Tip #14
Protein for Fat Burning
by Dr. John Berardi

Protein is by far the most thermogenic of the macronutrients (protein, carbohydrate, and fat). Due to the high metabolic costs of processing it, protein provides fewer storable kcal. The thermic effect of a mixed meal is about 10% of intake, while the thermic effect of protein per se is more like 25-30%. That could mean reving up your metabolism by 200 kcal just from your 200-gram (800 kcal) protein intake.

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Tip #4
Revving Up Metabolism
by Dr. John Berardi I recommend more calories than most do. That’s because there’s no such thing as a stagnant metabolic set-point. Instead, metabolism chases intake. So, if you want a bigger metabolism, you need a bigger food intake. And if you’re worried about fat gain with this approach, just use outcome-based decision making and adjust energy (calorie) intake every two weeks based on your results. Not much ‘damage’ can take place in only two weeks. So if you end up boosting your metabolism, you’ll be thanking me eternally. And if it turns out you’re consuming too much, you can just adjust down.

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This tip is sponsored by Precision Nutrition – our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.

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Researchers at the Boston University School of Medicine have shown using mice that weight training is very beneficial for weight loss. Using a mouse genetic model, the researchers found that an increase in type II muscle mass, which is associated with consistent weight training, reduces body fat.

The researchers used a genetic trick in obese mice to cause the mice’s muscle to enlarge just like they had been weight training. The results were fat loss and other signs of metabolic improvement throughout the body. Interestingly, the benefits were seen despite the mice eating a high fat and sugar diet and without increasing their physical activity.

This research supports my experience with weight lifting. I find that when I stop lifting weights for a month or longer, I gain weight very fast. However, when I have been weight training consistently, I can slack a little on my diet and still not gain weight. I also find that I have the easiest time losing fat when I focus my exercise program around weight training.

Reference: ScienceDaily