Metabolic Rate

Metabolic Rate

The keys to a fast metabolism and body transformation are:

• Build the muscle needed to speed up metabolism

• Create the muscle damage needed to speed up metabolism

• Maximize the post workout after burn

• Encourage your body to waste calories through regular program change

• Boost the number of calories you burn through extra movement all day

"Your taste sensation will change. Studies show that eventually you’ll lose that sweet tooth and that love of deep friend, trans-fat soaked garbage. Further, you’ll grow to prefer natural, healthy, richly textured foods. You’ll even grow to like the crunchy freshness of fruits and veggies." -Creve Can vouch on this! used to eat bag of gummie bears at time and only drink regular soda

Why do most people want a higher metabolic rate?
• Increased sympathetic nervous activity

• Improved nutrient partitioning

• Improved micronutrient delivery (you get to eat more)

• Increased tissue remodeling and turnover (better adaptation to training)

Dr. Berardi

In one G-Flux study (JB shared several), subjects were held in energy balance for 4 days at about 2200kcal/day. They then reduced their energy flux at energy balance for 5 days at about 1800kcal/day. What happened with this decrease in flux?

• Resting Metabolic Rate (RMR) decreases with reduced energy flux (200kcal/day)

• Sympathetic Nervous System (SNS) activity decreased with reduced energy flux

• Plasma leptin decreased in low energy flux state

On the other hand, high amounts of G-flux can increase RMR (some think through an increase in SNS activity and catecholamine concentrations) and 24 hour non-exercise energy expenditure. These changes can lead to decreased fat mass and increased lean body mass at the same energy expenditure.

The message here is to exercise more and eat more to rev up G-Flux. Sounds simple — and it is — if you know how to structure your meal and supplement plan to increase energy expenditure and nutrient partitioning and if you know how to structure your workouts to tackle the 4 main metabolic targets.

Oddly enough, most people's biggest objection is this — they don't have time to exercise more. However JB shared some data from the American time use survey (n=50,000) showing that participants watch TV, on average, 21hrs/week. No time for G-Flux my butt!

Coach Poliquin was the first one to bring to light the physiological fact that there's a direct correlation between the amount of lactate produced and the output of growth hormone. This is the basis of his German Body Composition I and II programs as growth hormone is a highly lypolitic (stimulates the release of fatty acids) and anti-catabolic (muscle defender) hormone.
It's also one of the reasons why 200m and 400m runners are so lean: these distances lead to a giant lactate production spanning over the whole body (a maximum 400m race has often been described as hell on earth.)