Fixing Your Metabolism
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- čas přidán 22. 08. 2016
- Metabolism and how to restore is based on my opinion on the topic. It's very common to come across athletes who have under performing metabolisms for varying reasons so I thought I would share the explanation I give to those who ask me about the process.
- Sport
Finally! searched long enough to find out what my prob is, bmr calculated around 1800kcal i was eating around 1800-2200 per day,training 5-6times a wekk no wonder i couldnt lose fat and when i try to bulk i gain fat super fast, time to fix this. Thanks for the info!
FrenkPrank how did it go?
How did you fix this?
Your videos has literally become my classroom. Thank you for taking the time to get this information to us, I greatly appreciate it. It was because of one of your videos, I realized that I needed to reverse diet because I had been in a fat loss phase for years and was no longing losing weight, just maintaining, give or take the same 6 pounds. Thank you! A million times, Thank you!
I am glad you enjoy them!
Very informative! I am by no means an athlete but had no idea how much I was impacting my metabolism through weight loss then weight gain from binging. Thanks!!
I have been experiencing this from a year now. I knew something was off with my body but couldn't figure out what. As a former athlete, being out of shape was really affecting my mental health and I didn't know how to fix it. This video answered all my questions. Thank you so much for this video. I really appreciate it! you have no idea how much of a difference this video has made in my life. Thank you so much
This video was so good. It was agonizing to watch, as I have lived this. Over and over and over again.
I just love your videos Paul! They hurt sometimes but it is a good educational pain. When something hurts, you remember it.
Thank you for all that you do, and for just being “you“ Paul.
-Edith Williams
( future client )
I’ve watched a lot of your videos (and a lot of videos on this topic, in general) and I have to say, this is the best one. It added an extra bit more detail to what I’ve learned so far. Thank you!
Great content! I'm going to send everyone that asks me why they can't loose weight on low calories to this video
Thanks I really appreciate that Sabrina!
Love love love this!! Makes SO much sense. You're s rockstar, Paul. Thank you for providing stuff like this.
Thank you for the info. Just started reverse dieting 6 weeks ago and I’ve been binge watching your channel to get a better understanding.
Hello, how did it go??
Very valuable info. I think the most important thing I learned from this is "PATIENCE". Thanks for sharing, Paul.
Thanks Paul, will keep that in mind! I'm already in a 20% kcal deficit off my maintenance, just have to be consistent, patient and keep pushing forward! And thanks again for the informative video, I now have a better understanding of how the very important metabolism we have adapts to our caloric intake!
Hey Paul,
I've been really enjoying your videos over the last few months, you've been consistently putting out great content. This is probably the best explanation of metabolic adaption that I've seen :-)
I'm sure I'm not the only one who really appreciates what you're doing at the moment.
Sincere thanks,Mike
I really appreciate the feedback! THank you.
Love this. Those multi color lines are a great analogy for how frustrating/complicated dieting and metabolism can be.Needed to hear this today.
I am glad you enjoyed it.
Thank you so much for giving us this information. Was going through a difficult time losing weight, and now I realize I starved myself before and I'm increasing my calories and my mind is boggled on my non weight gain and fat gain. There is some but so minute at this time. I am still looking at your videos and hopefully will find out how you know when to increase... when to stop... and when you're metabolism is good again. I have searched and searched and can't find anything regarding this!!!
This was super helpful!! I feel so much more in the loop. Thank you!
Welcome
Excellent video, thank you so much Paul!
Really love this breakdown and analysis, I can definitely relate. Great content! Trying to get my metabolism back up after a long cut.
Love your videos ! So glad I came across them
This video was actually the best "Diet Metabolism" video I've whatched so far! I search for real nutrition and fitness information every single day and I get disappointed almost every time. Thank you for this great content! Please, keep going with these informational videos, they really help those who want to learn more about how things work instead of just following "instructions". I believe that, when we know (or at least have a good idea of what's going on) what we're doing to our body, it becomes much more simple to push it further through the entire way. Thank you again!
Thanks so much for the great feedback! Glad you enjoyed it.
Thanks this open my eyes!! After years of trying to get a sixpack, mow I know the truth! I gone do it how you tell!! I take 2 years from now to get to my goal!! Thanks Paul!
Keep up the great work! This is EXACTLY what happened to me!
Thank you for this! Great visual!!
Fantastic episode and visuals! Thank you so much Paul.
I was worried it would come across poorly so glad you like it.
Great video. I've been working with Laurin for the past 13ish weeks to do exactly this. Her social media led me to yours. Your videos make this process easier mentally. Thanks you.
I am really glad they helped, thanks for the feedback.
Quality content Paul 💪🏽 Thanks for sharing
Thank you for explaining this. This helped me understand where I'm at ❤️❤️
Very welcome!
Appreciate your time to cover this topic .
Could you do a video on reverse dieting/restoring metabolism for overweight/obese people? Especially those who have been overweight their entire life.
+Caroline Lindz I have a few already
Paul Revelia k
+😔
Hey caroline.. I hope your doing great
Can you please tell me did you do the reverse diet and how things worked for you!?
I enjoyed the visual aid here! It definitely helps to clarify how metabolism works...as I'm going through my prep, I find myself to be so fascinated by how the body responds. Thanks for wonderful content, I happily share your channel to people who are interested in flexible dieting and understanding how it works😊
Thank you for the feedback, I will keep putting out the best stuff I can.
Really informative! You have described exactly what I'm going through. Thank you!
Glad you enjoyed it, thanks for the feedback.
Great video Paul, I've been trying to learn as much as I can about the metabolism after competing in my first bikini competition and wanting to reverse correctly and have a healthy metabolism. Your explanation of the basics of metabolism and its ability to adapt was great, it makes much more sense now! Very informative and the graph helped so much, it put into perspective the process of dieting and how a reverse diet is literally a reverse of the diet phase. I find people can accept that with a cut or a prep, you start at a certain amount of calories/macros and you chip away at them as you hit sticking points because your metabolism adapts. But people don't seem to understand that you can do that in reverse, slowly adding calories/macros so that metabolism adapts to a higher amount. Makes sense 👍
Thanks for the feedback, glad I was able to convey the information.
Thanks dude :) a lot of people like me needed to see this so thank you for this video and good job 👍
Awesome video man! Thanks a lot! This was the exact one I needed to see.
Glad it was helpful.
thank you for the info it really made understand what my body is going trough.
Loves this video! Very helpful Coach!
Thanks Monika glad you enjoyed it.
So informative! All competitors or people just interested in losing BF need to see your page. 🙌🏽 knowledge is power
I appreciate that!
I used to gain on 1200-1400 despite 2 hours running and walking. I slowed down in the day due to hunger. When I increased to 1400 and cut my training to 30 minutes I lost weight. I got my metabolism tested as I was terrified to eat, mine was 1339 resting and needed 400 extra calories if I ran and moved around. I lost the fat that was around my midsection it was that high. I would agree with this approach.
Hello! How do you get your Metabolism tested? Where would I go to get something like that done? Thank you
WOW! Excellent explanation!!!
Thanks Alicia!
Omg. This is me !!! Thank you Paul for explaining this. Was a figure , physic competitor for 2 years, quit and now I can’t increase calories because of low cal diets and post menopause. Wish I could find a happy medium anyone that can tell me what my macros should be.
Awesome and very informative info, thank you clearing some things up.
My pleasure!
It was good to see a visual of this process, thank you!
Thanks Morgan I am glad that helped.
So much great info in this video. Great job Paul!
Thanks Cohn, glad you enjoyed it.
That was really helpful to understand. Thank you!
You are welcome
Great explanation.
Thank youu sooo much ! Searching for this information for such a long time xx
Happy to help
Thanks for the great content. Recently, I've been eating at maintenance or a slight surplus due to a long term deficit that wasn't accomplishing anything towards the end. What is the best approach to bounce back from a binge day while doing this? If maintenance is 2000 kcals and I eat 3000, should I consume 1000 on the day after, 1500 for two days after, or just deal with the fat gain and maintain the 2000?
Very informative video Paul! Loving all the great content 👍🏽
Thanks Chad.
Hey Paul, amazing explanation,love your content. I'm actually struggling with this exact problem. I have 2 things which I would really like to ask you. So first of all if I were at 15% body fat and I gradually reduce calories by 100-200 every 2-3 weeks along with one hour in the gym until I reach my desired body fat of 10% and then I gradually increase calories bye say 100 every couple weeks in the hope to positively adapt my metabolism would I still be at roughly 10% body fat or would I go back to 15%?? And the second thing I would like to ask you is what would you recommend a person with 15% body fat and very poor metabolism do to get his metabolism back on track and start losing body fat? Thanks Paul.
Hey paul
I am from india and your video on reverse dieting, really helped me out, 2 months back i drastically dropped my calories to 600-700 cal. And later was stuck on 77 kgs btw i am 5 feet 11 then i came across your video now i am eating close to 1300 cals and still increasing it, my efficiency in gym increased and best part is i am finally able to lift more and still able to loose weight, i dialed back on cardio as well..
Thank you paul
I owe you one
That's great, congrats. You should not eat so little calories as 700 - that is too little! Especially since you are so tall 5'11" you can eat more and still lose weight
@@scarlet8078
So true scarlet i realised that, l guess on time because i was on that diet for 2 months and now i am eating close to 2300 cals and still increasing it. I have lost some serious fat not hust weight especially around the waist, cardio is at minimal with large amount of strength training. I finally feel good and don't feel like starving all the time. Paul is really putting the good word out there. 😁
Ty!!!!! So much for this! I have been a dancer for years. And have also struggled with anorexia for many many years. Sadly I feel if I have a day I’d normal eating? I will gain 2-3 lbs!!! I have realized that my poor body is suffering greatly! But I do want to be at a healthy set point weight for my muscular shirt body. I’m not meant to be skinny. I have achieved it by starving my poor body and overExercising! Nooooo not good! So I understand I need to slowly increase my food intake and also conquer food fears as well. God can help me. But this information also really helps! God bless you!!! Totally subscribed!!!
Paul, this is perfect for me right now. Thank you. I competed at Masters Nationals proceeded to reverse perfectly for 10 days...then I had my anniversary trip to France! Uh oh...ate enough for 2 grown men for 10 days. Obviously Putin some body fat. A little too much for my comfort level. I'm back to eating what my macros were before I left for the trip. I do want to shed a few lbs. I'm thinking I'm going to stick to these macros and see what happens. I've had a few untracked meals since I've been back too. I am using IIFYM. I LOVE IT. I found this video very helpful. I am seriously considering hitting you up for coaching. I want to compete at masters nationals again next year. 😊👍🏻
Thanks for the feedback, reach me anytime!
Wonderful explanation thank you very much.
Thank you for the feedback.
Thank you for explaining this. I've been on calorie restricted diet for a long. I need to reverse it now.
This is invaluable. Thanks paul
Wow! Thank-you so much!
Amazing video thank you so much!
Nice. We should see that same graph and discuss why cheat meals work and how each variable responds.
all your videos are real and true love your channel paul!
keep them coming (:
I appreciate that and you I will!
thank you sooo much! im struggling wirh this exactly.
Thanks for explaining this! Going to show this to friends who are also trying to lose weight on low cals and won't listen to me lol.
Glad you liked it Nicole
Thanks for the great content! Really great chart.
If someone is mentally fatigued and just want to bring up the energy anymore to properly reverse diet out of the low metabolism an just right back to maintenance based on ad libitum intake and eyeballing how long would this take to reset the metabolism after a year of chronic dieting / binging cycle with more or less no weight loss but calorie restrictions?
Maintenance changes, so it's lower. I would suspect it would take almost a year to restore overall well being.
I've just done my first bodybuilding competition, it has been 3 days and as you might expect i did binge and gain about 20 lbs in those 2 days. I was thinking of going back to my pre contest diet but I'm glad I watched this because I understand more about metabolism. I guess my best solution is to stick to a caloric meal plan, let my metabolism adapt to that and slowly raise my cals each week depending on how much weight i'll put on because it's just too late to reverse diet now. If you have any suggestions or tips please let me know. This video deserves a thumbs up and you deserve a like for sharing this video.
*other info* I also have developed swelling in my legs I think the correct term would be edema. Just to give a little insight, I have used dietetics upcoming to the show and did all that water sodium manipulation so now I'm holding on to lots of water due to the amount of high carb and sugar consumed over past two days. Probably majority of the weight I've gained is some body fat and maybe 15 lbs of water weight.Just my assumption.
Thank you you really explained good
But what if i had a cheat day or meal will my body reacts the same
Sometimes autofocus is not our friend. LOL But really fantastic explanation man!
For real, I was going to edit or reshoot but I keep it real and grainy! That's what I tell myself.
Excellent video Paul! Thank you! Your video seems to apply mostly to those individuals prepping for a contest. They are probably already under 15% body fat. I'm wondering if metabolism would drop as much for an individual over 15% body fat? My thinking is that a person over 15% body has a lot of fat to spare so the body would not feel the need to reduce metabolism as much. What do you think?
Thanks,Paul. I have eaten very poorly for years. I am now back in the gym and am struggling to increase my calories intake. This makes total sense to me, I’m hoping to restore my metabolic rate. Looks to me like this will be a long term battle.
Hi Paul , thanks for your contents , it's so useful , it helps a lot . I have a question : let's say you ended up you caloric restriction period and you start reverse dieting to fix your metabolism . After some moths let's say it's time for start bulking so your Caloric Intake will be above your TDEE but you are still reverse dieting , this will cause problems ?
This was beyond helpful. This information was amazing. I really appreciate you sharing.
Thanks so much Bailey, glad you enjoyed it.
I'm a very intuitive eater but stuck at a plateau. Is time the best thing for 'resetting' your metabolism?
time and eating more, you may need to track a bit.
Paul, thanks for the video. I have been at a calorie deficit for 2 years and have slowly lost 65 pounds. Now I am realizing that if I go above the 1500 calorie mark I gain weight pretty quickly. Would you suggest sucking it up and reverse dieting for a while (6 month to a year) to bring my metabolism back to normal than trying again? I have heard that it is not healthy to be at a calorie deficit for a long long time and it can have the same effect that you have discussed in this video.
Great info I've been working on a similar video. Never too much good information.
Thank you!
Such good information!!
Glad you enjoyed it
I’ve watched tons of video about metabolism and this is the one that I completely understand what the problem is
Well done! Solid info that is applicable ❤️
Thank you Tabitha.
Very informative video!..... Im currently on a cut ( i dont compete i just wanted to shed body fat).... Its now october and i started it in june. I have no idea my numbers but the way my clothes fit id say around 20 pounds lost so far....i went from eating around 4,000 cals a day to 1,500.... I have a few cheat days every now and then to just to help me mentaly.......with no shirt im shreded and really pleased with the results...but with one on i feel ive lost all my mass and look like i dont even work out..i realize that when you gain muscle mass, a bit of fat naturally comes with it.....what would you recommend doing as far as caloric intake when you have hit the place you want to be to keep it?
Learned a lot from this video. Thanks!
very glad you enjoyed it thank you.
first off this is the best explanation of this process that i've seen online yet! excellent job.
one question, where does excessive cardio play into this? how does that play into this description?
Thanks!
Are you taking on any clients? Great video by the way!
Very informative! Thank you.
Thank you.
Hey great video!! So basically what I got from this is don't do any cheat days when working towards a competition , but rather finish the competition and then gradually increase calories?
Really helpful video Paul! I'm actually applying to grad school soon and this is a topic id love to do a research project on
Me too actually, metabolism is something that is so complex and I want to know everything!
Great thanks Paul. Please more on essential ness of refeeds and or diet breaks, what thy would entail and amount to. Love Zoe.
i went raw vegan and started doing tons of cardio for "health" and lost tons of weight. once i went back to eating cooked food (more calories) i immediately started putting on weight. this has been a few years now of back and forth and just now learning about metabolic damage. thanks for this!!!!
Thank you. Makes sense.
Hi ! Thanks for this video it explained a lot.
I have just recovered from a binge eating disorder that lasted for a year and made me gained around 15 kilos. (I come from a very active national level athlete lifestyle where i would usually train around 2 to 3hours a day and then suddenly stopped but kept eating the same so obviously gained some fat and fell into the trap of dieting intensively until i turned to binge eating)
I have now stopped binge eating but am still on the same body fat percentage as before and would like to reduce it but everytime i try to reduce my calorie intake (from my maintenance of around 2000 to something lower than 1600) I can feel myself falling back into the negative thoughts that led me to binge in the first place.
What would you suggest i do ?
Reverse dieting and immense patience and self love
How did you stop binge eating?
Hire him as a coach
wow! I wish I would have seen this video sooner!
I just have a question here, when the person described gained that fat when he ate more calories and said I wanna lose the gained fat why did that person lower his caloric intake lower than when he gained the fat? he should have based his calories on his current weight ( after gaining the extra weight )
thanks
awesome vid, thanks.
So informative Paul! Thank you for putting this information out there!! I just got done with a comp in June an have gone into an improvement season. I have struggled with the weight gain a bit so this really eased my mind an put things into perspective!
It's often tough to see our body's put fat back on but it's usually in our best interests to do so.
+Paul Revelia yes wise words! Are you going to Olympia?
Yes i will be there.
Very informative video! Thanks to you I understand my problem. Can someone like myself who is not a competitor and has a history of restricting calories, build muscle in hopes of losing 20lb of body fat? I weigh 152lbs. I am not trying to get shredded.
Omg thank you soooo much very informative! Give me ads to watch
Excellent video and demonstration on the board. I am 4 months into a reverse following a 13 month cut to single digit body fat ending at 1800-2000 calories. I am adding 45 kcal to my daily total each week. I am now up to 2950 kcal per day and although weight has started ticking up about 0.2 to 0.3 pounds per week over the past month, I have continued to lean out a bit, likely due to being significantly more energetic throughout the day and in the gym. Metabolism recovery in a controlled manner is real and effective based on my personal results. I will continue to reverse and use it as a lean gain strategy up to maybe 12% body fat and then maintain there for several months to allow the adaptation to settle. If anyone is interested, I add 1 gram of fat and 9 grams of carbs each adjustment. I keep fat 25 to 30% of my total calorie intake. I turn 50 this year and it seems I do well with a bit higher fat percentage.
Hi, how do you know you are adding 45 cal? It seems like so small of an amount and hard to measure consistently. I try to track but for example if you eat a ribeye steak, you know how much it weighs but it's hard to know the macros of fat vs protein. I am a female runner who eats ~2400 cal per day (I am only ~120lbs) but I want to decrease my mileage a bit to focus on other types of training, and that will require tracking my calories and macros, I think
have you discussed restoring metabolism while minimizing fat storage? such as what the macros should be, etc? i'd like to see the video if there is one.
Exactly. Do we kick up the cardio in order to reduce it ? This is what I can’t find anyone to answer
Very helpful
Great video, thank you! I have some questions, perhaps you can explain. What you described here is essentially the Lyle McDonald psmf where your cals are super low and then you “refeed” week to 2 weeks. This is supposed to help metabolism but in your preset ration the binge (refeed) period is where metabolism reversed and takes over. Can you please explain further the difference between refeeds meant to stop adaptation and you binge that causes metabolic adaptation? Hope this makes sense.
Not clear what you mean, refeeds are not a binge they are planned days
Hi Paul. Thank you for your response! In your graph, you dropped cals while meta drop followed. This worked until bf goal was reached. Then you said one or two days of binge eating changed the equation and no longer worked. I would hate to think that as little as 1-2 days eating over maintenance and I will lose my hard won low bf so, can you elaborate a little more on what the difference is in calories between a "binge" and a refeed? To put things in context, Im 160lbs about 16% bf trying to get to
Paul been watching your vids...What do you charge for sessions? Do you do 1,2, maybe 3 time skypes or anything like that? I'm 33, wife i 35 and we have questions. Ive been eating up your videos and I really think this metabolism stuff is whacked out for us. I would be interested in paying for a few sessions, possibly coaching but that depends on cost.
Hi Paul. Awesome video. Currently finding myself in a stage of too much cardio and looking for a way to decrease without an extreme swing of body fat as I go into a lean 'bulk' for the next year or so.. I am at 3k cal but TDEE is a lot. Sadly, ive been recently dropping weight, but this isn't intentional. Looking to gain. And to top this all off, I'm returning to school, so activity amount with decrease. A little worried about the sudden stop in activity and the effects it may have.
Instead of stopping try to taper.
I'm currently on my third week of Lyle McDonald's UD2, doing 5 low carb days followed by 1 high carb day. Gotta say I felt bloated as heck after my first carb load, although I did have a lot of processed carbs, I didn't keep fat to a minimum and overshot protein. Did a little better the following week had potatoes and rice as a majority of carb sources, and kept fat much lower to where it's supposed to be around 50g and protein to g/lb, carbs are 7g/lb according to UD2 protocol, wasn't as bloated, but I wonder if I am reaping the benefits of an increased metabolism by fully depleting glycogen stores during the 5 low days, then refilling them during the high day. I plan on following this plan for the recommended 8 wk cycle, but I wonder if this is an effective way to lean out and retain muscle from a metabolic standpoint. Was on keto for 2 months prior to UD2, but stopped because I felt I hit a plateau and strength and energy levels were dropping. Love your channel by the way, great info!
The style of diet is not as important as the calories you are taking in, if those drop the metabolism will adjust. Finding your best method for fat loss is often related to your individual preferences.
Great talk Paul!
Glad you enjoyed it, thanks Andrea.
I went from 130 kilo to 83 kilos in 2 years through extreme low calorie dieting.
Then I gained weight through heavy binjing to 115 kilos (now).
Now I'm eating 1600 calories a day I list 7 kilos is 2months.
But I'm gonna bye some mass gainer to increase my calorie intake to 2000 calories and gradually increase to 2300 calories to fix my metabolism.
But as per what you said I need 2years to fix my metabolism?
If a lean client lost the weight VERY quickly in the first phase (as opposed to a more intelligent ~1lb/week), would you say they're in the same position? Would your recommendation for restoring metabolism be the same?