What is considered excessive cardio though? If we do 10,000 steps a day, is that excessive? Even if you do cardio everyday with 3-4 days of weight training.. is that still excessive?

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After a 20 year hiatus after getting anxiety I let myself go. Ex college football player. I’m back in the swing of things, hitting 12k steps. Started at 267 now I’m at 247 30 more lbs to go. I do dumbbell works at home since I don’t have time for a gym. Started at 8lbs weights now I’m up to 20. Will maps anabolic work for dumbbell only workouts?

What if my running ability is something I wanted to improve? I'm talking short distances, no more than 10ks. It's something I want to be able to join my wife in from time to time but my fitness is pretty terrible. Currently doing Anabolic twice a week and 2 short slow jogging sessions per week, mixed in with regular walks with the dogs. How would one approach the diet in this scenario or is it simply the same approach? I'm not looking to be the next Mo Farah, I just want to be able to join my wife and not feel like I'm about to drop dead!

Its funny whenever fitness guys talk about losing fat fast its always in a easy mode manner. Want to lose weight? Have 6 protien shakes a day and shadow box to a film when you get home from work. 2 hours boxing 1000 cal easy,

What about intermittent fasting it will destroy the metabolism

can u plz help me wt i can do to lose the last 7lbs which dnt go no matter wt i do

That ratio for 1g per pound of body weight as for kilograms?

“Hey sorry to interrupt” multiple times per episode before interrupting
-Sal 😝

If you eat Breakfast, Lunch, and Dinner, that's 3 meals. But then your Insulin level is constantly elevated. As we all know, once Insulin is elevated, Fat Burning stops. So isn't it better to skip a meal to allow the insulin to go down while making sure you hit your protein target ? Because then, how do you lose weight if you're eating throughout the day with your insulin always high ?

You guys are really helping me try and figure out this super frustrating journey in in to lose body fat. I'm an athlete and highly active. I work as a sales technician so I'm walking around all day doing jobs and working out A LOT.. but add I continue to take gems from you guys and piece it together for me I'm confident I'm getting somewhere

I heard a real study experiment done on different people in a controlled and enclosed environment, where every single person would be overfed EXACT SAME amount of excess calories for several weeks. At the end of the period, the excess calories were the same for every person. But everyone gained absolutely different amounts of weight. For example, both men of the same age and roughly the same height gained so differently. One man gained half a pound of weight while another gained 6+ pounds of weight. But both we were overfed EXACT same excess calories. So what does it tell you? It's not all about calories. There are too many other factors involved! Based on caloric calculations in that experiment, everyone was supposed to gain more than 4-5 pounds of weight. Yet, some barely gained any and quickly got to their previous weight after the experiment without any effort. Those who gained more than expected took a long time and with lots of effort to get back to their prior weight. So, a lot of it is truly genetic. Some people are naturally predisposed to gain fat easily and to look fatter while eating little, and it's not their fault that it is hardly possible(but NOT IMPOSSIBLE ) for them to stay effortlessly lean.

I also observed that a lot of anorexic people, although underweight, see themselves as fat because they are fat(=skinny fat) and they don't like it. Some people can be very skinny, but without any muscles, their skin tends to look droopy/saggy and they do see it and they think it's because they eat too much. They force themselves to starve even more - to the point when all the fat is gone and only bones are left, but that sometimes ends fatally. But all this striving to eat indefinitely less and less and less (to the point of actual death from starvation) comes from this misinformation that it is purely calories alone that must be "in excess" if you have any fat. So, a calorie-believer could literally be starving and be severely underweight - YET still have love handles!!!!! And they erroneously interpret the presence of their love handles as them eating too many calories (how else would they have those love handles and stubborn lower belly fat, right)? As a result, they starve themselves even further, ignoring the lightheaded state of their brain, trying to reduce calories to 500 a day or less, sometimes ending fatally. But all these cruel self-torture attempts come from this false conviction that any sign of excess fat on the body is a sign of eating too many calories and has nothing to do with bodies' metabolic adaptation or lack of muscle tissue and it's purely overeating (in spite of feeling hungry all the time). Just pay attention and look closely at anorexic people and you will notice that a lot of them (although looking too skinny in clothes) actually look very fat(=skinny fat and flabby) without the clothes. And they swell like yeast dough (fat-wise) if they dare to eat more. 😢it is sad, but many people are misinformed and are stuck in this vicious cycle, ending in disastrous for health yo-yo cycles or anorexia, simply trying to reduce calories in hopes to lose that unsightly body fat.😢😢😢

How can you body recomp at 226lbs 30%bf training 3 times a week aiming to get to 4 should I just keep cals around 2500cals cheers

As a woman who is dealing with low testosterone and muscle loss from thyroid issues I am like "preach brother!" I went to an endocrinologist who told me I don't want any testosterone 🙄 and tried to get me to take ozempic. I was in there for muscle loss and thyroid maintenance not even directly for my weight. When a broad is hollering about sarcopenia, why on earth would the jabroni want to give something that ramps up muscle loss? Ho humm $$$.

Does this eating plan also work for men with a belly med size pant size 36

Do you guys have any videos on how to get strong for doing pull-ups?? I got a standing pull-up station I can't even do one pull up, how do I get strong so I can do pull-ups?

Feel like I hear the same thing everyday on here haha

If you fast, you take money out of a personal trainers pockets.. plain and simple

Is this works when you are going through menopause? Because battling hormone roller coaster is another level…

If I'm overweight...shouldn't fasting help (no calories) since I have the stored fat to feed me until I lose the extra fat?

killed metabolism? hmmmmmmmmmmm

More protein! Hell yeah brother

Can you give examples of high protein meals that you might eat in a day to get 140 g protein in a day

Thank you all for covering this critical subject matter. I'm 63 yrs old and work as a postman in the UK and we walk 40 miles a week - I weight train but would categorize myself as a hard gainer. Sometimes I've done 3 day fasts and THEN I lose weight but otherwise eating about 100 - 140 grams of protein a day and probably 2,000 calories a day I'm still at a guesstimate of 25% body-fat. Now I understand how the 40 miles of fast paced walking with a kilo or 3 of weight has lowered my metabolism.
Probably need to change my job but in the meantime heavier loads at the gym > 5x5 or 6x6 and up the protein another 40 grams or so. Thanks again - great 'show'!

So then how when people go through a “bulking phase” they gain muscle and a bunch of fat? 🤨

I just walk 4 km a day, lift weights 5 days a week, and eat at matinence. It works for me

If you don’t expect weight loss in the first 60 days, when do you actually anticipate seeing it? And is it going to be significant? I am 7 weeks in, have increased my protein consistently, getting good sleep, etc. Everything MindPump said would happen is. I’m looking smaller, weight has remained consistent. Should I expect a noticeable drop in weight after 60 days or no?

Intermittent fasting as a carnivore is super easy actually!

I've been bingeing on your podcasts which I've really enjoyed. I've lost about 12kg recently but by really limiting my food intake. I've lost muscle. I feel fine but I want to eat more , get stronger but I don't want to put weight on. Any thoughts on how I can achieve this? I'm a woman in my early 50s

The fasting conversation misrepresents the common fasting experience. When you adapt to eating within a smaller window you’re not hungry outside that window. Claiming that fasting creates an unhealthy relationship to food is false. Fasting can help reduce an unhealthy attachment to food by diminishing dependence.

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Sal's shirt! 🙌🙏

So I do weight training and recently I decided to add some heavy cardio 4 or 5 hours after weight lifting for endurance but I don't want to lose my muscle mass. Should I increase my protein intake so I can do the cardio without losing muscle?

How do we get off a plateau if we get there?

IF and keto helped with my insulin resistance.

Also, going off what the guys mention about the protein intake and meal amounts per day - eating larger/heavier meals (even if someone is hitting their protein), leads to higher visceral fat which is a literal rabbit hole to dis-ease and/or dis-orders.
Eat and digest more often (throw in a walk after meals if you can) 👌🏼
Keep up all the great content fellas!

Damn everything he said about the 4 metabolism killers was me

Bro those two around you are dumb

These people are lying. No one who is overweight is eating 1200 calories per day. I have heard this time and time again. I work in a hospital and Every single time I admit a patient who is struggling with their weight claiming to eat 12-1500 calories per day and put them in a controlled 1800 calorie per day diet, they lose weight. Significant amounts of weight. Some don’t understand how to count calories, some just lie, some justify calories and don’t count them in the total and others snack constantly while only counting meals or seriously underestimate the amount of calories in their snacks. These same patients consistently lose 50lbs per month and the hospital food is pretty low protein, not all that healthy and the patient lbs lie in bed all day. Why are we not including this information in the school curriculum each and every year? There are so many people who seriously have no idea what to eat, how much they should be eating or how to change what they are currently doing.

Im very pleased he spoke about how stimulants can be a stress on the CNS. ❤

Eventually, you have to burn fat. Does that “kill your metabolism” and make you “plateau real hard?”

Their logic applies just as much to any future weight loss period as any current one.

Wish they could clarify that rather than just endlessly repeating themselves.

Guys guys i help you with some old school common sense, the reason why person gaing muscle buns way more than the actual amount of created muscles burns is....creating tissue costs more than just maintence of that tissue, Same reason why youngster can eat more and same reason why pregant women does....creating tissue cost a lot of resources but maitence is less costly same with strenght it doesnt cost you much to maintain but its damn hard to gain it

So how can I lose body fat if I'm not able to strength training due to a medical condition? How to increase my metabolism if I can't do it through building muscle? 😢 diet??

Is a samaglitide a fat burner?