Increasing your Metabolism - How?

[Anonymous]

Anonymous wrote:

Anonymous wrote:When you say "heavy weights", what exactly do you mean by that - Is it lifting as much weight as possible with only a few reps, or lift till you can't any lift any longer?

heavy weights, less reps

You need to build up to this

thank you!

[Anonymous]

Anonymous wrote:Muscle mass. Lift weights and heavy weights. The befits of lean muscle and cardio fitness are well proven as strong indicators of longevity. Who cares what you look like at this age.

Lift and ride a bike. Two-three zone 2 bike sessions a week at 45 minutes. One harder session. Lift weights two to three times a week.

Problem solved.

DP. what can be a substitute for a bicycle? For several reasons, I cannot use a bicycle for exercise (stationary or regular)

[Anonymous]

Anonymous wrote:I only lost 10 pounds but went down THREE sizes by prioritizing:

1. Protein-Healthy Fat- Fiber at every single meal (aim for 120 grams of protein a day)
2. 12 hour fast every night. (so if i stop eating at 9, I don't eat until 9am the next day)
3. Weight Lifting 4-5 times per week for 20-30 min
4. Ditching cardio and instead prioritizing NEAT movement (i.e. walking, taking the stairs instead of the elevator, staying on my feet when I can etc)
5. 8+ hours of sleep no matter what - this has actually been the most challenging part...
6. Never drink alcohol two nights in a row- I aim for 3 nights a week.

I feel like I pretty much eat whatever I want but I have to say that I tend to crave healthier choices now. I have been living this way since 2019 and I don't even feel like its a plan anymore. Its just my lifestyle! Skin is better. Sex drive is better. I am 39 and I feel really comfy taking this way of living into my 40's.

Could you give examples of what some of your meals are?

I always have the hardest time thinking about what to eat, then I just end up grabbing whatever is quick. Meal planning has always been a challenge for me.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:When you say "heavy weights", what exactly do you mean by that - Is it lifting as much weight as possible with only a few reps, or lift till you can't any lift any longer?

heavy weights, less reps

You need to build up to this

thank you!

But do it with a trainer!!! In Next Level, Dr. Sims explains that lifting heaving is 4-5 reps to failure. You can't do that on your own and you need to build up to it slowly over time or you'll get injured.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I only lost 10 pounds but went down THREE sizes by prioritizing:

1. Protein-Healthy Fat- Fiber at every single meal (aim for 120 grams of protein a day)
2. 12 hour fast every night. (so if i stop eating at 9, I don't eat until 9am the next day)
3. Weight Lifting 4-5 times per week for 20-30 min
4. Ditching cardio and instead prioritizing NEAT movement (i.e. walking, taking the stairs instead of the elevator, staying on my feet when I can etc)
5. 8+ hours of sleep no matter what - this has actually been the most challenging part...
6. Never drink alcohol two nights in a row- I aim for 3 nights a week.

I feel like I pretty much eat whatever I want but I have to say that I tend to crave healthier choices now. I have been living this way since 2019 and I don't even feel like its a plan anymore. Its just my lifestyle! Skin is better. Sex drive is better. I am 39 and I feel really comfy taking this way of living into my 40's.

Could you give examples of what some of your meals are?

I always have the hardest time thinking about what to eat, then I just end up grabbing whatever is quick. Meal planning has always been a challenge for me.

Sure! Here are some examples- I find it a really easy formula to follow:
1. Salmon (protein) with broccoil (fiber) and tzatziki (healthy fat)
2. Turkey breast (protein) with spinach (fiber) and avocado (healthy fat) wrapped in a whole wheat tortilla (fiber)
3. Chickpea Salad with chopped pepper, onion, cucumer and tomato (fiber and protein) with chicken (protein) and olive oil/balsamic vinegar and feta cheese (healthy fat)

I also eat this way when eating more fun meals too:
1. 1 slice of pizza with a side salad topped with chicken
2. Small portion of my favorite pasta with a side of shrimp and steamed asparagus drizzled with olive oil
3. Charcuterie board with friends- prioritize the salami, procsuitto, nuts and fruit- try each cheese on a cracker.

Delicious and easy!

[Anonymous]

Like many of the above posters said, Lift Heavy Weights. And by that, I mean not just doing silly dumbbell curls - Squat, deadlift, hip thrust, bench press, rows, overhead press, etc. (all preferably with a barbell with plates). Work on your pull/chin ups.

Don't just do barre classes/pilates/walk - movement is good for you but adding muscle mass will definitely help you as you age.

[Anonymous]

Also - aim to get 1lb of protein per body weight if you can. Prioritize on meeting a daily protein goal, then work with your carbs & fats around it

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I only lost 10 pounds but went down THREE sizes by prioritizing:

1. Protein-Healthy Fat- Fiber at every single meal (aim for 120 grams of protein a day)
2. 12 hour fast every night. (so if i stop eating at 9, I don't eat until 9am the next day)
3. Weight Lifting 4-5 times per week for 20-30 min
4. Ditching cardio and instead prioritizing NEAT movement (i.e. walking, taking the stairs instead of the elevator, staying on my feet when I can etc)
5. 8+ hours of sleep no matter what - this has actually been the most challenging part...
6. Never drink alcohol two nights in a row- I aim for 3 nights a week.

I feel like I pretty much eat whatever I want but I have to say that I tend to crave healthier choices now. I have been living this way since 2019 and I don't even feel like its a plan anymore. Its just my lifestyle! Skin is better. Sex drive is better. I am 39 and I feel really comfy taking this way of living into my 40's.

Could you give examples of what some of your meals are?

I always have the hardest time thinking about what to eat, then I just end up grabbing whatever is quick. Meal planning has always been a challenge for me.

Sure! Here are some examples- I find it a really easy formula to follow:
1. Salmon (protein) with broccoil (fiber) and tzatziki (healthy fat)
2. Turkey breast (protein) with spinach (fiber) and avocado (healthy fat) wrapped in a whole wheat tortilla (fiber)
3. Chickpea Salad with chopped pepper, onion, cucumer and tomato (fiber and protein) with chicken (protein) and olive oil/balsamic vinegar and feta cheese (healthy fat)

I also eat this way when eating more fun meals too:
1. 1 slice of pizza with a side salad topped with chicken
2. Small portion of my favorite pasta with a side of shrimp and steamed asparagus drizzled with olive oil
3. Charcuterie board with friends- prioritize the salami, procsuitto, nuts and fruit- try each cheese on a cracker.

Delicious and easy!

I'm the pp that asked for examples, thank you so much! This does seem like it is very doable.