ABCbodybuilding - View Single Post - yo-yoing = slow metabolism
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Old 02-16-2003, 03:08 PM
should change his/her status! Edit
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Default Re: yo-yoing = slow metabolism

For the most part it sounds like you KNOW what you need to do but just lack the willpower to do it. Does that sound right? If that is the case then nobody can really help you but YOU. Something to keep in mind. [img]/forum/images/graemlins/wink.gif[/img]

As far as increasing your calories go (to increase your metabolism), I tell everyone the same thing, you need to slowly increase them, like say for example adding 100 calories every other day til you get to a reasonable caloric level. What is reasonable for you is something you will have to figure out for yourself altho you can find a ballpark number to help you. If you go to 13 Weeks To Hardcore Fat Burning - " The Diet " in the Nutrition section, there are 3 methods you can use to determine your caloric needs. I would use all three and average them for an idea of what you should increase your calories to, slowly. That will give you your number to shoot for.

Now, if you aren't already eating every 3 hours then you are also going to have to work on that. However many meals you are eating now, try to add another meal at least every other day til you get to the point where you're eating NO MORE than every 3 hours apart. These meals should, AT A MINIMUM, contain ample protein and fat. Ideally, at least the first 4 meals should contain protein, carbohydrates, and fat. The last meal or two you don't necessarily have to eat carbs. Altho if you do, just have green veggies for your carbohydrate intake. You should be getting at least your bodyweight in protein, divided up equally in each of your meals. If you aren't currently getting enough protein, then again, I would suggest you increase your protein, SLOWLY, to give your digestive system time to adjust.

A good place to keep track of your calories and macronutrient ratios (protein, carbs, fat) is on www.fitday.com It's free.

Here are some good choices for foods to eat, (compliments of Sicily1962) conducive to burning fat and/or staying lean. If the food you are eating is not on this list, I would question it cause it's very possible that it may be THWARTING your fat loss efforts.

PROTEINS

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

COMPLEX CARBS

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta

FIBROUS CARBS

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUIT

apples, grapefruit, peaches, strawberries, blueberries, raspberries
Lemons or Limes

HEALTHY FATS

Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil

DAIRY AND EGSS

Low-fat cottage cheese
Eggs
Bottled Water
Diet Soda
Crystal Light

CONDIMENTS & SPICES

Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)
Stevia (natural sweetener)

DO NOT, I REPEAT, DO NOT PANIC if you see the scale go up a few lbs, this is normal. Most likely you will level out at a certain weight. Also, we are concerned about BODY COMPOSITION, NOT the scale weight. Who cares what you weigh if you look like a fitness model, right? What's important is the MUSCLE TO FAT RATIO. The more muscle you have, the more you're going to weigh but the less fat you have the BETTER YOU LOOK REGARDLESS of what the scale says, the scale cannot differentiate between fat and muscle, and muscle weighs more than fat.

The goal here is to GAIN MUSCLE and LOSE FAT. So your scale weight may not even change or perhaps even go up. I am now 20 LBS HEAVIER than I was in HS!! But I look BETTER cause I now have more MUSCLE and LESS fat. So please keep that in mind. It's NOT about WEIGHT, it's about BODY COMPOSITION. So you have to LET GO of that scale weight, just go by how you look in the mirror. Gaining muscle will give you those sexy curves, only MUSCLE can do that and muscle weighs more than fat and to have/gain muscle you have to EAT!

That said, what's your training like? Besides the fact that you do too much cardio. You know what too much cardio is going to do for you? It's gonna give you that "SKINNY FAT" look!! You'll be thin, but flabby cause the fat will STILL be there WITHOUT the sexy muscle. Forget about the sexy curves, you won't have any cause all that cardio is gonna BURN OFF that PRECIOUS, SEXY, MUSCLE!! I'm not kidding, you need to STOP all that cardio. For starters, let's just go with twice a week for NO MORE THAN 30 MINUTES. And let me tell you this, cardio is THIRD, BEHIND, DIET & weight training for it's fat loss effectiveness. DIET is the number 1 way to lose the fat with weight training being second. A good diet will put your body into fat burning mode and the weight training will build you that sexy muscle that will burn the fat for you! That precious muscle is what burns the fat, EVEN at rest! All cardio does is burn some calories WHILE you're on the machine and if you are already in a caloric deficit, or your body is already in starvation mode, then ALL YOU ARE DOING IS BURNING OFF THE MUSCLE AND LEAVING THE FAT, plain and simple. When the body is in starvation mode, it is HANGING ON to each and EVERY fat molecule while BURNING the precious muscle for fuel. The more muscle you lose, the MORE your METABOLISM SLOWS down! Make sense?

While I'm at it, here are some good training guidelines for ya, at least to get ya started on a good program.

1. Always start with big muscle groups first. Always do chest before triceps and shoulders, always do back before biceps.

2. Work each bodypart once per week with the exception of abs and calves, you can work them 2-3 times per week if you'd like.

3. For big muscle groups, do 3-4 exercises per part, 3-4 sets per exercise.

4. For smaller muscle groups, do 2-3 exercises per part, 2-3 sets per exercise.

5. Work each muscle group to failure on each set with the exception of warm-up sets. Pick a weight where you cannot physically lift it more than 12 reps. Lift the weight til you can't lift it anymore (for 12 reps or less).

6. Take 1-3 minutes rest between each set of 6-12 reps.

7. Make up your training split based on how many days per week you can go to the gym and how long you want to spend there. Personally, I wouldn't try to do more than 2 bodyparts per session if you can help it. Reason is cause it's very difficult to maintain your intensity for more than two bodyparts. If you are really giving it all you got, you'll find it quite difficult to still have the energy to train that third bodypart.

8. Never do cardio before lifting weights, ALWAYS do cardio AFTER weight training and PREFERABLY on a separate day altogether.

9. Don't overdo it on the cardio, cardio is WAY overrated in terms of burning fat. DIET and weight training (muscle) is what's gonna burn the fat for you. For starters, I'd only do cardio twice a week for no more than 30 min and I recommend high intensity interval training if you're up to it. H.I.I.T. is explained in the "workouts" section I believe, blue tab at top.

Phew! Well, I think that's about it for now. I know it's a lot, but it's the only way I know how to help, detailed and thorough. I don't expect you to be able to grasp all this at once, so just print it out and keep re-reading it. Also, don't be afraid to ask questions, we're all here to help you.

Welcome to Abc!! [img]/forum/images/graemlins/smile.gif[/img]