Slow Metabolism? Bad Genetics? Let Go of the Excuses to Improve Your Situation!

February 27, 2009

If you are blaming a slow metabolism or bad genetics on being overweight, then you are limiting your ability to get lean. In fact, blaming a circumstance for anywhere you are in life takes away of lot of your power. The less you blame and the more you take personal responsibility, the better results you are going to get. This applies to anything, not just weight loss.
slow metabolism
[Do what it takes to overcome obstacles. The alternative is coming up with tons of excuses and never reaching any of your goals.]

A “Tough Love” Wakeup Call!

Some of you guys who are reading this are experts at making excuses. I’m not trying to piss you off (well maybe a little). I am certainly not putting myself on a pedestal…I used to be an expert at excuses as well. I had a well devised “story” that would explain where I was in life.

What Do You Tell Yourself? Here Was My “Story”…

People who are deficient in a certain areas, typically have a story behind it which justifies their position in life. For me, I was living with my dad after college because I was swamped with student loans. I lived with him for quite a while and used this monetary reason for justification. It was okay and expected for a couple of years, but after 5+ years…this story just didn’t hold up (but I kept telling it to myself anyway). I was powerless to move out, until I refused to accept that excuse anymore. I killed that story!

One Thing I’ve Learned From Managing People

I have managed a suit store for over 6 years and have probably hired and trained a total of 200+ people. The biggest difference between my best employees and the ones that weren’t so good is that the “high achievers” always took responsibility for the outcome. The “below average” employees blamed circumstances outside their control when performance was poor.

The Mind Can Justify Anything

We caught an employee stealing from our store a few years ago. Not only did this woman feel zero remorse, she actually was pissed that we were firing her over it. I have also watched documentaries in which serious criminals who have killed people, have a story they tell themselves that makes them feel that they were doing the right thing. Your mind will begin to believe anything you tell it, especially if you use the same excuse over and over again.

The Whole “Metabolism” Thing Is Real, But…

Yes, there are people who have slow metabolisms. You may have a slow metabolism. If you use that as part of your “story” for being overweight, you will never slim down. Will you have to work longer to get lean? Yes! Will you have to eat a cleaner diet? Yes! You can be mad at the skinny person who eats whatever they want -or- you can take a different path to get lean as well.

The Massive Benefit of Overcoming an Obstacle

As soon as you drop one of your major “stories” and put in some action to achieve a long-time goal, the easier it becomes to achieving another goal. A naturally lean person doesn’t gain that same valuable experience. Honestly, as soon as you reach a tough goal…it opens up your world.

Best Clip on Quitting…


[I have put this in here before, but this is a classic. Lance Armstrong overcame some serious obstacles!]

Note: Get this weight loss thing out of the way. My hope is that it will build confidence so you can move on to bigger things. Although this is a fitness site, getting lean and healthy really is just a good start to a bigger journey.

Important Message: Although this site has received 25+ million visitors, I am starting from scratch and abandoning it. This site is dated and old school looking, terrible to read on mobile, etc.

It's like a Ford Pinto compared to my new site...which is like a Ferrari. Click the link to head over to my new site.

Starting Over...R.I.P. Fitness Black Book!


Thanks for reading all these years!



 

----> (New) Facebook Comments..."Cause all the cool kids are doin' it!"

{ 43 comments… read them below or add one }

Matt February 27, 2009 at 6:57 pm

Hey,

Would like to begin by thanking you! i recently discovered your site a few days ago and what a breath of fresh air!

Ive been following a bodybuilding style training program over the past 2 years which was preached by the personal trainers at my gym(My “story” hehe) as part of my training for playing rugby at uni. But all this has left me with is moderate gains in strength but lots of useless mass to carry around with me on the pitch.

I decided a month ago i would lose some weight, but finding your site has really been the turning point in my new weight loss/strength training regime.

Keep up the good work!, i feel obliged to thank you as I have learnt so much from your articles, not only on strength training but on what is actually is a desirable/sensible physique. Think anyone stuck on the get big mindset needs reminding!

Adam Steer - Better Is Better February 27, 2009 at 7:22 pm

Great post Rusty!

There is a maxim that I tryΒ to live by. At any moment in time, we are nothing more or less than the accumulation of all the decisions we have made.

Embrace that and decide if you want to make the same kinds of decisions for the same results, or make different decisions and get different results. But don’t blame your current situation on anything or anyone. Don’t even feel “bad” about where you are in life. Just accept that it is the accumulation of every decision you have made.

By not beating yourself up about where you are, you can objectively examine how you got there and figure out how you can change to become more than you currently are.

Cheers,
Adam

Andrew R - Go Healthy Go Fit February 27, 2009 at 8:26 pm

Great stuff Rusty! This has been even more present in my generation and it’s sad to see. All you can do is be honest with yourself and not dwell on the past or on things that are out of your control. I, for example, have a slow metabolism… but I didn’t let that stop me from going from 245 lbs to now 176 lbs. And it sure as hell didn’t stop me from going from 25% body fat to now 9.5% body fat. And it’s not going to stop me from getting to 8%.

Great quote from a semi-chick flick, A LEAGUE OF THEIR OWN:

“It’s supposed to be hard! If it wasn’t hard, everyone would do it. The hard… is what makes it great!”

All the Best,

Andrew R
Go Healthy Go Fit

Bill February 27, 2009 at 11:16 pm

Rusty,i just finished reading eat stop eat it made alot of sense.I also just read the warrior diet and i like the idea of eating one time at night,im not really hungry during the day anyway and night time has always been bad for me binge eating.So if i eat a lower carb big dinner, i will go to bed happy and full and also lose fat.I will also count those dinner calories do you think 14 to 16 hundred will be ok for fat loss since i have 120lbs to lose.

Gina from Diet Renegade February 27, 2009 at 11:20 pm

Hi Rusty,

Great post as usual. I used to make excuses and feel sorry for myself and it only resulted in gaining even more weight and having my bad habits become really really bad.

My life completely changed when I started taking complete responsibility for my mindset and my actions.

I am the one that is responsible for my success or failure…and its only now that I’ve made that conscious decision to choose success.

Thanks,

Gina

Paul Anderson February 28, 2009 at 10:11 am

For me the phrase taht best sums up the whole weight loss issue is “live to eat” and not eat to live. In some respects surely having a slow metabolism is an advantage – it means you need less energy than a.n other person, ie your body is more efficient. If it a problem that you can run 1 mile on 50 calories as opposed to say 100. I don’t think so. It is if you eat twice as much as you need I guess. The trick is controlling the quantity and more especially the quality of what you eat.

Your absolutlely spot on with the making excuses point. Everyine needs to think for and take responsibility for their actions. Mind it would help if the whole medical profession (pretty much) didn’t recommend a C**p diet as the best route to a healthy life.

As Einstein said – “the definition of insanity is doing tha same thing over and over again and expecting different results”. I often wonder how sane a number of doctors and dietitions are. if it wasn’t so serious it would be funny.

Great video clip. New to your blog. Its on my “to check” list.

Paul Anderson February 28, 2009 at 10:13 am

Whoops – of course I meant to say …”eat to live and not live to eat” Just slightly alters the point.

Tuscanystone February 28, 2009 at 11:12 am

I couldn’t agree more! It makes me sad when I hear other people making excuses for not getting on with ….whatever! And when I hear myself say ‘I can’t’, I cringe! Cos deep down I know I can do anything I want to do! As my Mum always said “there is no such word as ‘can’t’, only ‘won’t’!”

Thanks for sharing your thoughts – very inspirational

Tusc πŸ™‚

BurritoKid February 28, 2009 at 12:01 pm

I appreciate it when you share your stories with us. Was there any part of you that was “scared” during your quest to get lean? Like maybe the amount of work wouldnt be worth it? Or if you became lean you might lose it and waste all that work?

new_me February 28, 2009 at 12:19 pm

You said: “Get this weight loss thing out of the way. My hope is that it will build confidence so you can move on to bigger things.”

I have great aspirations for my body and health, but I’ve got to get rid of this extra weight first. So far, I’m down 50, about 20 more to go. You are so right that attaining success builds confidence and sets us up for bigger things. I am excited to move on to the next challenge once I get this one conquered.

HOWEVER….I have hit a road block….a herniated disc…ugh! So, I’ve had to back off of my workouts for a month. I went from running 3 miles of sprints to using a walker just to ambulate. Tough physical AND emotional stuff!

I am pain free now, but have a dropped foot (unable to flex). It is expected to heal with time and physio. I’ve been given the green light to do most any activity as long as I carefully watch my lumbar spine and don’t overdo it.

I don’t want to fall into making excuses, but I really am unsure of how to get back at working out. I suspect that my uneducated enthusiasm had a lot to do with my injury. I’m fearful of starting up anything other than walking…boring! I need that endorphin rush from pushing, sweating, giving it all I’ve got.

I’ve read many of your articles here and they are very informative. I love your style! I’m trying to put an exercise program together to get me going again. I have the paleo diet mastered and I do 17 hr intermittent fasts almost every day, but what shall I do for fat loss workouts?

I refuse to give up, but need to progress with caution. Since you have back injury ‘experience’ I was hoping to tap into your knowledge. Would you be willing to help me?

I’ll keep reading your site and making notes as I go. I’d love to be able to move to a CrossFit type workout, but my back starts screaming when I read some of the stuff they do!!

HELP!

Marie February 28, 2009 at 12:42 pm

This is probably me! I’ve been wanting to lose weight and get in really great shape f.o.r.e.v.e.r! And the killer is, I think about it all the time but never stick to whatever I need to do to get it done. Being out of shape, even just a little bit, is a serious inhibitor to living life. I need to just do it so I can think about more important things!

Thanks πŸ™‚

Terry February 28, 2009 at 1:29 pm

More good common sense advice for all goals in life. Thanks.

Anna February 28, 2009 at 2:26 pm

Wow! This post came just in time as I was re-thinking my goals. Just the other day, I was thinking about how far I have come in this journey of finally becoming lean. I found that once I had the right mindset and let go of the same old excuses – the fat just started coming off. Of course, the hard work is there and battling with your will power at times but really the excuses were the main hindrance.

Great post!

Helder February 28, 2009 at 2:55 pm

You’re right we all do that, when i was a teenager my excuse was the other way around, i’m a hardgainer, i have a fast metabolism, i don’t grow muscles for cause of that, all until i found about the right way for training and eating to grow more muscle.

The same goes with the example you gave, and that keeps happening with everyone in so many aspects of Life, we always find excuses and ways to delay things, but the truth is there are no excuses and with will, real will we can overcome any situation

Nice post, once again true for anything in Life, so let’s all stop delaying the things we want to do, and stop to find excuses for not reaching goals, it all depends on our will

Caleb - Double Your Gains February 28, 2009 at 6:31 pm

Haha! Great post Rusty, but I LOVE that clip from Dodgeball. GREAT!

— Later
Caleb

Rohan February 28, 2009 at 7:26 pm

Hey Rusty,

this is a great post which I think is really true. I am pretty sure I have bad genes, every man on my father’s side of the family has a huge paunch and us (asian) Indians are predisposed to diabetes. I fought my weight when I was a teenager (I was seriously the fat kid in school), but I’ve had a lot of success and I now weigh 67kg (147lbs). I’m about 5ft10” and I’m 27 this year…so I think that might be a pretty low weight.

The thing is that I weight train a lot but I find it so hard to get lasting definition in my muscles, even as my strength increases. I’m now flat benching 80kg almost 15kg over my body weight…but the definition is so hard to achieve. I only ever had success with this when I was taking creatinine (I got my weight up to 75kg in 2005 and I was pretty big for my size) but I’m scared to take it now because I heard it can cause kidney problems later on (my family has a history of kidney problems…remember how I said bad genes? haha).

For me, its the irritating body fat that’s around my lower stomach and chest that depresses me. I find it so hard to lose, and sometimes I blame my genes…but I keep training hard anyway! I wouldn’t have got this far if I let that bring me down.

Paul Anderson February 28, 2009 at 8:46 pm

Rohan,

Good going on the weight loss and weights.

To me the possibility of insulin reistance raises its head: the family history of diabetes and the distirbution of weight are suggestive of a possible susceptability to carbohydrate metabolism issues.

I do not know what your health care coverage allows for but you might want to look in to the following:

(i) Your HDL and trigliceride levels – these can be a proxy marker for insulin reistance. Generally low HDL and high trigliceride levels are the tell tale signs.

(ii) Your liver panel results. Are any of your liver enzymes on the high or high normal side. This may indicate the presence of NAFLD (Fatty Liver) which is associated with liver insulin resistance and the presence and/or development of diabetes and/or insulireistance issues.

(iii) What are your Blood glucose levels like. The fasting blood sugar level is possibly the least useful figure:its the last to deteriorate. If you could have a glucose tolerance test, a hba1c test or even better a fasting insulin test that would be much more informative. If you have any numbers I am am sure others here would be able to comment and offer views for your consideration.

(iv) What is your diet like – in particular the carb content. I would suggest the you seek to avoid of significantly reduce your intake of carbs and in particular white carbs, grains, rice and also high frcutose corn syrup. Also steer clear of fruit juices and starchy fruits.

Tarining is good – quality training better. But first and foremost you need to get your diet right. Its 85% diet in my opinion. A good diet can compensate for deficiencies in youre training programme . If you eat badly this will tell on you eventually, no matter how hard you train. You only have to look at people spending endless hours in gyms yet making little or no progress in terms of weight loss and body composition.

The right combination of good diet and exercise will get you to where you want to go.

And finally – with regard to a the family history of kidney problems – in my opinion that is very likely of consequence of high blood suagrs and less than ideally controlled diabetes. I wouldn’t advocate creatinine as I think a good diet canb give you everything you need.

Have a dig around and see if can can find any blood trst results.

Please accept that I am offering a personal opinion for you to consider. What you will need to do is try things out and see how they work. If your current diet isn’t gving you the desired results, you need to adjust it to one that does.

Good luck.

Paul.

a student February 28, 2009 at 11:33 pm

Hi Rusty,

I really enjoy reading your blog and think that you give great advice.

In the past two months I have gained over 15lbs. Before that I was extremely fit – I did hard interval running workouts for one hour 3 times a week and occasionally hit the weight room. Unfortunately I injured my ankle so I had to take a break from pretty much all cardio. I became slightly depressed and also stopped doing weights, in addition I started binge eating a lot of unhealthy foods at night.
Now, I have decided that it’s time to get back to being myself. I’m currently 5’3”, 125lbs and 18%body fat – I used to be 109 and 11%bf.
I was wondering if you could give me some advice on how to lose the weight as fast as possible. (I know it supposedly isn’t healthy to lose over 2lbs/week, but none of my pants except for my sweatpants fit anymore, and I desperately want to at least be able to fit into my ‘loose’ jeans).
I your opinion, how low-calorie/how long should I follow a low-calorie diet before I hit ‘starvation mode’. A lot of doctors don’t advise going below 1200 calories, but if I followed that, I would probably only lose 1lb in 2 weeks since I’m already a short asian with a low BMR. I plan to stop drastically cutting calories as soon as my pants fit -so I’d hope that I could avoid damaging my metabolism. I’d appreciate any advice you have as far as exactly what to eat and how to exercise. (I in physio right now for my ankle, so I still can’t do much cardio – mostly just walking)

Thanks so much!

brandon March 1, 2009 at 1:19 am

hey rusty this isnt really related to the topic but in the next couple of weeks im going to be done with my bulking period. I know i know, you arent a fan of the whole bulking/cutting thing but ive been smart about it. I still have a visible six pack. not as defined as I want but still looks good. Its just, I really want my muscles to feel hard and defined, I LOVEEE the way they look in the gym, but when im out of the gym they dont look defined at all they are real soft. it bothers me. is it simply that i need to lose fat? i want to look like a boxer u know, like how hagler, and sugar ray looked. thats the body i want. do i need to gain strength and lose fat? i feel like im at the right size (6’1” 175) but my arms are so skinny, not when im in the gym, but out of it they are soft and spongy. what kind of workout should i do to gain strength? i know what i gotta do to lose fat but the strength thing is confusing to me. how should i go about the lifting portions of working out? ive read some articles and i think i know what to do but i might be going about it wrong. can u give me some advice?

Peter March 1, 2009 at 3:21 am

Hello Rusty,

I understand completely and am working on throwing out the lies I tell myself to justify not working out. I know I can reach my goals if I really put my mind to it! I really believe that half the battle is just getting your mind straight and believing that you can do it.

On a side note I came across this video and I immediately thought of you! Seriously I think we all can benefit from these dance moves! LOL! I’m gonna need to practice these moves so that I can impress my wife the next time we go dancing.

http://www.youtube.com/watch?v=-bAN7Ts0xBo&amp

FJF March 1, 2009 at 11:58 am

Hi Rusty,

I found your blog yesterday and I am completely hooked on! You pretty much adress all the important issues under the premise that most people don’t want to get bulky but lean and athletic! I had my wake-up call 2 days ago when I realized that I’ve gained lots! For me its time to hit the treadmill and cardio cardio cardio – I set up my own blog where I will talk about my progress in losing weight and becoming athletic again. I guess you are very busy with your sites’n all that but if you find some time in between, I’d be more than happy if you could check out my blog.

Very cool Blog man, keep up the good work!

admin March 1, 2009 at 10:02 pm

Matt,

Glad you found the site. I think gaining strength without adding excess mass is what will make you a better athlete as well. You will be quicker and more agile once you slim down a bit. Plus you will look better in most clothes (it is hard to look cool with that pumped muscle look regardless of the clothes).

Adam,

Great way to look at things. I like the idea of your position being a string of decisions. The thing for people to do now to end up in a better place is make better decisions and stick to them.

Andrew,

A League of Their Own had all sorts of great quotes. I have learned a lot from movies over the years. I love it that you have come from a place of being out-of-shape to having one of the fastest growing Fitness Blogs on the Internet. Congrats buddy!

Bill,

The cool thing about eating after fasting is that your body will utilize those calories better than normal. Mix in a few lower calorie days with normal calories. You will find a sweet spot that works. As far as the amount goes…how much do you weigh?

Gina,

That way of thinking is going to give you power. It is painful at first, but soon you will reach whatever goal you aim for. Once you have reached your destination it doesn’t feel bad looking back.

Paul,

Yeah…I eat to live 80% of the time and not focus so much on food, then eat tastier more exotic meals 20% of the time. It works out well, because if you have a active life…you aren’t going to have time for an extensive meal at every sitting. The funny thing about doctors is how many are overweight with health problems. Someone told me that the average life expectancy of a physician is less than the average life expectancy…something to think about.

tuscany,

Yeah…most people are much more capable at doing big things than what they are demonstrating to the world. I think the best way for people to accomplish great things is by reaching little goals first, building up their belief, and then moving on to bigger and bigger goals.

BurittoKid,

I have never been worried about trying to accomplish something no mater what that is. My biggest fear is not attempting to do something. When I’m 90+ years old and reflecting back on my life, I don’t want to think that I didn’t even give myself “a shot”. I’m shy to talk about the success of my site, but when I started it looked like an impossible goal to become one of the most popular sites in a the extremely competitive “Fitness” niche. My first goal was to actually buy a domain, then it was to figure out how to get a blog online, then it was my goal to actually write an article that people liked, then a comment, then 100 visitors per day, then I aimed for 1,000 visitors per day, now I’m at 5,000+ visitors per day (with a goal of 10,000+ visitors per day)…I just like helping people and so many of the forums aren’t friendly or have racist and slanderous tones. My “biggest” goal is to clean up the Internet a bit and make it a helpful place to exchange ideas. It is a massive goal, but I am trying to get there one step at a time. Oooops, I didn’t even answer your question…I never worried about getting lean. I knew it would happen eventually & I knew I would do what it took to stay lean.

new_me,

I would suggest that you stay clear of Crossfit type workouts for 2-4 years. I know that sounds like a long time, but it takes your back a long time to heal. Even worse that you have a herniated disk. I have a permanent back injury as well. It sounds like you read the three part post I did on getting fit with a back injury. My suggestion is to get the diet thing down to a science and just do what you can do for a while. My back injury kept me barely mobile for 3-4 months and then I would walk on a treadmill and just a few exercises. Even laying down on a bench hurt. You have read all my posts on ab excersises I’m assuming? Don’t do any crunches at all! No forward flexing of your spine, especially for ab training. You can get yourself super close with diet, so when your back does begin to feel better the exercises will get you the rest of the way. I feel wonderful and “100% pain free” these days…you will get there too, even though it doesn’t seem like it right now.

Marie,

The funny thing is that once you do it, you will look back at how easy it was and you will never look back. The time is now…you can do it!

Anna,

Getting started and believing you can do it is 1/2 the battle. I bet you feel that the effort was worth it. Anything worth doing is tough, so this is any different. Congrats on your progress.

Helder,

I’m glad you brought up the point of “delaying” things or procrasinating. That is the biggest success killer of them all. People need to pick a day to start getting lean and then stick to that day. Life passes many people by as they delay their goals. Day after day passes by and pretty soon they reach the end of their life. I hope that this post an these comments pull a few people out of that trap.

Caleb,

That clip from Dodgeball gives me chills. One of my favorites. I also love the Yoda Clip from Empire Strikes Back (favorite movie of all time), when he says “Do or Do Not, There is No Try!”

Rohan,

It sounds like you are conquering that last little bit of fat. It can take a while to lose the last little bit. The key is to go into your HIIT in a fasted state to Jack up your metabolism and HGH response. The better you get at pushing yourself at these intervals, the leaner you will get. Make sure to track your calories and allow yourself to get hungry now and then…without going overboard. This should do the trick (Paul gives great advice as well…thanks Paul).

a student,

You can go low calorie more agressively, the more weight you have to lose. Someone with 15 pounds to lose could go low-cal for many more days in a row than someone with only 5 pounds to lose. Here is what I would recommend. Initially go 2-3 weeks at low calorie levels. I’m talking 1,000 calories per day for 2 weeks (2-3 meals of a chicken breast with some lean veggies). After 2 weeks, you will be 5-10 pounds lighter. Take a week off and increase your calories a bit. Now do just one week of 1,000 calories per day. After that you are done with the crash diet and you will be within striking distance of your ideal weight. This is basically Lyle McDonald’s approach to losing weight quickly. I highly recommend his book, The Rapid Fat Loss Handbook, for people who want to drop 15-20 pounds quickly. It goes into much more detail than what I outlined here.

brandon,

The downside of doing high rep “bodybuilding” training is EXACTLY what you have descibed here. You need to lose body fat, while getting stronger in the low rep range to gain muscle density that those guys have. The reason those boxes look amazing is that they have strong muscles for their size. When you get stronger without adding mass, you are making your muscles more efficient at generating tension. This tension is what allows those muscles increase in strength without having to increase in size. This tension also makes the muscles harder to the touch and “toned” in and out of the gym. This is the opposite of “training for the pump” and doing bodybuilding workouts. Bodybuilders look toned when the muscles are pumped, but then the muscles take on a soft puffy look when they aren’t pumped. I hope that helps!

Peter,

That clip is bad (in a good way). I am a big fan of bad clips. I have to stay away from Youtube as much as possible…it is like crack for someone like me. I search for bad shows from the 70’s and 80’s (Love Boat, Solid Gold, Land of the Lost, Zoom, Electric Company, etc.). I appreciate it that you found one that I would not possibly find on my own…and yes, you will easily get lean as soon as you put your mind to it.

FJF,

I’ll visit your blog right now. People love these “progress” blogs. I’m a big fan as well.

Great comments!

Rusty

EJ March 2, 2009 at 3:48 am

Rusty, thank you for this post. Not to sound corny but seriously man this post inspired me. I am a 20 year old guy who has a somewhat unnoticeable medical condition but one that has really bugged me lately. Add to that personal issues, mainly consisting of family stuff,I have been feeling sorry for myself and living at home, only going to college part time and floundering. I always think about “what I used to be” How social I was, how great I looked (yes I was a vain “pretty boy” who modeled a little in high school). Just feeling bad for myself and telling myself over and over its okay to flounder because “I deserve better than this, this isnt the way things were supposed to be.” Also, my dad died recently and this just complicated things further. I have really been in a funk. So what you wrote kind of woke me up. I usually visit this site for fitness tips but this post caught my eye. And you know what, everything you wrote was right. The truth is I do have “very good reasons” to give up and just continue to flounder but I also could dive in, stop justifying my funk by living in the past and get things fixed. I have support to do this and I have been in the process of seeing a great doctor and getting a better education. Not to sound corny, but this post came along at a great time for me. Thanks, dude.

Son of Grok March 2, 2009 at 2:25 pm

I have bad genes and I have had a bad metabolism. You know what? I refuse to let these factors rule my life. You choose what traits you emphasize through your actions (aka diet and exercise). At the risk of sounding trendy… its positive gene expression.

The SoG

Bill March 2, 2009 at 5:38 pm

Rusty i weigh about 310,obese.

James March 3, 2009 at 7:12 am

Son of Grok,

Like you, I have a slow metabolism too. Although based on RMR testing, over 99% (less than 1%, much less than this, may suffer from metablic disorders to go outside the range) of the population has an RMR +/- 7.5% (15% total variation) of the average. In other words, if the average is 2000 cal/day BMR, high and low estimates range from 1850 to 2150 (this is the extreme).

Although our metabolisms may be slow, that’s only a 300 calorie difference from top to bottom. It’s significant but nothing that can’t be overcome. In other words, we must work with our genetics, but the difference usually isn’t very material (even with a so-called slow metbolism) – it’s usually underestimating food intake or overestimating expenditure.

Cheers.

myra March 5, 2009 at 8:14 am

Hi rusty

warning….. deep !!
I agree its all about what you want out of life and of yourself. what your trials and tribulations are define you as a person therefore defining your thinking patterns. i have had such a s*** abusive in every way childhood many foster homes and an abusive marrige ,far too young to do that but hey, and the one person in my life who gave me inspiration to deal with everything was my foster mum who passed away from liver cancer two yrs ago. you get out of life what you put in. i decided a year ago id had enough of the way i looked and felt, hated my job and guess what? yep indeedy you got it, !!! i changed. it was myself that eventually did something about it. life is for living i might have been robbed of the childhood i should have had but hell im gonna live it now!!

Cindy March 10, 2009 at 4:06 pm

what if you have a problem with yo-yo dieting. This is what has happened to me repeatedly : I will eat a very clean diet for about a week, workout hard 5 or 6 days out of the week, loose anywhere from 5 to 10 pounds. And then the next week I end up binging everyday and gaining more than I had lost. It’s so frustrating but I know it’s a mental thing that I SHOULD be able to control. My goal is to go more than ONE week of eating healthy and keeping to my workout schedule… I just don’t know why I have had this problem

myra March 13, 2009 at 1:59 pm

cindy

Hi, i used to do the same thing!!!!!I liked to eat well and work out, see results quick then stop. I think whats wrong is your giving yourself too hard a time by changing your diet rapidly and being rigid with it. i have now lost 2 and a half stone by choosing to eat healthy each day til sunday and on that one day i can have cake or chocolate, fish and chips or chinese and because of that im still losing weight.
i still allow myself a kit kat a monday and wednesday and friday and tues and thursdays a weight watchers carrot slice cake and jelly and most days a low fat yogurt or low fat rice pudding. my point is that i dont think in my mind that im dieting . i think of eating healthier options because i work hard in the gym, see results and dont feel like im missing out on anything because come saturday or sunday i can eat what i like! and STILL lose! hope this helps you

Danielle March 14, 2009 at 6:55 pm

Hi,

Nice post…I need some advice. I’ve been eating healthy and excercising (walking for at least two hours total each day at 3.5 speed)…sure there were a few days when i skipped. but, i saw results quickly in the beginning but now the scale is telling me that i gained back the weight! it’s quite irritating since i’ve been working so hard. i’m not going to lie to you and tell you ive been eating healthy all the time, there were certainly a few days when i messed up…
i currently weigh 140 pounds and i am a 5′ 4″ female…im not really overweight but id like to get down to 130 at least.
should i change up my excercise routine?

myra March 15, 2009 at 5:31 am

Hi
Those FEW days make a difference though dont they! im no expert your’ll need our rusty for that, but from my experience i think you have built muscle which is good for definition but remember, its heavier than fat.
Also your body may be used to this form of exercise and your no longer getting maximum results meaning you have to change what exercising your doing. like combine a walk for 2 mins a jog and a run and keep alternating. HIT. hope it helps

Cindy March 15, 2009 at 11:15 pm

Myra

-thanx for the response. It’s funny because I too follow kind of the same eating style. I generally eat lower carb or low cal during the week and if I eat more it’s on Sunday. What I have realized is that you can’t think of a diet in terms of a *quick fix* like I have been. Cause you gain it all back as soon as you go back to eating more! So now I realize that I have to adopt this way for good and aim for long term goals.

Low fat rice pudding sound yummy!
I like this sugar free jello that has 10 calories, it’s great
Diet soda can be filling as well

Christine March 21, 2009 at 9:07 am

Hi Rusty,
This may not be related to excuses, but I was wondering if it’s possible that after doing Warrior diet majority of the time (not eating breakfast) would cause me to GAIN weight after i begin eating breakfast again. I’ve been reading all these diet books lately that say I should eat breakfast, so I started eating some toast and yogurt every morning, and i weighed myself this morning and I’m up 2 pounds for the week. My calories have been the same all week though, so I don’t understand. What’s your belief on breakfast? I know you follow more Eat Stop Eat than WArrior now, so I was going to slowly transition over by first adding breakfast, then doing 1-2 days of fasting. I hate to mess up my weight loss right before Summer. Also, do you think if i do 1000 calories/day for the next 2 months, it’s possible to lose 10 pounds from 125 to 115?
Thanks for all the great info!
C

admin March 21, 2009 at 2:28 pm

EJ,

Glad to hear you are taking some action. We have all had tough times, but you are really working through a bad situation. You are capable of doing big things with your life…and you are very young. You have an awesome life ahead of you!

SoG,

I love it that you overcame these odds and became ultra-fit. Seriously, you are in top shape…keep it up!

Bill,

So you are trying to get down to 190-200. Since you have a lot of weight to lose you can go for a pretty aggressive calorie deficit to begin with, but will have to be less aggressive the closer you get to your target weight. If I was in your position, I would go for a month at 1,200 calories per day. Then a month at 1,400-1,600. At this point you would have to see where you are at. Once you are about 25-30 pounds away from 200, you will want to be closer to 2,000 calories per day. This will help you avoid a yo-yo weight gain. In 6 months you can be a changed man…just work hard at this diet and from that point on stay lean the rest of your life. Six month is short in relation to being healthy the rest of your life.

James,

You gave me an idea for a post. I actually have never seen these numbers. That is nuts. I figured there would be a greater difference between people with slow and people with fast metabolisms.

myra,

Somebody once told me “You are not your past”. It sounds like bad English but makes sense. You could wake up today and instead of being dictated by habits, you can grab hold of the wheel and take control. It sounds like you did that. Congrats!

Cindy,

The big thing to remember is that you will reach your goal in a zig-zag fashion. Lose 5, gain back 4, Lose six, gain back 3, etc. To me, what you are experiencing is natural. Just try and make sure that you don’t gain more that what you lost and over time you will hit your goal. I think the big thing is thinking that you screwed up, which isn’t the case. As you get closer to your ideal weight the weight swings become smaller and smaller, but what you are doing is completely natural.

Christine,

Whenever you switch diet patterns your body will respond and then adjust. I’m sure those 2 pounds aren’t anything to worry about. If you are going to do 1,000 calories per day, just make sure you include some resistance training and you will be fine. Ten pounds in two months is certainly doable, so it sounds like you have given yourself enough time and have a good plan.

Have a great day,

Rusty

Tom Parker - Free Fitness Tips March 24, 2009 at 6:08 pm

Tell me about it Rusty. The amount of excuses I hear people make every day about anything at all can get ridiculous. If I’m being honest I do use a fair few excuses but most of the time these are just verbal excuses. I usually do accept responsibility for things in my head – I just might not let people know what I am thinking πŸ™‚

Rick Roberts March 29, 2009 at 12:47 am

So glad I found this site. I have just started with an awesome trainer three times per week. My body fat is 20% or so, I’m 43, 5’8″, and 155 lbs. Would love to be very lean and wiry.

Matt April 4, 2009 at 12:37 am

Hey Rusty,

Quick Q…for building muscle mass,is there a difference between doing one exercise per body part with a ton of sets (15 sets of curls) and doing 3-4 exercises with smaller sets (hammer curls,curls,preacher curls with 5 sets each)…is it pure stimulation on the muscle that matters or does exercise variety help?

I always wondered the answer to this question,maybe you can inform me bro…Thanks!!

LisaR May 4, 2009 at 1:48 pm

A slower metabolism is actually what you WANT for anti- aging and longevity.

The faster the metabolism the FASTER YOU AGE. ALL the animals with fast metabolisms have very short lifespans.

Weight Loss Tips @Daniel January 30, 2010 at 7:40 pm

You can speed up your metabolism by eating smaller meals more frequently, exercising regularly, and by staying under your caloric maintenance level. If you put your mind to it, you can do anything!

Nick @ Fatty Liver Diet August 31, 2010 at 1:09 am

to speed up your metabolism why not eat fruits that make your metabolism faster and exercising may help too. But when i saw your post what kind of bubbly things was happen.. Is this related to a social life?

Tom November 18, 2011 at 12:16 pm

Letting go of all the old belief systems and actually doing something about your situation can go a long way. It’s really not that hard, one doesn’t need to become sick before he can do something about it.

JH December 16, 2012 at 12:07 am

This post is BS. You will minimally speed up your metabolism by eating well, sleeping 8 hrs/night, and building lean muscle. Lean muscle burns 9 calories/lb in a day. 10 lbs of lean muscle and you burn 90 calories. Enjoy your extra 1/3 of a cup of oatmeal.

I have a slow metabolism and it sucks. FYI in thin b/c I jog on the treadmill 1 hr/day and watch every damn calorie I eat. I check my intake against my BMR almost every day. I’m so sick of chicken and carrots I could scream, but this is what I have to do to not balloon up. All so I not panic when I’m with a woman and I take my shirt off.

How old am I? Would you guess 50? I’ll be 25 next month…Genetics cost me my happiness.

J December 17, 2012 at 1:19 am

I like how I point out a verifiable fact that lean muscle only burns 9 kcal/lb in a day, which shows that a slow metabolism dominates your body shape. But b/c I’m realistic rather than positive, my post doesn’t get on the site. Do you want to keep ignoring facts?

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