How To Boost Metabolism And Basal Metabolic Rate

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 over this and the next few posts.

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.
Continue reading

How To Lose Belly Fat For Men

This is why you’ve never been able to lose your extra belly fat…

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 10-20 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 that just wants to drop a couple pounds to look good on the beach really need to go through all the extreme discipline and time suck the magazines say?”
Continue reading

Pistol Squat Progression: How To Do A Pistol Squat Or One Leg Squat

Ray demonstrating how to do a pistol squatAfter 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.

Here are a few of them. In some way, shape of form, they all contributed a piece of knowledge 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.

The Sources Of Pistol Information

Pavel Tsatsouline (The box down method works if it’s only strength you need but if you are broken, then other methods are needed.)
Steve Maxwell (Just solid stuff that works)
Steve Cotter (Inspired me with the table jumping pistol squat)
Gold Medal Bodies (I find that GMB is better than gymnastics bodies for stiff, banged up adults.
Gymnastics Bodies (Getting rid of lower back curve and improving overall spinal mobility for the handstand spilled over to improving the pistol squat. However their video demonstrations are not consistent in form instruction and I spent a lot of time digging on the forum.)
Kit Laughlin (Single Leg Squat Progressions)

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

Free Books Announcement List

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.

Subscribe to the FREE BOOK mailing list

* indicates required


When I Learned That Comfort Zones Are Success Killers

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

How To Make Money Writing – 4 Ways With Pros And Cons

how to make money writingOver the next 2000 words in this post I will answer the question of “How to make money writing” from my personal experience. In 2013 I refocused on writing as an income source in order to write my way out of a $54000 business debt and become financially free. Here’s how I did it, so you can use the same approach yourself.

At present, there are 4 ways I make money writing. Some of them are better than others when it comes to the cash flow they can bring in. I’ll explain each in detail.

My writing arsenal breaks down into four basic chunks. They are;

  • Creative Fiction
  • How To Non-Fiction
  • Commercial Writing I.E. Copywriting
  • Content Marketing – Blogging And Articles

Continue reading

Writing My Way Out Of Debt – A Journey

writing my way out of debt from the gymTired of failing to pay off my debt by working at things I hated, I decided on writing my way out of debt because at least that would be enjoyable. Writing is something I’ll continue to do even once the debt is gone (see The Conquest Of Happiness)

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.

Facing facts, I mustered my courage and went upstairs to talk with the landlord.

Sitting in front of him I swallowed my pride, “I’m not going to make next months rent. I’ve already used all my line of credit to make last months rent.”
Continue reading

What Is Courage?

Did you know that 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.

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 on the mind. Most people die knowing that they didn’t go for it. It 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.
Continue reading

Novak – Fans Monthly Free Read And Podcast

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…

-Ray Burton

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

Thoughts On Self-Reliance Optimism Trust and Self-Confidence

self-reliance and my thoughts on emerson
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.

Trust Yourself

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

How To Use Goal Setting Theory For Your Best Year Ever

goal setting theory - monks destroy goal mandalaMost 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

Freelance Writing Jobs For Beginners: No Experience Required

How To Get Freelance Writing Jobs For Beginners Using UpworkThe day I was laid off from my job as an apprentice electrician I decided to really crack the code on how to get freelance writing jobs for beginners. I had time on my hands so I started with how to get work on upwork. Long story short, I built a business on Upwork but decided that freelancing on my own is better (read on to learn why.)

Why Upwork? If there is low hanging fruit, I’ll eat it. Right now, the only thing that gets me copywriting clients is Upwork with its repeat clients and a resume on Indeed for new clients.

I’ve been copywriting for my own business since 2002 but when I lost the day job and experienced a huge dent into my income I decided to go all in on this freelance writing business.
Continue reading

Surviving Debt – Preppers Forget Economic Self-sufficiency

Economic Self-sufficiency And Surving Debt For PreppersI’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.

No more debt became my battle cry.

Surviving Debt and Economic Self-sufficiency to protect familyThe thing about surviving debt is that its a slinky and sneaky enemy. It’s a covert ops kind of threat to you.

See, it’s sexy to load up on .45ACP and argue about if it will be a flood or nuclear winter that will take everyone out. It’s not so sexy to suggest simple budgeting or developing self-sufficiency skills to get your ass out of debt.
Continue reading

How To Find Your Passion And Purpose

All right, today, we’re talking Success Principle No. 2, which is how to find your passion, your “Purpose.” Stated as 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.”
how to find your passion
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, and that’s to make money, cut obligations so I can enjoy life and be happy. 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

The Conquest Of Happiness Blog

This is a conquest of happiness blog at the coreAt 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?”
“No, dad.”
“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

The Beasts Of Hill 677 – A Cullers War Adventure #6

The Beasts Of Hill 677 - Cullers War Cullers War Adventure #6-“The Beasts Of Hill 677From the Cullers War Series (Audiobook Version Download At End Of Text Article)

In the near future, our world is attacked and will never be the same. It is a war like no other. A war of chemicals, radiation and mutants.
Continue reading

Thanks To La La Land I Need An AD-5 AC Adaptor For A Casio Keyboard

AD-5 AC Adaptor For Casio KeyboardsPulled 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.

Adaptor Info

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.

The Face Of Evil – Battlefield Barren Ch5

The Face Of Evil - Cullers War Chapter 5 Of Battlefield Barrens Book 1 – “The Face Of EvilFrom the Cullers War Series (Audiobook Version Download At End Of Text Article)

Culler stood starring at a map scratched into the ground with the other platoon leaders, listening to the intelligence update from the lieutenant. The enemy was pushing in two areas, not just at their valley. Intel said an additional force of Mutes was also holing up in a small town just north of the valley.

Again, different tactics for the Mutes who preferred to skirmish and disappear. Now the Mutes were committing everything they had in the Barrens, and solidifying their forces in a town that the Grand Union wanted for future expansion.
Continue reading

Valley Of Fire Pt2 – Cullers War Series bk1 ch4

Valley Of Fire Pt2 Cullers WarWelcome to “Battlefield Barrens” book 1 chapter 4 of the Cullers War series (Valley Of Fire PT2).

Bringing you audiobooks for free every Saturday. Written and performed by author Raymond Burton except for this intro which is of course, the automated A.I. system that is now hacking your audio delivering device. Battlefield Barrens is suitable for ages 18 and up and contains graphic violence and offensive language.
Continue reading