The ONLY 4 Steps Needed To Boost Metabolism & Burn Fat??🤔

Hey people, what's up? So I put a post up a short while ago saying how we've all been lied to and how the fitness industry ultimately tries to convince us that the best approach to take in order to, to lose weight is to just use calorie deficits. And of course, in the post I mentioned, well, yeah, this works, as in you'll lose weight, but there are also a whole bunch of detriments that can come to our health as a result of doing that. And for the large majority of us, we can never keep that weight off because of the metabolic damage that gets done. So any time we try to return to our normal lifestyle, we gain all the weight back plus more and so on. So we end up caught in this cycle of stop, start, stop, start and losing weight, gaining weight, losing weight, gaining weight and so on. And of course, that's not what any of us really want. None of us actually want to have to diet to lose weight. None of us want to have to have calorie restrictions or do stupid extreme exercise programs and use starvation essentially to beat ourselves into health. None of us really want to do that. We might want the result. I want to lose weight or I want a better looking body, but we don't want that stupid, shitty, extreme lifestyle that is ultimately taking us away from health. In the moment, we might not think about or care that it's taking away from, from our health because ultimately we want to lose the weight. And often we're so desperate to do that that we will try almost anything. But if we're honest with ourselves, that's not really what we want. It's what we think we need to do, but it's not what we want. So in this video, um, as a result of one of the comments I had on that post, the comment was a question saying, well, what do I recommend, or what are some good ways to maintain good metabolic health? So I will give you my top 4, which essentially come down to my Metabolic Matrix System. Now how convenient, it's my system that I use, but The reality is in any particular program that you use, if it's a good program, it will cover at least 3 of these 4 principles. Okay, the mindset shifts might be slightly different because I often frame things up and see them differently, but ultimately it will hopefully be covering the same bases in order to keep you healthy whilst you lose weight. So the first of these steps or principles is we must develop a metabolic mindset. Now, what this ultimately means is we need to align our level of belief in self with the level of action required to attain the outcome desired. So said another way, what we ultimately need to, to do is believe in ourselves enough to do what's required to lose the weight that we want to get rid of. So if I set a target of I want to lose 30 pounds, but I don't believe that's possible for me, I'm not going to take the actions required to do that because there's this part of me that says, well, even if I do, this isn't going to work. I don't believe it's going to work for me. So the first thing we need to do is find the level of goal that aligns with our current belief in self. And once we do that, we can then take action more, more confidently and more consistently to actually start moving towards our goal. Now, With this, what we, what we also have to, to realize is that the problem that many of us have when we start this is we're trying to lose weight in order to get healthy. But what we need to ideally do is try to get healthy in order to lose weight. Now, ultimately, the outcome is the same. I end up lighter and I end up healthier. But the difference is when I come at it from the perspective or the stance of I'm going to get healthy, and therefore naturally lose weight as a byproduct of that journey. It doesn't require me restricting calories or starving myself. It doesn't require, require me beating the shit out of myself in the gym, doing stupid, crazy exercise programs that ultimately lead to dysfunction and, and more poor health and joint inflammation and injury and so on. And it also doesn't mean that I need to use stupid things like fat burner pills and things like that. And supplements that aren't necessarily gonna help us and stimulants and so on. So if I come at this from the game of health, yes, the initial weight loss might be slower because I didn't just target weight loss with an extreme calorie deficit and so on. So the initial result might be slower, but ultimately you're gonna get to the same weight loss result, but you're gonna have an ability to maintain it because your adaptive capacity will change with it. Rather than actually destroying your metabolism through the calorie restriction and the extreme exercise that you're doing, which then means, well, whenever you try to go back to a normal lifestyle, you end up gaining all the weight back. Whereas if we take the approach of actually, I'm going to develop a healthy lifestyle and get myself healthy, there is no need to go back to what was normal because this is now normal. So that's the first thing we need, that metabolic mindset, okay? Because If we can align the mindset correctly, that will give us the ability to carry out the next 3 aspects that I'm gonna talk about. Excuse me. So the next thing that we need to talk about after the metabolic mindset is to consume metabolic meals. So that's step 2. Now, the first thing that we want to focus on, and you guys have probably heard me say this 100 times before, is protein. Now, ultimately, we don't even wanna focus on protein 'cause we want to look at food We're not really concerned with proteins, fats, and carbs. We're concerned with, well, what foods should I be eating in order to get the result that I want? What will enable me to get healthy and to lose the weight? Now, of those foods, the types of foods that we want to focus on first are the ones higher in protein. So we want to make sure that we're getting in plenty of meat, fish, eggs, dairy, nuts, seeds, legumes if you can tolerate them. and that will ensure that we have plenty of protein coming on board, which will enable us to maintain muscle mass as we lose the weight. It will keep a high metabolism because it costs more calories to run protein from mouth to anus, so therefore it's automatically going to burn more calories. Because we can maintain more muscle mass, that will keep metabolism high as well, meaning we're going to continue to burn more calories at rest, and it's going to keep us satiated for longer because it takes longer to break down. For most people, it will keep them satiated for longer and therefore stop you wanting to, to kind of binge and, and getting all your carb cravings and so on. So protein is key. So when we— when it comes to metabolic meals, the first thing we focus on is protein. So we've got metabolic mindset and we've got metabolic meals. Step 3 is metabolic movement. Now what we have to understand is that ultimately in this game We don't necessarily have to worry about exercise or training, but we do need to move. Many of us are far too sedentary for the lifestyle— sorry, for the result that we want. So our lifestyle is far too sedentary. So we need to move more because ultimately life is movement. And the more we can move our body, again, the more we stimulate the metabolism and the more we stimulate the need for us to maintain muscle mass and bone density and things like that. So we need to move, and ideally we move with purpose. So if we're talking what is the absolute best way for me to move in order to get results, then it is to have an effective exercise program, and one that's ideally based around strength and maintenance of muscle. So that's what we want because we want good, solid, long-term results. Now, on the flip of that, we could argue, well, the best type of program I can do is the one I will actually stick to. So if you're somebody that doesn't actually enjoy weight training, but you do enjoy running, then maybe for you running is the best thing. It's not necessarily the most effective for long-term results, nor for maintaining strength, nor necessarily for building the particular physique you want. But if it's something you're going to do consistently, then maybe in this moment that's the best thing. Or if not running, maybe dancing. Or maybe you're a sport— somebody that's into sports, so maybe it's something like tennis or martial arts. Or whatever it might be. We're all individual, we're all unique, we all have our individual likes and dislikes. But the reality is, if you want the absolute best results with the best physique potential, generally speaking, having an effective exercise program that includes resistance training to enable you to build strength and maintain or build muscle is going to be the best way to go about it. Now, They're our first 3. So we've got metabolic mindset, metabolic meals, and metabolic movement. Now our final one is metabolic melatonin. Now what I'm ultimately talking about here is not just specifically the hormone melatonin, which is our sleep hormone. I'm actually talking about rest and recovery in general. Many of us, even though we don't necessarily train as yet and so on, we we often find that the body is under-recovered. We are not nurturing it enough to fully recover from the current lifestyle and the stresses of our lifestyle that we expose our body to. So even though we're not particularly overly active, you know, maybe we're still too sedentary, but we're maybe not getting optimal or long enough or a good enough duration of sleep, and we're often not eating well enough to recover despite the fact that we're not exercising. So what we need to do is ensure that we up our recovery game, especially because hopefully we're going to start doing some metabolic movement, and we need to give our body the time it needs to actually make use of those metabolic meals that we're going to be, going to be bringing in. Now, this comes when we sleep, when we rest and recover, because what we have to remember is in the gym, ultimately, we actually get weaker. The more you train, the longer you train, the harder you train during that session, the weaker and more tired you actually get. But it's when we rest and recover, hopefully with adequate, adequate fuel on board, is when our body actually gives itself the time and the potential to rebuild, to repair, to get bigger and stronger and leaner as a result of that stimulus we provided through the training and the raw resources that we provided through the metabolic meals. So metabolic melatonin is ultimately the foundation of the physical result that we're trying to manifest. So I want to build muscle, I want to get leaner, or I want to burn fat. Good, make sure you're resting well as well. It's kind of like that, the old catchphrase, rest hard, play hard, or play hard, rest hard, and so on. That's the principle we want to adopt. The harder we push ourselves in training, the more we need to rest and recover. Particularly as we get older as well. The older we get, then the more our body needs that nurture time and that rest and recovery in order to compensate for the fact that certain processes in the body are not quite as efficient as they used to be. So those are our 4 steps. Now, when it comes to metabolic melatonin, we've got 2 places that we can actually begin. First one is we could look at sleep duration, for example. Many of us don't sleep for long enough. Ideally, we should be getting somewhere between 7 and 9 hours on average. Some people can get away with the 7, others need the 9. You would have to experiment with yourself to find out exactly what works for you. But ideally, we fall somewhere in that 7 to 9 hours. Now, now, if at present you cannot get that 7 to 9 hours, then you need to focus on quality first. So rather than duration, you would be like, okay, well, actually, I can't really squeeze in any more time just yet, but instead we would then focus on quality. So that may mean, all right, well, I need blackout blinds, I need to make my room quieter, I need to make my room darker, I need to make my room cooler, and things like that, because research shows that most people sleep better in a cooler room. So if you can't fix duration, focus on quality. And of course, over time you want to fix both. But those are our 4 steps. Get that metabolic mindset in place so that we're thinking right in accordance with what it is we want to achieve. We want to get our metabolic meals in place, starting with protein, and then we want to make sure that we're doing some form of metabolic movement, and then we are supporting all of that with our metabolic melatonin and ultimately giving our body the time that it needs to rebuild, repair, recover, rest, and rejuvenate. So hopefully that helps you guys. That is my 4 tips on how to best serve your metabolism and to maintain it whilst trying to lose weight. But ultimately, these principles apply whether we're trying to get out of pain, trying to build muscle, or just trying to build or maintain health. Ultimately, the principles remain the same. It's just slight variations in maybe how we train or maybe how we portion our meal that will dictate what the specific outcome is going to be. So any questions on this, or if you want me to dig into these things a little bit deeper, as I always say, drop your comments below. And if you want to learn more about what we do, check us out at strongerthanlife.com. And if not, I look forward to seeing you all in my next video. Take it easy, people.