Tag Archives: metabolism

Fat Burning Exercises: 6 Key Takeaways

Fat burning exercises are not equal in terms of effectiveness and choosing the right one for you can be a challenge. Since a long time I wanted to post about that and finally it’s done πŸ™‚

Here it is finally: a list of physical activities compared in terms of energy expenditure, in other words, a MET table.

Let me rewind a bit to give you the full picture.

In order to lose weight, you have to increase your energy expenditure in the best possible way.
If you want to choose the best fat burning exercises, you have to compare them.

But it’s not easy. Burning calories depends on various factors such as:

  • gender
  • weight and body composition (lean muscle mass)
  • activity type (global/localized, anabolic/catabolic etc)
  • duration and intensity

That’s exactly where METs help us: by definition, the Metabolic Equivalent of Task measure the number of calories burnt per kilogram and per hour. You can then easily compare sports and other physical activities.

Fat Burning Exercises

Example: “Yoga, Hatha” is 2,5 METs. It means that you will burn 2,5 calories per kg per hour. Yes, it’s not a lot πŸ™‚

If you want to burn twice more fat in the same time, turn to “Elliptical trainer, moderate effort” which is 5 METs. Easy, isn’t it?

The key point is to choose the right activity for you. Hopefully the next section will help you πŸ™‚

6 Takeaways from Comparing Fat Burning Exercises

1) You will notice that METs are heavily correlated to muscle mass. In other words, sports that use more muscles burn more calories. Well, it’s seems obvious, but it’s worth repeating it πŸ™‚ A good goal is to target sports that mobilize 2/3 of your muscle mass.

2) This one may be less obvious: sports where your weight is supported by your legs burn more calories. That’s why running burns more fat in the same time than bicycling.

3) Another less known aspect: mobility is very important. It’s the case for “segments” only (legs, arms) or for the whole body but all in all, you will burn more with a higher mobility.

4) Intensity and high METs are linked but not in a linear way: a small increase at high intensity will result in a higher increase of burnt calories.

5) The problem is that we can’t sustain high intensity for a long period. That’s why High Intensity Interval Training (HIIT) is so effective: you maximize the time spent at very high intensity, thanks to short breaks. But it’s very demanding, especially if you have some pounds to lose. The alternative is to find cardio exercises that have good MET scores and that you can practice for one hour (typically at 60-70 percent of your max heart rate). See all my posts about running for more information.

6) Finally, weather conditions play a big role. We already knew the fat burn effects of cold (see my post about brown fat). It’s also the case for heat: your body works harder to maintain a constant temperature. Be careful though: no ephedra or ephedrine if you plan to exercise in warm places (inside or outside).

With that in mind, it’s up to you now πŸ™‚
Any comment or question, just get in touch, I’d be glad to help.
Let me know how it goes for you.

Physical Activity, Choose the Right One

Choosing the right physical activity is probably an interesting topic, but why a specific post on that, and why now, after the summer break??

In fact, I got this idea because every year at this period, I see many people coming back from vacation with good resolutions regarding their physical activity.

Measuring your physical activityMany of them would like to keep their summer activities (usually running or swimming) after the Back to School period. For instance, I see many joggers that I never saw before — and believe me, I know the regular guys on my permanent running route πŸ™‚

OK, good for them, we all know that a regular physical activity has many health benefits:

  • improved physical fitness
  • delayed aging effects
  • protection against many serious diseases
  • more energy
  • better mood coming with weight loss
  • etc…

The problem is that these good resolutions don’t survive the first rainy days πŸ™
After a few weeks, most people go back to their routine.

Back to School

Because I’ve been there too, I fully understand:

  • The summer effect is over, your beach-ready body can chill for some time now
  • Your to-do-list becomes impressive especially if you are a woman and you have kids…
  • The workload in most businesses is heavy in Q4 (end of year targets..)
  • All in all, you would need a serious motivation to keep your good resolutions.

The main problem is to find time to allocate to your new physical activity, which would mean giving up something else. I know exactly how hard it is to choose between the last episode of your preferred TV shows and running at night: I did it some years ago.

More Results in Less Time

Here is where I can help, hopefully: time management is important if you want to increase your physical activity, but not only. It took me years to figure it out, so please be smarter πŸ˜‰

One thing is sure: we all have the same number of hours per day and that won’t change.
Finding ways to free up time in your day is hard, for you and for me. My Aha moment has been to accept the idea that more is not better. Instead I have focused on ways to get more results in less time.

Introducing METs

As usual, a little research showed me that everything has already been thought, studied and measured by other people in the past!
In that case, it’s called MET, for Metabolic Equivalent of Task. Can you believe that researchers have thoroughly compared all physical activities in terms of burnt calories?

By the way, see how consistent I am? πŸ˜‰
Right after two posts about metabolism (Fast Metabolism with Ephedrine and Metabolism and Weight Loss) and one about thermogenesis, now we can move forward and see how you can choose the best physical activities for you, knowing exactly what they are worth in terms of metabolism or energy expenditure.

Choosing the Right Physical Activity

I have started a post on this MET topic to help you get more of your time. When writing it, I had new ideas and at one moment, I thought it would be better to publish it as a page linked to the main menu, just as the pillars of weight loss, Eat Less and Move More. In that way, it won’t be buried in archives within months.

My plan is to show you new angles, especially what would have helped me years ago. Not the general information you can find elsewhere online, but my own point of view and recommendation.

OK, the teasing is done, so stay tuned for more! πŸ™‚

-Mike Budd

Copyright http://ephedrinewheretobuy.com

Thermogenesis Weight Loss

What is it exactly with thermogenesis weight loss?
You see these words together on many sites that promote fat burning supplements. What’s the difference with metabolism? I have also noticed a new trend about “cold thermogenesis” which seems confusing: thermogenesis is all about heat production, so, “cold thermogenesis”, hmm, really??

Do you know what Seth Meyers would say? It’s time for a closer look πŸ™‚

In my last two posts, “Metabolism and Weight Loss” and “Fast Metabolism with Ephedrine“, we have seen that it was possible to raise your metabolism in order to burn more calories. Next to that, I have been asked about the difference between metabolism and thermogenesis: what is thermogenesis weight loss exactly? How does it work? Is it effective? And if so, how to increase your thermogenesis?

Thermogenesis Medical Definition

So what is thermogenesis from a medical point of view? It is literally the Β« creation of heat Β» by the body, in fact a complex biochemical process that we will simplify here. Depending on what is triggering this heat production we will classify it as

  • Exercise Associated Thermogenesis when linked to intentional movement,
  • Non Exercise Activity Thermogenesis when heat is produced by uncontrolled activation of muscles, typically shivering,
  • and finally DIT for Diet-Induced Thermogenesis, which is the production of heat during all processes which follow food intake, or to be specific it is the increase in energy expenditure above the Basal Metabolic Rate divided by the energy of the food intake.

Metabolism and Thermogenesis

Here is how thermogenesis and metabolism relate: your daily energy expenditure depends on your BMR (Basal Metabolic Rate), the energy cost of your physical activity plus your Diet-Induced Thermogenesis.
In these three functions, energy is used and heat is produced, thus thermogenesis is involved.

  • When you sleep, you still need energy to maintain your vital organs (BMR) thus thermogenesis.
  • When you have eaten, you need energy to deal with this food intake and calories will be converted to heat instead of fat thus thermogenesis.
  • Finally, when you move all day long, of course your muscle need energy and produce heat, again thermogenesis.Thermogenesis is an important component of your metabolic rate as it will determine your energy expenditure.

I really want to make it clear for you, because I see so many people confusing thermogenesis and metabolism. I have tried to explain it in easy words in my last post, so I will quote myself here πŸ™‚

Thermogenesis is the consequence and metabolism is the cause.

Here is the best picture that comes to my mind when explaining it: if your body was a house with a nice fireplace inside, metabolism would be the number of wood logs required to keep your house warm, and thermogenesis would be the fire burning the logs and producing heat.

I hope I made it clear and that you see the difference between metabolism and thermogenesis weight loss now. If not, let’s try with a video! This one is really cool because it explains a lot with analogies (glucose and money), maybe a bit long, but if you have the patience you won’t regret it:

Brown Fat or Cold Thermogenesis

Cold Thermogenesis Weight LossI will not detail how thermogenesis works at cellular level, you would be bored πŸ™‚ But still I would like to take this opportunity to explain the following biological processes because they are very important to life:

  • Brown adipose tissue: it’s where thermogenesis usually occurs, babies have a lot of this brown fat and then it reduces. Bad luck πŸ™ That’s why so many sites speak of “cold thermogenesis weight loss” currently. I have explained it in this post, but I didn’t expect these funny reactions here. Don’t miss this one πŸ™‚
  • Mitochondria: these “power plants” are subunits of our cells, specialized in the production of energy (adenosine triphosphate or ATP)
  • In a nutshell: some substances such as free fatty acids go through the mitochondrial energy process but for chemical reasons, heat is produced instead of ATP, which would have resulted in energy storage. To simplify: through thermogenesis, energy (heat) has been dissipated instead of being stocked (fat).

Thermogenesis Weight Loss

You can now easily deduct how thermogenesis can help weight loss: increasing thermogenesis would mean more energy expenditure and less fat storage.

Nice, but how could you achieve that?

There are several ways to increase thermogenesis:

  • Stimulation of some regulating hormones like norepinephrine (noradrenaline, a neurotransmitter described in our page about ephedrine) and leptin (see our article about appetite and prescription drugs for weight loss)
  • Intake of thermogenic products, such as caffeine, capsaicin found in red hot peppers, green tea (catechins), garcinia cambogia (hydroxycitric acid HCA), dioscorea villosa (Wild Yam), bitter orange (synephrine), guarana (guaranine)
  • Increase of Diet-Induced Thermogenesis through low-protein diets, emphasizing celery, garlic, parsley, ginger, cinnamon, turmeric, hot peppers, fishes like salmon or tuna, and green tea of course. Other diets insist on low glycemic foods: seeds, nuts, brown rice, eggs, chicken breast, cheese, fruits and vegetables.

Thermogenesis and Ephedrine

Let’s sum it up. More thermogenesis means less fat storage, for sure. Thermogenesis and metabolism walk hand in hand, raising them will help your weight loss. But if you want serious results, don’t put your hopes on pills that focus on thermogenesis only. Except if you’re ready to wait for years to see some effects πŸ™‚

I have started this blog more than 5 years ago and the best way and quickest to lose weight is still the same: ephedra alkaloids or ephedrine, either alone or stacked with caffeine. You know, this famous combination called EC stack (E for Ephedrine and C for Caffeine) which has synergistic effects, meaning that the effects of both products taken together is higher than the effects of each products taken separately). Ephedrine is by far the best way to boost your metabolism and your thermogenesis. Add a smart diet and some exercise to an EC stack and you will lose weight as humanly possible.

So don’t be distracted by the new “magic pill”, I understand that these marketing people try regularly new angles to sell you weight loss pills, but again, nothing, not even prescription pills can beat ephedrine plus caffeine if you do it right, in all legality and safety, as explained everywhere in this site.

-Mike Budd

Copyright http://ephedrinewheretobuy.com

Metabolism and Weight Loss

As you know, metabolism and weight loss are deeply intertwined.
My last post was all about how to raise your metabolism but in fact I realize it just raised more questions πŸ™‚

“OK, metabolism can cause overweight, but again,Β  what is it exactly?”

“How do I know if I have a slow metabolism?”

OK, let’s step back and answer these questions.

What is the Medical Definition of Metabolism?

Said in easy words, metabolism is the minimal energy required daily by your body to survive.

Now the medical definition :

The Basal Metabolic Rate (BMR) is the energy required by your vital organs when your sympathetic nervous system is not stimulated. It is the minimal energy expended by your lungs, heart, liver, kidneys, skin, muscles etc. when sleeping.

The Resting Metabolic Rate (RMR) is just the same measure but at rest, not when sleeping.

How Do You Measure Metabolism?

The unit of measure is calories, as Basal and Resting Metabolic Rates measure energy.

In common words, they represent the minimum number of calories burnt per day to cover your vital functions. Your basal metabolic rate represents approximately 70% of the total number of calories burnt daily.

What is the Link between Metabolism and Thermogenesis?

Thermogenesis is the consequence and metabolism is the cause.

Your body requires energy for its basic functions and consuming this energy produces heat: this process of heat creation is called thermogenesis.

Let’s picture this: if your body was a house with a nice fireplace inside, metabolism would be the number of wood logs required to keep your house warm, and thermogenesis would be the fire burning the logs and producing heat.

Any Idea of Your Own Metabolic Rate?

We have several medical surveys that measure metabolic rates based on weight, height, age and sex. Based on that, you have many online tools that will do the guess work for you. You just have to enter these values (your weight, age etc) and you get a fair approximation of your BMR. Careful though: some sites don’t mention if they estimate your Basal Metabolic Rate or your Resting Metabolic Rate, in that case run and try other ones πŸ™‚

Metabolism and Weight Loss: Why Should You Care?

It’s important since it will give you an idea of your minimum energy needs per day. Thus, you can compare to your calories taken in food and beverages and realize what is burnt and what is stocked as fat for future usage (in theory).

Is Metabolism Linked to Fat?

There are several aspects in this question:

Your fat mass plays a role in your metabolic rate, but fat cells (adipocytes) require very few calories to keep alive, compared to your lean body mass which is much more active and which burns many more calories.

That’s why you always hear that it is important to keep your muscle mass, because it will burn many calories even at rest, where fat cells could be stocked for years at very low cost of energy.

As a consequence, your fat mass will increase you metabolic rate, but in a low proportion.
In other words, you will need more calories to stay fat! Your food intake will be used to cover higher energy needs (your metabolic rate plus your daily activity) and as usual, the surplus will be stocked as fat in your adipocytes.The only way to break this vicious circle is to destock fat.

This brings me finally back to my previous post: how to raise your metabolism in order to lose weight. I hope that these explanations gave you a better understanding of this key physiological process, metabolism. From my experience, knowing how your body works is a crucial step to your overall health.

-Mike Budd

Copyright http://ephedrinewheretobuy.com

How to Boost Your Slomo Metabolism

I would like to come back to what I’ve called the “Weight Loss Ratched Effect“:

  • sometimes you can’t lose weight even if you eat less and exercise more
  • or you gain weight with the same nutrition and energy expenditure!

Weight Loss Ratchet EffectMany of us have already experienced it: you seem to be stuck with this fat especially around your midsection. Obviously your age must play a role, but not only: I’m not so old and and I went through this plateau several times πŸ˜‰

Let me illustrate this with one of the emails I get on this topic.
I’m sorry to confess that I didn’t ask this nice lady for permission to quote her πŸ™ so I will change her first name and, to be forgiven, I will tell her later that she has probably helped many people with her story πŸ™‚

Here is a copy/paste of our emails, with 2 changes only: I have cut parts that are out of topic and changed her first name to Rachel, instead of C.. oops! just kidding πŸ˜‰


Hi Mike –
just found your website and subscribed to your newsletter this afternoon. It’s great content that you’ve provided and I’m finding it extremely helpful. (…) I’m 42 and it great health but with a demanding desk job and the fight against age and an increasingly slower metabolism, I’ve noticed that I seem to be working out the same but not losing the fat I’m trying to lose. So I’ve been researching the responsible use of E and (…)
Would love your opinion, as well as whether or not it’s possible to order E online from other countries.
Regards,
Rachel


Hi Rachel,
Nice to meet you πŸ™‚
Thanks for your kind words!
I fully understand this plateau effect because I’ve been through this several times!
My advice in a nutshell:
– Try to vary: nutrition and workout – you want to break your “physiological routines”. What has worked for me was to focus on different muscle groups and intensity.
– Did you try pre & post workout supplements? They help a lot.
– (…)
So give it a try and let me know πŸ™‚
Take care,
Mike


HI Mike –
Thanks for the response. I know it’s been a while but I’ve been traveling for work the past two weeks and this is the first chance I’ve had to revisit this! As for your questions, I do try to mix up my workouts, but I don’t see the same results that I used to – honestly! And I feel like I’m truly fighting my age and slower metabolism because I’ve only felt this way and noticed changes in my body over the past year yet my routines have not changed.
I don’t use pre or post workout supplements – I’m not looking to get big, just tone and lose some fat.
(…)
Also, I LOVE reading the content on your site!
Thanks Mike –
Rachel


Slomo Metabolism Emails

 


OK, what does it tell us?

“Rachel” is exactly experiencing what I said in introduction: sometimes your metabolism seems to be on slow motion.

You know I’m not a physician so I wanted an expert view on this case by the MDs in our team, namely Mary, my wife, and my dear friend Laurence, who is endocrinologist.
To be honest I understood only half of what they said πŸ˜‰
So I took a lot of notes and here is a kind of summary.

If you are like Rachel, if you gain weight without changes in your lifestyle (probably due to age) or if you have tried really hard to lose weight without noticeable results, then this is for you.
And when I say “really hard”, with all respect, I don’t mean eating an apple in the afternoon and I will never consider shopping as exercise πŸ˜‰
I mean serious workouts as in the case of Rachel.

From what Mary and Laurence told me, you first have to rule out hormonal imbalance. The words that came again and again were: stress, adrenal fatigue, potential undiagnosed thyroid problems and for women who have reached their 40s or 50s, perimenopause.
And if I got it right, in many cases it it a mix of all these causes.

Here is the 3 steps recommendation from our MDs.

1 – Medical Support

The first step is to see your doctor who will ask for routine testing of your hormonal levels — be prepared to give some blood πŸ˜‰

2 – Lifestyle and Prevention

When serious conditions have been ruled out, it’s time to make sure that you have a healthy lifestyle.
I won’t detail here because you already know it, and if not here are some pillar articles on this topic: eat less and move more.
What I would like to add to the basics is that in your case, compared to younger people, you should consider natural products which are known to prevent hormonal imbalance. Do a quick search in reputable sites like WebMD or Mayo Clinic and avoid all crap sites that have no medical knowledge and just try to sell you snake oil and fake natural remedies (“This Little Known Chinese Herb Kills 24,000 Cancer Cells in 16 Hours!”)

3 – New Balance

Like it or not, your equation has changed πŸ™
Your metabolic rate has decreased so that what enters your mouth stays longer in your fat cells πŸ˜‰
It’s life! Due to age, you have a chronic excess of energy input compared to your energy consumption: if we were speaking of your bank account, you would be rich πŸ˜‰ but here we speak of adipocytes and health risks so “saving” more and more, year after year, is not a safe option. You have to find a new balance, either by decreasing your calories or by increasing your energy output. Good luck…

Conclusion

In my opinion, taking ephedrine before step 1 would not be a good idea. Its physiological effects would only mask the underlying symptoms and you would not build on a safe basis.
However, starting an EC stack during step 2 and 3 is a brilliant idea: you will benefit from appetite suppression, increased metabolism and higher energy level. All in all, the best way to break your current routine is to put another one in place, you don’t necessarily have to suffer during the process! So get all the support you need from the right ephedra alkaloids and just tell your friends and family later on how hard it was and that you did it on pure willpower πŸ˜‰

Mike Budd

Copyright http://ephedrinewheretobuy.com