how can you ?

[Cmak92]

I want to speed up my metabolism, any tips would be greatly appreciated.

Still a nube.

[YellowJacket]

To increase the rate of fat loss I assume?

To be very general, the addition of muscle mass (add lean muscle) will increase the rate at which your metabolism functions, eating smaller meals more frequently instead of large meals will help, getting plenty of sleep helps.

This is a very broad topic, if you're bored and want a really good read on metabolism, I suggest The Metabolism Advantage by John Berardi.

[Ashop]

I want to speed up my metabolism, any tips would be greatly appreciated.

Still a nube.

Give us more information and we can help. Weight training alone will boost metabolism.

[Cmak92]

im trying to lose weight and keep it off I do cardio but I don not think it is enough

[Bouncer]

im trying to lose weight and keep it off I do cardio but I don not think it is enough

ok, is that a question? for us to help you, you need to give us more info. how much cardio do you do, what does your diet look like, what are your goals. if youa re going to be lazy with you questions, you are going to get lazy answers..

[dna9488]

if youa re going to be lazy with you questions, you are going to get lazy answers..

Very well said :bravonew:

[Cmak92]

my bad im just really tryin to get in shape, burn fat. I do at least 30 mins or more cardio each workout about 3-5 times a week, i drink some green tea which i think does wonders for fat loss other than that i eat a small breakfast each morning nothing unhealthy or fatty just as long as i eat something i have to eat a school lunch and for dinner i try to keep it light

[ROCKETW19]

i can already tell you that you need to eat more often. sounds funny but you need to eat to lose weight. try postin your daily meals like this
10:00am 7egg whites 1 egg
11:30am whey shake
1:00pm 8oz salmon with 1 cup brown rice and 4oz broccoli
3:00pm post workout weight gainer shake
ECT you get the point. if your lucky yellow jacket is in a good mood and he will give you some great advise.

[caged]

sounds funny but you need to eat to lose weight.

i can not stress this enough to people. also like yellowjacket
posted....go with that also.

[YellowJacket]

Here's a post I made about 3 years ago, when I actually liked helping people... I think it'll be great for you...

You look in the mirror, you appear to fat and/or people tell you you're fat. Well congrats. realizing and doing something about it is phase 1. Dont know what fat burners work? afraid of ephedrine and thermogenic drugs? Throw them out, you dont need them. Heres how to lose 1lb of pure fat a week


Go to my thread and figure up your Basal Metabolic Rate (BMR). After you have that number, thats the number of calories you have to eat to maintain. Here comes the hard part (actually this is very easy, people just see it as hard)......

You DO NOT have to starve yourself

Diets where you become so calorie deficient that the lethargy is so intense you're miserable, think you can deal with it? Who cares if you can, you're bodyfat WILL NOT decrease without physical activity. Your body will say "hell no" to the thought of giving up that fat for energy when you're starved. Why? Go read my thread on the Roles of Fat- Basic Nutrition. Fat plays too many vital roles in the body to be used for energy for a starving person. So starving yourself is out of the question......

Ok, here comes the good part.......Take that 4 digit number you have (maintainence calories) and thats how many calories to eat a day......yep, to maintain. Now your macronutrient (Protein, carbs & Fat) still need to be at a healthy ratio as does your meal plan. But the actual food to eat doesnt fit in this thread, but Im sure most of you guys know to eliminate junk, fast food, etc. Ok, back to the fun.....To lose 1lb of pure fat a week, all you have to do is eat right at (a little above or below wont hurt) your maintainence calories, and then perform some type of cardio 5 days a week. Now because 1 pound of fat is equal to 3500 calories You have to burn 500 cals a day each day for 7 days and that equals 3500 cals. Now how hard is burining 500 calories a day? Not that difficult at all. 30 minutes of moderate exercise should burn 500 cals a day, this is for you to access.

Now heres the common question.....You said do cardio 5 days a week but you said burn 500 cals a day....Good question. Heres the answer, on the 2 days you dont do cardio, take that original BMR number and subtract 500 from it. Thats how many calories to eat on off days to continue the fat burning.

So in conclusion (sorry this had to be so long) 1lb of fat = 3500 cals. Think about this....52 weeks in a year, say you cut half the time (Id say thats average, depends on body type) but thats 26 weeks, 1lb a week thats 26lbs of pure fat a year. PURE FAT Can you imagine being 26lbs lighter in 1 year?? How different would your body look?? And this is without use of drugs and stupid ass "miracle" diets. Imagine if you choose to cut a couple more weeks?? Its your choice and because this is 100% natural and healthy to the body any amount you choose to lose is healthy......

**Bonus material- Free of charge :P

Think if you do this all naturally and you burn 1lb of fat a week....if you add in an ECA/NYC that will only increase the fat burning process...I can not sit here and tell you it will be 100% fat, but the majority by far will be fat.

Here's the thread I speak of: http://www.superiormuscle.com/vbulle...read.php?t=411