This is a series of articles, videos and podcasts on how to start working out again after you’ve lost most, if not all of your gains. Leaving the military has been the real test of keeping in shape when you are not forced to. Same with high school or university athletes. I’ll also post articles and resources related videos for more depth and to answer specific reader questions as they come in to me:
For example: Answers to “What are sets and reps?”
Lots of tips and answers for subscribers on how to start working out in the monthly free newsletter which you can sign up for at the end of this article.
There is also a helpful podcast with lots of answers on how to start working out below. It’s after the newsletter sign up.
If you don’t find answers to the fitness questions you have, ask me in the comments after this post.
How To Start Working Out: Step 1
Thoughts lead to feelings, causing actions that create your results.
Change is hard. Let me set the record straight right here right now. You absolutely have the ability to improve your fitness and health. If you are human (and I hope you are, if not “live long and prosper”) then you can get in shape, lose weight, build muscle or whatever. But it will take work. Read that again. If you are human, you can get in shape.
I only say this because some people believe they are born a certain way and cannot improve. “It’s genetics,” they say. Genetics do matter. But effort, consistency and focus matter a whole lot more. Continue reading →
Today’s car philosophy time is about how to stop being a people pleaser. You must ignore the opinions of others. I’m sitting outside Pier One Imports right now, waiting for them to open. I’m dictating into my phone so this will be more raw than usual. Not really safe for work. To add your thoughts, comment below.This is actually the unedited rough first draft.
I thought I would have a little chat with you ’cause I heard something today that really was cool. That was, from Gary Vaynerchuk. He says so many cool things like sometimes, I guess when you hear things that apply to you sometimes, like you get called out on your own shit? You hear like, “That guy’s an asshole.” Those are probably the people you should be listening to sometimes, I think. Continue reading →
Morning. Today I ran into a good thing that said, “Your next battle will be easier.” But prefaced by the idea that you fight the battle that’s in front of you right now.
A battle can be anything that involves conflict, right? It can be a workplace thing. Maybe a physical altercation. It can be a conversation with your partner. Whatever.
But the reason I ran into this idea is that is there a time to be bad? Is there a time for aggression? I’m at that chapter now, in The 50th Law, by Robert Greene and 50 Cent ( Amazon purchase link). So it is time to just write a few words. Continue reading →
This mornings video is about What Is Trust And Why Truth Matters. Truth and trust, like the interconnectedness of the two and all that. This is like the Dark Night Video Cast or something. I’ve got to think of a cool name.
Watch What Is Trust on Youtube
I think it’s like a warm blanket, because when you find somebody whose words ring true, and you know that at the essence of it, what they’re saying is real, that it’s not a consensus of the general population, or it’s not what’s acceptable, so everybody deems that to be the truth, but the actual truth at the bottom, because you know, there’s things that people don’t speak about, and there’s … But you know at a core level that that’s the way things really are. So, truth and honesty, and howone-minute they are as a bedrock to a solid relationship. That’s all I have for you in a one minute version. Continue reading →
Ray Burton: As you get over 40, your metabolism starts to slow. It was never a problem for me before so I didn’t look into it much. But now I’m 43, and as I started research on how to boost metabolism, I realized it is a huge topic and that a lot of people want to speed up their slowing metabolisms.
So what we’re going to do today is cover how to boost metabolism, sculpt your body, burn off body fat, develop unstoppable motivation and much, much more.
At the end of this information, you will also find a video and podcast about how to boost metabolism that I did with author Nick Nilsson.
I’m Ray Burton, author of “Begin At The Gym,” which is your complete blueprint to starting from scratch with the goal of losing weight and building muscle with no prior training experience.
However, in this series of articles, I’m going to answer specific questions submitted via e-mail in response to when I asked my readers what they wanted answered about how to boost metabolism so you can sculpt your body, burn off body fat and develop a lean muscular physique.
Basal Metabolic Rate – before we talk about how to speed up your metabolism, we need to talk about your basal metabolic rate (BMR).
BMR is used interchangeably with Basal Energy Expenditure (BEE) most times. All we care about is that your Basal Metabolic Rate is where we start fiddling with calorie intake if you are a numbers type of person. If you are not a numbers type person for dieting, then there is more on how to do that later.
For now, you need to know this if you plan to boost metabolism by the numbers.
First step – losing fat and maintaining your muscle is the key to looking good. So you need to take in less calories than you currently are, but not so many that you lose muscle. Your protein intake and resistance training will maintain your muscle, but we’ll get into that in a different section.
For now we need to figure out just how many calories it takes to achieve this. Use the Harris benedict equation for BMR that I have provided a link to or you can do it the manual way if you’re a geek at heart. This is the equation that most registered dieticians use.
Harris benedict equation
• Convert your weight from pounds to kilograms. Take your weight in pounds and divide it by 2.2. For example: 190 lb / 2.2 = 86.3 kg;
• Convert your height from inches to centimeters. Take your height in inches and multiply it by 2.54. For example: 58 in. x 2.54 = 147.32 cm.
Listed below are the equations, for both men and women, in order to calculate your Basal Energy Expenditure (BEE). Your BEE is the amount of energy you need in order to maintain your weight at bed rest or no activity. Therefore, your BEE is also used as the standard for your total calories needed when you are active and want to lose weight because the activity will cause the calorie deficiency needed.
66 + [13.7 x (weight in kg)] + [5.0 x (height in cm)] – [6.8 x (age in yrs)] = BEE (in calories);
655 + [9.6 x (weight in kg)] + [1.8 x (height in cm)] – [4.7 x (age in yrs)] = BEE (in calories)
Now onto how to boost metabolism…
How To Boost Metabolism – The Q&A
The first question is from Lisa. I’m just going to read these out as they were put in. If they seem weird, such is the nature of questions that are submitted.
Lisa: How do I get truly lean and mean?
Answer: You work out and you watch what you eat, and you know what? There’s not much else I can say to a question like that, because it’s so vague and general, because I don’t know your weight, I don’t know your activity level and I don’t know what you’ve been eating. The first thing, if you’ve never done a thing in your life is to get active and then start looking at what you’re eating and as vague as that seems, that’s the good answer to that one.
Having said that, you need action steps. For getting active from a completely non-active state, I recommend daily walks. As soon as possible after starting that, I would incorporate a very short yoga flow every three days. Perhaps just 5 sun salutations. I find at this point, people generally want to start doing more. If that’s the case, it’s time to pursue a movement practice that gets you fired up. Could be anything from yoga, to weightlifting to rock climbing.
For eating, start with eating at least a salad a day and paying attention to what foods you eat that have sugar in them. Cut back on those sugary foods and eat more real food.
The next question from Pammy; this one’s a little bit more in-depth.
Question: If I’m doing high-intensity workouts five to six days per week, can I keep my [calorie] intake around 1,500 initially to jumpstart and then ramp up the number of calories as needed? I’m doing your workouts plus Insanity and their plan says I should be eating around 2,000 calories per day, but I find it to be a lot of food to eat.
Answer: That’s pretty normal, that kind of question. You can go into a deep caloric deficit very short-term just for a jumpstart, but the longer you stay down there, the more muscle you’re going to sacrifice. It will only work for a limited amount of time before everything starts to shut down. Having said that, one good way to go about that is to go to your proper level of calories and keep zigzagging, so if you have the proper level of calories one day, but then drop down low the next and then come up to where you’re supposed to be the next day. Or do two low calorie days, then one up. Any configuration of that sort so that you’re always circling around your optimum caloric intake.
As far as whether you should be eating 2,000 calories per day or not, that’s really hard for me to say, because again, it depends on activity level and leanness factor, for lack of a better description. Someone that’s really obese and someone that’s really lean have different needs and I don’t know what calculator you used, but I do know that the Insanity program is pretty good and I would probably say that they’re close to the ballpark. Of course, I can’t attest to that, but for you saying that it’s a lot of food to eat in a day, that is what 98% of the people out there say when they start eating whole foods in the proper amounts.
As soon as they start eating correctly they tell me, “This is a lot of food to eat.” So even if they find it a lot, if you want some really good results, you just have to buckle down and do what’s necessary. How you’ve learned what to eat so far in your life might not be how you should be eating to attain your present goals, so it’s going to take some time to change.
Question: I have heard that a slow, but long walk, 10km-ish is as effective for fat burning as high intensity cardio; is this true?
Answer: Answering this question is like writing a research paper. Is it as effective for fat burning; let’s quantify that. Yes, it is, but we have to put time in there, the amount of time spent exercising to the amount of calories burnt. When you say, “Is a long and slow walk as effective for fat burning as high intense cardio, you’re talking about the fuel that’s burned. Are you burning fat or are you burning glycogen, so in that aspect of the equation or the question I would say yes, maybe even more so, because the percentage of fuel that comes from the oxidization of fat is on par or more. However, if you’re looking at the overall grand scheme of things, it’d be a different thing. If you burned 100% only fat and you only burned 50 calories walking slow, but you burned 1,000 calories in high-intensity cardio, you would lose more weight doing a high intensity cardio.
What you have to take into account is at the end of your cardio for that day, how many calories did you burn and how did it affect your system? That’s the more important factor. If you go for a long, slow walk for 10km and you end up burning, say, 400-500 calories based on your body weight or whatever and you did high intensity cardio for, say, 20 minutes and burned 200 calories, then the long, slow walk was better for you on that day. There are a lot more variables in there as far as, say, the high-intensity cardio workout may be causing muscular growth and stuff like that and the hormonal responses are much different between the two, but at the end of the day the easiest way to answer that question is to say the cardio that’s best for you is the cardio first, that you’ll do and second, the one that allows you to burn the most calories if you’re after fat loss. Good enough.
A lot of people get into the argument of which is better for results, then they talk about the hormonal responses and percentages of whether you’re burning fat or whether you’re burning sugars and so on and so forth and they forget about the fact that at the end of the day, you just want to create a deficit in order to lose weight or fat.
How To Speed Up Metabolism With Nick Nilsson
Today on the Show, we talk with Nick Nilsson author of Metabolic Surge on how to speed up metabolism for a lean physique. Nick is known as the “Mad Scientist Of Muscle” and has a degree in physical education and psychology. He used to do one on one personal training before making the switch to helping people build muscle and burn fat online through his fitness training books and membership site.
You can ask me (@RayBurton) a question on twitter with #askrayfitness
Questions Nick Answers From Listeners Today:
• Why he wrote his best selling book Metabolic Surge on how to speed up metabolism for burning fat and actually building muscle.
• Carbs. No carbs, carb cycling, carb type for keeping muscle but burning fat… what’s the deal?
• Heavy weight and separate cardio or high rep weight training for fat loss?
• Which is better, separate cardio or supersetting for fat loss?
• Bodyweight vs weight training for the ultimate physique?
• Favourite Split or workout Method
• How to eat for optimum fat free muscle? Frequency, ratios, paleo ect
• What his general method of training is
• The biggest revelation in his training evolution and a ton more in tips, tricks and pro advice.
In this show we mention a free report that Nick has prepped for you folks. It includes:
1. The BEST way to do weight training and cardio to maximize the fat-loss results you get from each.
2. TWO powerful fat-loss workouts, including suggested exercises, sets, reps, rest periods…that will have you out of the gym in 25 minutes or less!
3. How to use this program no matter what training level you are…from total beginner or very advanced.
4. Why this workout will have you sweating even HOURS after you’re done (the metabolic boost you get from this training is unbelievable – you’ll be burning fat long after the workout is over).
… and much, much, more.
How to Speed Up Metabolism With Nick Nilsson
THANKS FOR LISTENING!
Thanks for joining me again this week. Let me know what you think in the comment section below! If you’d like to send Nick a personal message and say thanks, you can reach out to him at his website, Fitstep.com.
If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post.
Thanks again for joining me, and a very special thanks to Nick for making the time to chat with us. Until next time!
The Music In Todays Show Was Provided By:
Argofox is an Electronic Dance Music (EDM) promoter that supports upcoming labels and artists from all around the world! The intro and outro to todays show is called OMFG-Hello
Today I’m going to outline how to lose belly fat fast, especially for men.
There’s a big problem out there for guys trying to drop a few pounds and get a lean muscular body. Actually, there are 7 BIG PROBLEMS. But they are easy to fix and you’re about to discover how.
On a recent vacation, I realized how simple losing 8-10 pounds in a month can be. You just need it laid out step-by-step to cut through the confusion out there. So that’s what I’ll do for you.
Have you ever wondered, “Does a regular guy wanting to drop a couple of pounds to look good on the beach really need to go through all the extreme discipline and time suck the magazines say?” Continue reading →
After I got injured, I looked up all the masters for a good pistol squat progression and am happy to say, I found the answers I was looking for.
If you are broken, it can help you too.
Here are a few of my resources I pulled from. In some way, shape of form, they all contributed a piece of knowledge to my pistol squat progression that at some point glued onto another piece to bring me to the final objective of doing a one leg squat.
In the end I have the routine and approach that showed me how to do a pistol squat that worked for my body. My body’s kinks, injuries and limitations. If you’ve weight lifted using the squat, deadlift, bench, overhead press your whole life, then our bodies are probably similar.
Kit Laughlin is well known to those that are into flexibility and a fully functioning body but I wish he were even more known to the mainstream fitness crowd. He is a humble man who always speaks kindly and offers great courses for the most reasonable price if not free. Continue reading →
Welcome to the free books announcement list. If you are on this list you’ll get an advance email
containing a free amazon download link for kindle to get each new book or short story I publish FOR FREE before it goes full price on Amazon.
The link I email YOU, will be active for 24 hours.
What Kind Of Books Will You Get?
I write military sci-fi, sword and sorcery, self-help and fitness books. So it’s a mix of fiction and non-fiction.
What I Learned Today: Comfort Zones Are Killing Your Success
I wanted something I didn’t have yet. I wanted to be a winner. A success. So I sat around and hoped really hard for it. I didn’t realize that I’d have to do things differently than what I had been doing if anything was going to change. I’d watched the Law Of Attraction and figured it should probably kick in for me at some point.
So I waited. I had no inclination to change my daily habits because I was a unique little flower and the world owed me for my awesomeness. Continue reading →
Today we have a bunch of outer tricep workout exercises for you and this is an awesome muscle. It sticks out like a slab of muscle on your outer arm and makes your arm look thick from the front. When your standing side on the outer triceps looks like a half moon sitting there on your arm and screams POWER! Continue reading →
Tired of being a starving writer, I decided to get serious. Here is how I got out of debt and it might not be what you want to hear. Writing is something I’ll continue to do even once the debt is gone. It’s part of my (see Conquest Of Happiness)
Here’s how I got into debt…
Back in 2011, I was sitting in my gym you see above, staring at the excel spreadsheet in front of me.
I saw no way to dig myself out of the $55239.00 business debt I’d created, and had scrambled around like a squirrel looking for a nut for months.
What is courage? It’s one of the four stoic virtues. The other three are Wisdom, Justice and Moderation. Specifically, courage is the quality of mind or spirit that enables a person to face difficulty, danger, pain, etc., without fear. I would say DESPITE fear.
And what does this have to do with helping you?
To explain, the single most common regret of the dying was wishing they had the courage to live a life true to themselves and not the life that others expected of them? Because when people realize that their life is almost over, they look back on it with clarity.
When you are about to die, there is a clarity that only exists in that precious moment. Everything pales in significance, and only that which truly matters is able to remain in the mind. In other words, most people die knowing that they didn’t go for it.
This is your life. When you die, it’s a journey you will make on your own. Only you will have to deal with the consequences, so make your own decisions. Those decisions will require courage. Continue reading →
Welcome To The Monthly Pulp Fiction Free Read.
Welcome New Readers!
Do you like action, adventure, and mayhem? How about a post-apocalyptic wasteland with soldiers protecting walled cities from radioactive creepy crawlies?
Cool. Me too but you’ll have to supply your own heavy metal soundtrack. I’ve got Judas Priest playing over here.
Anyway… you can get all of the above with the FREE monthly adventure podcasts and kindle downloads. Think old time radio and pulp fiction. You can get it all here on this page by clicking the link at the end of this article.
I hope to see you around here more often and here’s a little about the series below…
The Barrens is a vicious post-apocalyptic wasteland where battles rage between Union Forces and a mutant Hoard army. It’s a dystopian world where you must choose between the safety and rules of living inside the wall, or the danger and chaos of the freedom outside. Continue reading →
Excerpts and thoughts on self-reliance and what they mean to me. Starting with Emerson and adding as I go. As I read and re-read different essays and passages from the past, I will edit them and makes notes on what affects me most. You can sense the great messages in writing from the past, yet some of it gets lost in the older language used. As I go through this and understand the deep messages, I’ll put them into easier to understand vocabulary.
Genius is belief in your own thought. Belief that what is true for you in your private heart is true for all people. Speak and follow what your gut is telling you instead of going with the flow. We call Moses, Plato and Milton great people because they wrote what we all think. Not what we all say. Learn to trust your intuition and flashes of mind more than the voices of authority washed in public opinion. Continue reading →
Most goal setting theory guides say to form a life long, 25 year plan. Then work your goals back from there to do what you should right now. I don’t agree.
I’ve been there and tried that. The problem is that you truly don’t know the person you want to be in 25 years. You think you do. If you are living life fully, you never know what experience might turn all your best-laid plans on their ears!
14 years ago I was in the Canadian infantry and my goal was to become a sniper, crawl around in the jungles of panama and save the world. Now I’m writing to make a living. How does that work?
Life has a habit of changing. That means you and your goals will too. Why do you think there are so many divorces? People grow, they evolve and they become new creatures. Sometimes they turn into creatures that just don’t see eye to eye on things anymore. Their goals and expectations for life change. Continue reading →
I’ve always been into prepping. From setting traps and tying knots as a kid, to my days in the Canadian Infantry. I’ve always invested in skills rather than stockpiles. But one day I realize the biggest threat facing me was surviving debt and increasing my economic self-sufficiency. … and I needed to fix it fast.
Today, we’re talking Success Principle No. 2, which is how to find your passion, your “Purpose.” Stated in the book, it says, “Be clear why you’re here. Decide upon your major, definite purpose in life and then organize all your activities around it.”
Now, for me, my note is that people go a little too foo-foo here. So, for example, I don’t know why I’m here. I’m 40 now. I have no crazy, Ghandi-like purpose or passion that I know of. My main motivator is pretty simple. It’s making money, cutting obligations, and enjoying a happy life. So for me, phrasing it that way makes a lot more sense than to think of smelling crystals and burning incense and stuff. But anyways. To be on purpose means that you’re doing what you love to do and doing what you’re good at and accomplishing what’s important to you, so that’s how I see it. So that brings up the integrity thing too. I’ll link to the integrity post right here; that’s a good one. Continue reading →
At the root of everything I write, this has become a conquest of happiness blog. All the goals we chase in life and all the things we pursue – have happiness as the seed of inception. These summary notes are the thoughts generated by reading books, listening to audio’s and putting one foot in front of the other.
Sitting on the side of a mountain, a boy and his father were on a bowhunting trip when a scene unfolded in the valley below.
The father pointed, “Do you see the wolves eating the deer from the rear up?
The boy watched fighting the desire to pull his eyes away, “Yes.”
“Do you know why they do that?”
“Do you think it is to let him enjoy life a little longer before they have to kill him? Maybe because they are sorry they are killing him?”
The boy watched the deer’s hind quarters crumble under it’s own weight.
“I don’t know,” the boy said looking away.
The father lit a cigarette, “They are keeping him barely alive so the meat stays fresh longer.”
The boy crunched his eyebrows and looked at his dad, “Is that why the factory gives us the weekends off?” Continue reading →
Pulled out the old Casio CTK-3000 keyboard today. Watched La-La Land and thanks to it’s killer soundtrack, our house has the piano bug again. Opened the box to find the AD-5 AC Adaptor was gone. So I started hunting around for the proper adaptor after looking in the owners manual and a bunch of googling.
Here’s the link to where I found it on Amazon after much running around locally here in Calgary Alberta. I called the usual music stores and they could order it in but I thought I might as well order it from amazon if I was going to wait anyway. I needed a USB-C to USB-A cable while I was at it to instal Kodi on my Apple TV.
Plus I can always use another book to read.
Might as well kill multiple birds with one stone.
I included a picture of the adaptor up there so you could see the info. You may be able to find an adaptor with the same stats around your house. You never know. You’re looking for a center negative, 9V 850 MA adaptor on a 120v source.
Why Not Buy A Universal Adaptor?
That’s what I thought. I went to Canadian tire thinking that if I got a universal adaptor I could cover all my adaptor needs instead of just getting the AD-5 Ac Adaptor for solely the keyboard.
What I didn’t know is that a lot of adapters have a positive center pole. This includes the universal adaptors. Guess what the AD-5 Ac Adaptor you need for Casio Keyboards has?
Yup. A negative center pole.
I Bought A No Name Casio AD-5 Power Adaptor
Why did I go no-name? If I ordered in the Casio one to a local store it would cost me $43 plus gas. If I ordered it from Casio On Amazon it cost $59. The no-name one cost $11 Canadian and had all 5 star reviews.
I’ll let you know how it all works out when the order arrives.