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26 responses

  1. James Kerrison
    January 7, 2013

    Nice series of articles Rusty,

    good to see the flip side of chronic dieting show.


  2. Anon
    January 7, 2013

    What are your suggestions of natural ways to make your body more senstive to leptin, w/o taking a (potentially dangerous) supplement?

    I already take Omega-3 flax seed oil, but other than that I really prefer to stick to natural. This stuff may work, but is there an alternative you would suggest? Already drink black tea.

    I’m a woman with the last 15 pounds to lose.

  3. Alykhan – Fitness Breakout
    January 7, 2013


    Great series of posts! I always thought that increasing activity alone would boost metabolism, but feeding and nourishing the body appropriately to match the increase in activity is really what revs it up. Restricting calories too much while being super active will cause your body to put its guard up and not burn energy as freely. This is truly a synergistic approach.


  4. yas
    January 7, 2013

    How effective is Biotrust Leptiburn?

  5. Mark J.
    January 16, 2013

    Hey Rusty!

    I am a huge fan of your blog! I am also a fan of the idea that you should eat more to increase your metabolism! The schedule you suggest here sounds a bit difficult especially during the 5th and 6th month! If we don’t follow the last 2 months program we aren’t going to achieve any fat removal?

  6. Jannine Murray
    January 16, 2013

    Wow Im really impressed with your info here, its very simple and very accurate!! I love whole foods personally and youre absolutely right you really dont need to cut back on cals much if you just focus on whole foods…

    I was wondering though how you felt about meal timing, do you think its better to eat at the same time every day or do you try and change it every day? I ave heard a lot of fitness pros say “eat at different times evry day so your metabolism doesn’t get use to it” but I have never seen this work for a client of mine or myself.

    As soon as I regulate my system I notice 5 lbs come off in the first week and all my puffiness goes away! Im curious as to what you think?

    And have you ever tried cordyceps and raw cacao before your workouts? Freakin amazing superfoods that will act as a natural anabolic and stimulant!!!!!

  7. Mike Foze
    January 19, 2013

    Yes, I agree Rusty.

    The best ways to boost your metabolism is definitely to focus on dieting. Exercise is secondary.

  8. Adrian G
    January 30, 2013

    Great article as always mate!

    The only supplement I’m not 100% sure about is the leptin one, is it really worth the money?

    I always take caffeine before workouts as I always get a few more reps in and tend to not waste time with longer rest periods between sets.

  9. Don
    March 7, 2013

    I recently have gone on a wait loss program, mainly consuming natural fruits and vegetables. It actually is amazing, but I get much less hungry when I am consuming healthy versus processed crap. Plus since there are less calories per serving, one generally needs to eat a lot more to get the caloric content — even with more calorie rich fruits like bananas (my new favorite). Makes staying at 1600 a day a lot easier.

  10. Kelly Williams
    March 19, 2013

    I eat a lot and noticed that I don’t get fat that easily. But one thing surely is my problem, even though I’m not getting fat but in one way I get belly fats.

  11. Rosalinda
    March 21, 2013

    No cardio for two months? Omg, what is a good routine to follow? Split training or 3 days full body? So after the two months we add in cardio and then after that month we start to lower calories a bit right? So in the first two months, what is an appropriate amount of calories to eat? Thank you

  12. PhillipB
    March 22, 2013

    As an older man I found the article on long term low calorie and the “sucking-the-life” out of you reference. I may need to adjust as I am noticing too many of the signs you indicated. Thanks

  13. Chris
    April 4, 2013

    It’s not only important what you eat but also how often you eat. Eating once a day, for example, is going to slow down your metabolism significantly. Eating three times a day might not be good for you either. When we eat only three meals a day we tend to eat more to compensate for the time we don’t get any food (our blood sugar works on a 2-3 hour cycle). When you eat 6-7 smaller meals a day, your metabolism increases.

  14. Bliss – Adiphine Review Blog
    April 21, 2013

    There are several natural ways to increase your metabolism – exercise, eating smaller meal potions about 5 times a day as well as consuming certain foods such as avocado, almonds and coconut.

  15. Christiane
    April 24, 2013

    The food you eat is the fuel for your body, so if you want the best result you have to eat a good diet. Carbohydrates should be of the complex type with a low glycemic index so that they release energy slowly. Around 30% protein to repair the damage of training and plenty of fresh vegetables and fruit.

  16. Jennifer
    April 24, 2013

    After having a baby and being on bed rest my entire pregnancy for complications, I gained nearly 80 pounds. Now that I have had time to recover from that experience, I am ready to get back in shape and regain a new sense of health and vitality. I enjoyed reading your post because I feel I have a game plan to get fit planned for the next couple of months. Thanks for the tips.

  17. Mark W
    May 9, 2013

    Nice series here. What you eat, as well as frequency and size of meals all makes a difference. It can be tricky. What i usually do is think about how it would of been before the coming of shops etc and out in the wild. We would of had to find the food before we ate it, so it would have been in little bits and pieces, not just eating it all at once. Grazing is what I have heard it called before.

  18. Dan
    May 17, 2013

    Great guidelines here. I like your approach to workouts and diet. I have found that people get too hung up on being strict paleo, etc. rather than finding something that works and using it within an overall plan like this.

  19. Andy
    May 25, 2013

    great to see someone confirming that you can’t expect to lose weight and look good by just reducing the calorific input – starvation just isn’t a cool look.
    I’m interested in the supplementation regime you indicate although where I live its pretty hard to get hold of a decent range of good quality supplements.
    I think its pretty important as we age to keep up with keeping muscle as part of a overall fitness regime.

  20. Andy Hsieh
    June 5, 2013

    Awesome work Rusty

    I’m a very big fan of your work

    Take a look at my site if you have the time.


    Stay Strong, Stay Fit, Always

    Andy Hsieh

  21. Payman Torkiyan
    July 8, 2013

    Great work Rusty!

    Just read all 3 parts and a lot of it makes sense. You outlined that back when your parents were in their teens that they were all lean. That’s definitely true and I believe everyone was just more active and ate a lot healthier than they do now. We are usually confined to our sofas and are inactive. Plus the foods that are so readily available now are packed with crap that we didn’t have before during the 50’s or 60’s.

  22. Julia
    July 13, 2013

    Thanks for this great advice, you made really good points to boost the metabolism. I am experiencing dramatic results with my actually diet, and i will definitely apply your tips to have even more success. I am also not a huge fan of those low-carb diets because of the points you pointed out in your article. Your 6 months outline seem’s to be a great approach.

  23. Tim
    September 22, 2013

    Nice series of articles Rusty,
    good to see the flip side of chronic dieting show.

    what are some of your practical experiences.

    I’m a man with the last 30 pounds to lose.

  24. patricia
    October 23, 2013

    thanks again for this. question. how do you match these recos w/ your older diet rec in you visual impact for women. i have pretty honked up ankle and so since i couldn’t stay out of the gym and squats were out… my arms are kind of big now instead of my legs (ha – guess you were right women can get big). i’m wanting to detrain my arms some so- i think if i follow you – the best option is to swim w/ a pull buoy (marathon cardio) after a brief burst (HIIT) of say boxing? as well as caloric deficit. (i’m an easy gainer. and i liked the big lifts – but now w/ the ankle i figure all unnecessary weight is still pressure on the foot (even muscle))

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