![]() Eventually, try exercising in a fasted state to maximize the metabolic advantage. Just take it slow and pay attention to your hunger. If that feels okay, skip breakfast and lunch the next time. Make sure you’ve fully transitioned onto a Primal eating plan and start small. Results vary, but if you’ve seemingly tried everything else, intermittent fasting can be a great tool to break through a weight loss plateau. You can continue down this route if you wish – I did, for a couple decades – but you’ll gain weight, lose muscle, release more cortisol, and compromise any progress you might have made. Your body in turn craves even more sugar to replenish the lost stores, so you polish off a heap of carbs, preferably simple and fast-acting. When you stay above 75% of your maximum heart rate for extended periods of time, you’re burning glycogen. Of course, you can go too far with the low-level movement – you can begin to lapse into Chronic Cardio. If you’re on the low end of the spectrum, crank it up toward five weekly hours and beyond. It’s easy to do (because every bit of movement counts) and it doesn’t dip into your glycogen reserves (making it a pure fat burner, not a sugar burner). You’re not active enough.Īre you Moving Frequently at a Slow Pace for three to five hours every week? Remember: the near-daily low-level (between 55-75% max heart rate) movement should be the bedrock of your fitness regimen. If you absolutely need objective records of your progress, get a body fat percentage test (although these might not even tell the whole story) or try measuring your waist. You wouldn’t know that just from the bathroom scale. If you’re feeling good but failing to see any improvements register on the scale’s measurements, it’s most likely extra muscle and stronger bone from resistance training. The PB will spur fat loss, but it also promotes muscle gain and better bone density. Those things are useful – don’t get me wrong – but they never tell the whole story, like whether or not you’re adding lean mass. I always tell people not to get hung up on the scales so much. Veer closer to the bottom of the curve, taking care to avoid all processed food (hidden sugars). You need to watch your carb intake.Ĭarbs are key, as always, especially when you’ve got weight to lose. Take a step back from your life and take stock of your stress levels – they may be holding you back. A nagging boss is like a rampaging mastodon, only on a daily basis. Today, our body responds to a stack of paperwork the same way. It was intense and infrequent, and the cortisol release was arresting and extreme enough to improve the chances of survival. For 200,000 years, stress meant a life or death situation. They all cause the body to produce cortisol, the fight-or-flight hormone that catabolizes muscle, worsens insulin resistance, and promotes the storage of fat. Emotional stress, physical stress, financial stress, relationship stress – I hesitate to even make these distinctions, because the body does not differentiate between sources of stress. The stress response system is subconscious it responds to stimuli and nothing else. You’re just feeding an addiction and consuming empty calories – sound familiar? Disregard the labels and look inside for what you know to be true: this crap isn’t food, and you shouldn’t be eating it. Flagons of diet soda, plates of pure fiber in the shape of noodles, and loaves of 1g net carb “bread” do not a Primal eating plan make. You think you’re eating healthy, but aren’t.ĭoes your diet consist of a massive amount of “products”? Low-carb or not, you want to eat real food. Most of all, it comes down to keeping our genes happy by providing an environment that approximates evolutionary precedent.ġ. It’s setting good habits and expunging bad ones. Our conscious decisions and our willpower. How we approach the subject matters, too. It’s everything – it’s all the various signals our body receives from the environment that affect how our genes express themselves and thrive. ![]() Nor is it solely reliant on diet and exercise. ![]() Effective, healthy weight loss isn’t only due to the simplistic calories in, calories out paradigm. ![]()
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