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Energy. Your body is always expending energy. It doesn’t matter whether you are sleeping, performing a push-up, sitting at your desk, walking the dog or eating popcorn. Somehow your body must muster enough energy, through one process or another, to sustain life and perform the activities of daily living. Some energy requiring processes are automatic. Your heart must beat. Your eyes must twitch. Your lung muscles must contract and relax. Your liver must process organic compounds. Your kidneys must filter your blood. While you have no direct control over these pro- cesses, there are dietary and lifestyle modifications you can make that affect how much energy your body “automatically” burns. There are also voluntary energy requiring processes. You must fire the muscles in your legs to sit down in your desk chair, to move your fingers to clip the leash on the dog and to contract your gripping muscles to grab a handful of popcorn. Each of these actions requires energy. All this energy is measured in tiny units called calories. Metabolism is defined as the caloric sum of all these chemical processes, whether automatic or voluntary, that must take place in order for the energy forming process to occur. introduction
If you’re physically active you’ve already taken a step in the right di- rection toward increasing your TEA. The 100 tips presented in this book will move you light years forward by supplying you with the knowledge of exactly which activities to perform, for how long and with what intensity to drive your TEA through the roof. The final component of metabolism, the AT, is your body’s “reaction” system. Basically, your metabolism will make sensitive rate alterations in response to changes in the external or internal environment, such as physical or mental stress, hot or cold temperatures and changes in the body’s hormone levels. There are certain strategies outlined in this book that throw environmental “curveballs “at the AT, forcing the body to react and maintain a highly sensitive metabolism. It is also possible to have an energy surplus. The Law of Conservation of Energy says that energy cannot be created or destroyed, it can only change form. Therefore, unused energetic compounds found in food are either extracted as waste products or stored for future use, usually as fat. To avoid this unwanted energy storage, the metabolic strategy out- lined in this book is three-fold:
- Practice dietary techniques that eliminate the energy surplus.
- Follow lifestyle guidelines that maximize energy expenditure.
- Supplement with compounds that have been proven to optimize the body’s ability to use energy.
Food. Energy comes from food. However, complex actions must take place inside your body for turkey, mashed potatoes and cranberries to be- come the energy needed to talk, stand, sit, walk and breathe. Your body must break the food into small pieces, then absorb and move them through the membrane of a tiny cell to be broken into even smaller pieces. These pieces then enter into a miniscule cellular com- ponent called the mitochondria. The mitochondria is the cell’s pow- erhouse. It is here that the electrical power of oxygen is harnessed to finally break that last tiny molecule of food apart and release energy! There are thousands of crucial steps leading up to this eventual re- lease of energy, most of which require energy themselves. This energy is derived from the calories, nutrients, vitamins and minerals you’ve previously consumed and are combined with the oxygen you breathe. Any shortage of the necessary components results in a shortage of energy. Therefore, inadequate oxygen or inadequate food intake re- sults in inadequate energy. Inadequate energy results in a slow metabolism. This book not only tells you how to ensure adequate nutrients from your dietary and supplement intake, but also how to achieve adequate oxygen bal- ance in your internal and external environments.
Unfortunately, most of us are walking around with chronically ele- vated insulin levels because of excess energy consumption, especially in the form of simple sugars. Constant exposure to high amounts of insulin results in a condition called “Metabolic Syndrome.” This condition is characterized by high levels of circulating fats in the bloodstream, high cholesterol, high blood pressure, uncontrollable appetite cravings, obesity and increased diabetes risk. Even more critical is the decreased sensitivity to insulin which means that the cells become so accustomed to high blood insulin levels that they grow non-responsive so even more insulin is released! You’ll find many strategies in this book directly focused on improving your sensitivity to insulin and stabilizing your blood sugar levels, thus avoiding this metabolic roller coaster ride. You’ll also discover how dietary supplements assist in overcoming the blood sugar stabiliza- tion barrier. For example, chromium, vanadyl sulfate and manganese are all compounds that assist insulin. By lowering the need for insulin release and enhancing blood sugar stabilization they decrease the body’s propensity to store carbo- hydrate as a fat. While it may be difficult to consume these com- pounds in their raw form, there are dietary supplements that contains a perfect balance of all three! This book is full of such simple dietary tips and supplement recommendations.
The Solution. You’re holding in your hands the key to unlocking your energy levels and making your metabolism burn like a wildfire! If you follow 10 of the tips in this book you’ll double your energy levels. If you follow 20 tips you’ll see fat literally melt from your waistline. If you follow 50 tips you’ll wonder why you avoided this incredible effect for so many years. But if you read this book cover-to-cover and integrate each of the 100 tips into your daily lifestyle while using a combination of the unique and entirely natural dietary supplements I suggest, you’ll find your entire quality of life peaking at levels you never thought imaginable. Enjoy the feeling. Train smart, eat smart, live smart, Ben Greenfield NSCA-CPT, CSCS, MS, C-ISSN P.S. I’ve also scattered several “Metabotips” throughout this book. These tips, tricks and secrets are amazing weight loss tools! Also, to discover more information about many of the exciting dietary supple- ments featured in this book, contact the person who gave you this book, or visit www.impaxworld.com. *Individual results of recommended supplements may vary. The author makes no therapeutic claims on any products. In- formation contained in this book should not be used as a substitute for personal medical attention, diagnosis or hands-on treatment.
metabotip Put candies, chocolates, and other sweet or high-calorie snacks in non-transparent containers. Your brain is triggered by what the eyes see, and by “hiding” unhealthy snacks, you’ll grab fewer handfuls. Keep the good stuff, like fruits and veg- etables, in a transparent, centrally located bowl.
Not all cardio machines are created equal. To maximize calories burned during exercise and elevate your post-exercise metabolic rate, you’ll want to choose your cardio machines wisely. The key is to rank them in order of their “double-whammy” effect. Determine what machine burns the most calories while you’re on it while increasing your met- abolic rate for the longest period of time. I’ve ranked some for you in order of their effective burn rate:
- Running on a treadmill with slight incline
- Rowing or swimming
- Upright bicycle with hills
- Elliptical with arms and legs
- Elliptical with legs only
- Recumbent bicycle with hills
- Walking on a treadmill. Although this will vary from person to person depending on weight, it’s a rough estimate of how to get the most bang for your buck. So what are you waiting for? Go find yourself a treadmill, a rowing ma- chine or a pool. Just be sure to mix it up enough so that your body doesn’t get used to any single mode of exercise. 1 Choose Cardio Wisely.
Minerals initiate, regulate and control vital bodily functions like en- zyme activity, digestion, cell electrical impulse and metabolism. The mineral copper reduces free radical damage and enhances recovery from exercise, helps maintain bone and connective tissue health, and preserves normal thyroid gland function. Copper also helps develop the proteins and enzymes essential to iron utilization which directly influences the amount of oxygen available to working tissues. This is important since every molecule of oxygen you utilize burns a signifi- cant number of calories! So what are the top sources of copper? Try crimini mushrooms in your omelet, turnip greens with your spinach salad and blackstrap molas- ses in your oatmeal. Don’t have time for a copper-based meal? Green barley grass, a powerful antioxidant and rich source of chlorophyll, magnesium, protein, and trace minerals like copper can be found in the powerful superfood supplement EnerPrime. Another powerful supplement called ProstElan contains a perfectly balance of zinc and copper citrate. . 3 Crucial Copper.
Studies have found that individuals who are constantly moving burn more calories. This seems obvious but many people don’t realize that “constantly moving” includes activities like tapping your feet, drum- ming your fingers, standing up, sitting down, moving your head in circles, shrugging your shoulders, clinching your butt and even roll- ing your eyes! These movements may seem to incorporate only small and insignificant muscle contractions but every time a muscle fiber moves it uses energy and increases your body’s temperature and me- tabolism. It’s true that larger muscle fibers burn more calories but when you’re attempting to elevate the metabolism, even the tiny boosts from smaller muscle fibers will help. If you’re trying to lose or maintain weight or just keep your metabolism elevated, make sure that you’re twitching and fidgeting as much as possible. Employing even these small movements while you’re riding on the bus, watching television or even eating breakfast will make a big difference in your metabo- lism. 4 Twitch.
RMR stands for “Resting Metabolic Rate” or the number of resting cal- ories you burn during a day. Since your RMR accounts for about 75% of your total daily energy expenditure, if you know your RMR you can instantly determine how many calories you need to eat in a day in order to lose or maintain a healthy weight. You can also find out how much of what you burn is carbohydrate versus fat which is impor- tant in determining what your daily percentages of these nutrients should be. RMR measurements completely take the guesswork out of establishing how many calories, carbohydrates, fat and protein you should consume a day to maximize your metabolism. The best part is that this particular metabolic test is simple. Just a brief 10-15 minute assessment is done while you sit quietly and breathe into a tube or mask. A RMR test will cost anywhere from $50 to $200 depending on the testing location. RMR testing is crucial for an individual who wants to lose fat or gain muscle, any athlete who is attempting to achieve a higher power/weight ratio or someone who is curious as to whether they have a “high or low” metabolism. Does your RMR ever change? Absolutely! Changes in exercise, diet and supplementation can all increase or decrease RMR. One perfect way to gain more “free” calorie burning is by consuming a combina- tion of the metabolism-boosting supplement called LeanFactor and the energy-stabilizing supplement called ThermoFactor. 6 Test Your RMR.
If you are at a constant net caloric deficit, which is typical in most diets, then your body will have negative energy stores. You can only function for just so long in this state before your body begins to “shut down” by depressing the metabolism and lowering performance during exercise and the activities of daily living. Without adequate nutrition, your hormones, enzymes and other important metabolic contributors fall to levels too low to maintain the desired metabolic rate. To address this problem and make sure you don’t go for an extended period of time at a caloric deficit, occasionally consume a large meal. This will not only keep your body from the 24-7 stress levels that are associated with underfeeding but will also give you a mental break from your regular dietary restrictions. Give yourself this break every week or two by just eating more than usual. You can still eat healthy by visiting an “all-you-can-eat” salad bar or healthy buffet. You may choose to make yourself a fancy multi-course dinner at home. The best time for this large meal is immediately after exercise when the food is most likely to end up in your muscles for energy. 7 Over-Eat.
7 The indoor exercise environment can be less conductive to large ac- tive calorie-burning movements due to pollutants or environmental toxins in the air from aerosols, detergents and disinfectants which leave the air stale and low in oxygen. In contrast, the outdoors of- fers higher amounts of oxygen, consistently less pollution and more wide-open spaces that allow for bigger more productive move- ments. So if the weather is nice outside, don’t go for the treadmill or the indoor pool, choose the trail or the lake instead. By simply consuming more oxygen and swinging your arms and legs in bigger motions, you’ll burn more calories and boost your metabolism for a longer period of time. You’ll find that exercise in the great outdoors also becomes less pre- dictable which causes your body to experience inefficiency, a good thing for your metabolism. The dips, hills, turns and obstacles in a trail run will burn more calories and strengthen a greater number of muscles and ligaments than a single-direction, indoor treadmill run. The currents and waves in an open water swim will push you much harder than a swimming pool. So lace up those trail shoes and step outside! 8 The Great Outdoors.
In the human body there are two forms of pancreatin. Pancreatic Amylase is the enzyme that breaks down complex sugars into simple sugars during digestion. Pancreatic Lipase is the enzyme that breaks down fats. Theoretically, higher levels of digestive pancreatin will speed metabolism by allowing you to process sugars much quicker. While there’s no hard research to support this fact, supplementing with pancreatin is a method of increasing the metabolism, especially if your body is not producing enough on its own. Pancreatin can also be used as a digestive aid. Digestive pancreatin is actually a mixture of enzymes that have been extracted from the pancreas of a pig or cow. If you have trouble finding digestive pancreatin, try EnerPrime from IMPaX WORLD which contains a powerful combination of natu- ral digestive enzymes. 9 Digest Pancreatin.
