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5 Steps to Boost your Metabolic Rate

Step 1 - Figure out your BMR.

Even if you sit in front of the computer all day, you have a BMR (Basal metabolic rate), which is the amount of calories you need daily to maintain your body weight. The formula is generalized as weight x 12. Notice, I said bodyweight, which includes both muscle and fat tissue. Without knowing your BMR, you won't know your cutting or bulking BMRs to be able to make proper dieting decisions.

Step 2 - Eat the appropriate number of calories for your goals.

If you are looking to get lean (cut up) you should eat about 10-15% calories below your BMR. Cutting or CBMR = (weight x 12) x 0.85 or 0.90. On the other hand, if you want to bulk up, your bulking BMR or BBMR = (weight x 18 or 20).

metabolism overview

Fig 1. Metabolism Overview

Step 3 - Don't change your diet midway, no yo-yo dieting.

When you've set yourself a goal, such as a 12 week cutting cycle, stick to it. Don't change diets or binge eat or jump from one goal to the other. If you keep going up and down in weight, changing diets too much, your metabolism will shift down – that's called weight cycling. Weight cycling is a way to really ruin the homeostasis in the body and never achieve your results.

Step 4 - Eat Early and Eat Late.

There is a ton of misinformation out there about eating. Eat in the AM, to get your day going and your metabolic rate humming and have a bedtime snack! Yes, you heard me right, eat before bed. According a study from Florida State University, eating protein snacks before bed boosts your metabolic rate in the morning.

Read this study: (PDF)  Florida University Study

Step 5 - Start using Supplements and SARMS.

There are 4 good choices when it comes to fat-loss in the supplements and SARMS industry.

Cardarine (GW-501516): This SARM (actually it's a PPARδ modulator) has proven to help you boost endurance, boost your metabolic rate and increase your endurance. It's a perfect dieting product.

N2Slin (also known as Need2Slin): This revolutionary supplement is one of the best fat-loss aids, especially when taken at the right times of the day. One can almost call it slin in a cap! Amazing aid for Ketogenic, Anabolic or Evolutionary Diets.

YohimFlame: This is a topical fat-burning for those hard to get rid of fat pockets, like your lower abs, thighs and lower back. It's the only product on the market right now specializing in localized fat-loss as well as anti-gynecomastia.

Clenbuterol: The most classic fat loss drug in the industry is clenbuterol. Every bodybuilder has at some point used Clen. When used properly, clenbuterol delivers amazing fat loss results. Just always make sure to use it with taurine, potassium and multi-vitamins/minerals.

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Written by
Albert Wolfgang is a professional medical writer with over 20 years of experience. He hold multiple personal training certifications, including the coveted NASM and AFAA certificates. He graduated with honors with a B.S. and M.S. in biochemistry with a minor in physical studies. Albert and his team have trained over 100 IFBB professional bodybuilders, including Hollywood stars and many up and coming fitness stars.


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    Awesome Albert! I love this website. I’m always looking for different ways to increase my metabolism and this is such straight forward, good advice. I lost about 8 pounds using it so far and that included my family summer cruise vacation! Props on the great information. Keep it up 🙂

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    Regarding step 4, eat early and eat late: there are many people claiming to have great success with intermittent fasting. They have an eating window of noon to 8 pm, for example, or sometimes even more extreme, only from noon to 6, and the results show in their photos. What are your thoughts on intermittent fasting?

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