metabolism the answer to Fat Loss muscle gain everything the mysterious concept behind why some people barely eat anything and have a high body fat percentage and why some can eat intuitively anything they want and still be fit and healthy and I have surprise surprise been in both shoes here's what I learned from years of cracking down the code to my metabolism thank you foreign [Music] hello and welcome back to a diet and fitness video which I have not done in like a decade because I feel like working out and eating well eating less restrictively and
more intuitively has become so natural to me that it's just part of my life now but occasionally when I meet new friends I eat with people who have not eaten with before I always get the shock reaction of oh my God you eat this much this much this much or oh my gosh I thought you're the type to only eat salads and sip on celery juice and like I get it I have a small frame and a low body fat percentage so most people naturally assume that I barely eat a grain every day until they
eat with me and realize that on a day I have a good appetite which is basically every single day I can eat as much as if not more than the average male my gosh there's so much but what's crazy is that not that long ago I was the one munching on two chicken drumsticks and kale every single day and was puffy in the sense that I had a pretty high body fat percentage and to be honest was just weak I was like puffy skinny if you will light on the scale but not much muscle not
much strength and had still quite a bit of body fat and was always hungry because let's face it a super low calorie diet is problematic for so many reasons so today I just really want to share with you some of the things I learned from my past dieting mistakes there were many what I changed and some tips on enhancing your metabolism to be more efficient to start off what the heck is metabolism in simplest terms metabolism is a process by which your body converts what you eat and drink into energy it includes all the chemical
reactions occurring in your body that's allowed allowing you to digest think move breathe and stay alive thank you metabolism there are four components to metabolism that you should be aware of resting metabolic rate activity level the thermic effect of food and meat non-exercise activity thermogenesis sorry there's construction [Music] quick explanation Rusty metabolic rate is the expenditure of energy just staying alive without doing anything this surprisingly accounts for the majority 60 to 75 percent of total daily energy burn activity level is energy expended by going to the gym playing a sport accounting for 15 to 30
percent of energy expenditure the thermic effect of food is the energy expended during the process of digestion which will be impacted by the types of food you eat and accounts for roughly 10 of energy expenditure and meat non-exercise activity thermogenesis these are movements that individuals make that are not planned but are done spontaneously often without realizing like pacing fidgeting or using your hands when talking it accounts for five percent of one's total daily expenditure but could add up if the subconscious movements are frequent when it comes down to the cards you can actually play with
your metabolism it really just simplifies to the classic food and exercise sounds simple but trust me I've made a fair share of mistakes that actually crash my metabolism so pay attention you're welcome exercise quick reminder Rusty metabolic rate accounts for 60 to 75 percent of total daily energy burn so ideally if you want to boost your metabolism this will be a major area to Target and the good news is your resting metabolic rate is dependent on how active you are for those of you who absolutely hate moving your bodies I understand you I can relate
to you I was in that boat too but I got news for you your metabolism will not improve if you choose to not be active period I once thought I could just take the easy way out and not exercise and just eat the bare minimal calories which was literally starvation sure I lost weight but weight is not indicative of anything I probably lost a lot of muscles which slowed down my metabolism even further lean muscle mass actually determines 74 to 80 percent of your resting metabolic rate those who are very active and have a high
degree of lean muscle mass will naturally metabolize faster and I don't know what your end goal is but if it's weight loss or fat loss I'm going to give it to you straight right now that cannot be your end goal because it is not sustainable yes you may lose some weight perhaps even to the detriment of your health but if you don't start with a holistic healthy mindset it doesn't change anything from The Roots it's like cutting weeds out if you only cut them they will grow back because the roots are still there what I
ultimately did back in the days was I only did cardio to burn calories only viewed food as calories only ate a certain type of food because they work quote unquote diet friendly all surface level work once I ate the amount my body actually needs it all bounced back because my metabolism my body's equilibrium has not been changed at all only when my goal changed from weight loss to adopting a healthier stronger lifestyle did my metabolism improve and the weight loss the fat loss were only the byproduct and guess what exercising for weight loss I hated
it it felt like something I had to do and I focused on burning calories by exercising for the sake of becoming healthier and stronger is fun I started picking up strength training and you won't see a difference in a day a week or even a month but over time you'll notice something magical that you can lift heavier than you did months ago and that your energy level is up your appetite is up and those lines in your muscle group start showing up as they develop stronger while helping you burn more fat away I kid you
not Fitness has changed my life in the most unimaginable ways best ways possible it has helped me improve my health my habits my relationship with myself and push me to love the discomfort of challenging the limit and surpassing old limits experts recommend stream training exercises such as weight lifting at least twice a week strength training is important because it helps build muscle muscle tissues burn more calories than fat tissues do and essentially enable you to do more with your body which also increases the activity portion of the metabolism pie and coming from someone who was
super intimidated to go to the gym with all the big sweaty gym Bros I know it's not easy to start but everyone started from somewhere even those gym Bros make the decisions that your future self will thank you for now food as you all know I am a foodie at heart and I cannot believe that I tormented myself to Loki's starve and eat food I hate for the sake of calories just to lose weight and it didn't even work because all I did was to slow down my metabolism so first rule of thumb is you
never ever starve yourself and I'll say this again because it is important never ever starve yourself for any reason unless if someone is holding the gun to your head then for survival you can compromise when it comes to food it's a whole other huge topic I could go hours and hours to talk about how I went on that add a sugar-free diet and did this and that but that could be for another time right now I'm just at the stage where I genuinely enjoy minimally processed foods and Whole Foods but I also think life is
too short to miss out on your favorite foods whatever that may be again your diet is like a whole painting if you ever had an ice cream or piece of cake it does not mean you don't care about your health no mine like fell like the labs it does not mean your metabolism will lose its efficiency everyone's so different and you need to find your own balance but on the topic of metabolism just remember that the thermic effect of food your digestion still accounts for roughly 10 of your total daily energy expenditure your BMR will
rise after you eat because there is a certain amount of energy required to digest the food and what you eat will impact that so from a macronutrient perspective that's where raise your resting metabolic rate by zero to five percent carbohydrates will raise your BMR by five to ten percent proteins will raise your BMR by 20 to 30 percent which is why protein is super key to enhancing your metabolism a because it raises your basal metabolic rate or your BMR more than carbs and fats and B protein is the building blocks of our muscles and more
muscles meaning higher metabolic rate which comes back in Full Circle by the way I always link my favorite protein powders in the description in case if you don't get enough in your diet and these ones are delicious last tip about food fiber is really good to incorporate into your diet because it takes more energy to digest it is more satiating because it absorbs a lot more water in your GI tract and it naturally comes with a lot of vitamins and phytochemicals from the plant stores so that is all I wanted to share today about boosting
metabolism really guys take the time and reflect on why you want to enhance your metabolism and remind yourself that with all changes it will take time for results to show but your body is yours to take care of for a lifetime so it's worth it to make the investment to build a stronger foundation for the future don't forget to like whatever don't forget to like And subscribe and follow me on Instagram to join my growth Journey I'll see you next week bye [Music] This Is the End
