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Personal Trainer Mike Nelson | Maximize Your Metabolic Flexibility by Mike T Nelson If we break this down into action steps, here are 4 ways to maximize your Met Flex for faster fat loss and muscle gains. We want to create leverage so the action on your part is not crazy, but you get maxim benefit 1) More Protein I am sure you are bored out of your skull now about me yammering on about protein needs. The short action item: Get more! How much more? In studies where they were hypocaloric (calories were below maintenance levels, so a fat loss diet), clock in around a MINIMUM of 0.75 grams per lb of body weight (3-6). So a 200 lb person would want to get 150 grams of protein per day on the low end. I have had people go as high as 1.5 grams per pound of bodyweight per day; so our 200 lb friend would be at 300 grams per day. Most of the time this is not needed though. You want to do the minimal Effective Amount (mEA). Work by Devkota S et al. (2) showed that replacing carbs with protein was beneficial in shifting molecular activity in muscle vs. fat; which should improve body composition (more muscle, less fat). 2) Variety Most people (myself included) tend to eat the same things day in and day out. When I get stressed and my schedule goes nuts (which happens a lot lately), I will fall back to the same routine, without much variety. Variety is the spice of life and allows you to feed your body a huge array of powerful micronutrients which are critical for health and performance (Perez-Vizcaino F et al.) It also helps prevent OVERexposure to any one particular item or toxin too! A double whammy. Why? More micro-nutrients Less exposure to bad stuff Fills you up (automatically eat fewer calories) 3) Add In a Fast Lots of BS to be sorted here regarding fasting. The definition I am using of fasting is zero calorie containing items during a set period of time. Noncaloric items only! None of this lemon juice, hot pepper and maple syrup crap style fasting. The same guy who promotes that horrible idea also says that since we inhale nitrogen in the air, we can pull nitrogren in by breathing and we don’t need nitrogen containing marcronutritients like protein. I almost spit my tea out when I read it! Stanely Burroughs (the author of this Master Cleanse) can shove his ebook where the sun doesn’t shine. Now you got my so fired up I lost my place! Oh ya, fasting and metabolic flexibility. The downside is that this is where the physiology gets messy. People then assume they need to do all of their cardio fasted to burn more fat. It is true that fasted cardio will result in a burning more fat DURING the exercise session and this has been confirmed by measuring by the


Respiratory Exchange Ratio (RER) during a fasted vs. a fed state (after eating) (7) It is also true that during a fasting condition, insulin levels are low, pushing the body towards more direct fat utilization (burning). Sounds great so far, but hold the Master Cleanse ebook my fasted cardio bunny friend. If we look past the ACUTE effects over 24 hours, it appears the fed state (after eating) increases the EPOC (aka afterburn) effect; resulting in burning of more fat calories TOTAL. This was shown in a great study by Paoli A et al. out of Italy recently. For more simple Fat Loss tips, tactics, articles and free exercise videos to re-charge your body, reactivate sore muscles and joint, and condition your mind for extreme health, visit us at www.MikeTNelson.com. Rock on! Mike T Nelson

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