Skyler Meine

Some people want to tone up. Some people want to get rocked out. Whatever your IdealShape is, resistance training is vital to getting there.

For those of you who worry about bulking up when you lift weights, I promise muscle looks better than fat. Let’s get rid of the body fat first, and then if you feel like you’re bulky we can decrease your muscle mass.

Here’s why we do resistance training from the get-go. It’s going to force your body to maintain muscle while you are restricting calories to decrease body fat. You don’t want to be left with no muscle in the process of getting to your IdealShape (ex. HCG, MD Diet). Your weight will go right back up! (more…)

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The mind is definitely the most powerful influence on getting to your IdealShape. A close second is your metabolism. You have probably heard from other fitness professionals that weight loss is all about “calories in” versus “calories out.” Are they right? Yes… but it isn’t that simple.

If all you did was decrease your “calories in,” over time your “calories out” would decrease as well. But your goal isn’t to balance out, it’s to expend more calories, right? And if your only plan to boost metabolism is to eat fewer calories, well, you’re losing lean muscle. That’s not even balancing out—it’s driving your metabolism down. So, you’re skimping on food and yet slowing your metabolism. Not at all what you’re going for.

The real key to getting to your IdealShape is figuring out how to keep your metabolism up while taking in fewer calories.

Is It Possible to Keep Metabolism High While Lowering Caloric Intake?

Yes!

To a lot of people, “metabolism” is something unfathomable and untouchable. They believe their metabolism is set in stone, and they use it as an excuse to stay out of shape.

Metabolism is not a mystery. And we do have the power to shape our metabolism, and thus our bodies. Here are three ways to keep your metabolism high while cutting calories back:

1. Perform resistance exercises. They will build your lean muscle mass right up, in turn boosting your metabolism. Strength training is any activity that uses weights or your bodyweight. For example: bicep curls, push ups, planks, squats and lunges (these are just a few!).
2. Eat well before exercise. In addition to resistance exercises, fueling your workout will help you preserve muscle mass to keep metabolism high. Give your body plenty of carbs and protein pre-workout, so it doesn’t go after existing muscle for exercise energy. Also, consuming protein right after your workout will further muscle recovery and growth.
3. Don’t cut your caloric intake too low. To shed excess fat, you only need to go 300-500 calories less than your daily caloric need. Go any lower and your body will be forced to turn to muscle for daily energy.

Don’t use a “sluggish” metabolism as an excuse to be a shape you’re not happy with!

Your Goal for Today: put the above three tips into motion. Lower your caloric intake within the healthy range, complete a resistance workout, and have protein within 30 minutes of exercise (a weight loss protein shake is ideal). Make this your standard exercise routine, and watch your metabolism become twice as efficient!

More tips on pre- and post-workout nutrition coming this week!

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