Posted by DrJayFataway on May 19, 2012 in Uncategorized
Rule #1 For Lowering Your Body Fat Percentage. STAY OUT OF METABOLIC SUPPRESSION!
Whether you are an obese individual trying to drop some serious fat pounds, a normal weight individual with a high body fat percentage (“skinny fat”) trying to drop some fat and add some muscle, or a skinny “hard gainer” with a low body fat percentage trying to pack on the muscle, you should always keep one thing in mind. It’s impossible to positively manipulate your muscle to fat ratio if your metabolism is suppressed…PERIOD.
Take for instance a recent client of mine David. At 5’ 11” and 170 lbs. he was by no means overweight. His body mass index (BMI) was in the normal range, but his body fat percentage was high (this condition is often termed “skinny fat”). David, as well as his highly knowledgeable personal trainer, both knew that adding muscle to his body and/or removing fat would improve his overall body fat percentage and give him a much healthier appearance. But this task was turning out to be much easier said than done. Despite watching what he was eating and periodic exercise with his trainer, he was unable to do either (add muscle or lose fat).
A simple MetabAcheck metabolism test immediately revealed David’s problem. With a resting metabolic rate (RMR) of 1526 cal/day, David’s metabolism was severely suppressed. In fact, it was 15% below normal for his age, height and weight! His metabolism was in full force “survival mode”, and until he changed that status, he would continue to struggle to lose fat or gain muscle.
Whether we like it or not, evolution has conditioned our body to make overall survival a priority over how we look in a bathing suit or bikini. This evolutionary survival instinct was a great thing to have when sitting in a cave with no food 250,000 years ago, but more of a nuisance today with a McDonald’s on every corner.
Bottom line is that in terms of survival our bodies look at fat (with its 9 calories per gram) as a precious commodity and muscle (with only 4 calories per gram) as an expendable luxury item. So for David to be able to make any significant changes he was going to first have to get his metabolism out of suppressed survival mode.
Based on his initial MetabAcheck metabolism test, David was immediately put on a Dr Jay Fitness “metabolic repair” modified eating plan. Within 10weeks, his metabolism had returned back to normal, having jumped up to 1843 cal/day (an increase of 317 cal/day)! In fact he was now +2% ABOVE normal! What was even more amazing about David’s rapid metabolic transformation was that he achieved it almost entirely through diet manipulation (i.e he did not lift a lot of weights and add a ton of muscle to his body in this first 10 weeks).
With his metabolism no longer in a suppressed state, David’s diet was modified once again, this time to match his new, unsuppressed RMR. Metabolism testing helped David convert his metabolism from an enemy to an ally, ultimately making it possible and easier for him to realize his personal health and fitness goals of adding muscle and dropping fat.
InShape Health Club Emeryville
InShape Health Club Emeryville
Weekdays: 7am – 7pm
Saturdays: 8am – 6pm
Sundays: by appointment only
*Please note that all office
hours require a pre-scheduled
appointment (no drop-ins).
2085 N. Broadway, Suite 400
Walnut Creek, CA. 94596