How To Repair Metabolic Damage
by Tom Venuto
"repaired." All it takes is the right combination of metabolism-stimulating exercise and
metabolism-stimulating nutrition (NOT just a "diet"), all done consistently over time.

The big irony is that most of the diet programs that claim to help you get rid of excess
weight, only end up making it harder for you in the long run because they use harsh
metabolism-decreasing diets and not enough exercise (almost never any weight

It may take a little longer if you've been a "diet dummy" and you've really messed
things up with severe starvation dieting, (especially if you've lost a lot of lean body
mass), but it's never hopeless. Anyone can increase their metabolism.

Most people get an almost immediate boost in metabolic rate when they make a few
important changes to their eating and exercise routines. However, the results are not
going to be "overnight." Give it a little time...

Within 3 weeks your metabolism will already be more efficient. Within 6-8 weeks, it's
burning hot. Give me 12 weeks of consistent diligent effort, sticking with all the
metabolism boosting strategies I teach, and your metabolism will become like a turbo
charged engine, and I'm not exaggerating when I say that.

What's most important for upping your metabolism is CONSISTENCY in applying the
nutrition and training principles every single day.

That includes:

• Meal frequency: eat 5-6 small meals per day

• Meal timing: eat approximately every 3 hours, with a substantial breakfast and a
substantial post workout meal.

• Sufficient Caloric Intake: maintain a small calorie deficit and avoid starvation-level
diets (suggested safe levels for fat loss: 2100-2500 calories per day for men, 1400-
1800 calories per day for women; adjust as needed)

• Food choices: Select natural, unprocessed foods with high thermic effect (lean
proteins like chicken, turkey, egg whites and fish are highly thermic, as are all green
vegetables, salad vegetables and other fibrous carbs)

• Cardio training: Push up the intensity a bit if you really want to get a metabolic
boost. Walking and low intensity cardio is fine, but higher intensity is more metabolism-

• Weight training: The basic exercises that include the largest muscle groups or even
call into play the entire body as a unit (squats, split squats, deadlifts, stiff legged
deadlifts, overhead presses, rows and full body core exercises) will have a much
greater metabolism-stimulating effect than isolation exercises (concentration curls,
crunches, calf raises, etc)

The weight training is extremely important in cases of "metabolic damage" because
this is the stimulus to keep the muscle you have and begin rebuilding new muscle
tissue, which is the engine that drives your metabolic rate.

The men don't usually have a problem with the weight training, but I still hear women
say they don't want to lift weights as part of their fat loss programs. Well, people who
wont lift weights can expect a very, very long metabolism "repair process" if they
achieve it at all.

Consistency is the key.

Nothing will undermine the "re-building" of your metabolism like inconsistency. If you
stop and start, or skip meals and workouts often, you will not even get off the ground.

After your metabolism is back up where it should be, it takes continued "stoking" of
the metabolic furnace to keep it there. Once you get your metabolic engine running,
you've got to keep feeding it fuel or the fire will die down.

Picture an old fashioned wood burning stove...

Imagine you're in a cabin up in the mountains in the winter. It's cold in there and you
want to keep the cabin warm. Can you achieve this by feeding the fire once or twice
per day? Nope. Not enough fuel to burn, so not much heat is generated.

What if you just toss an entire pile of wood in the stove all at once? Will that work?
Nope. Lots of fuel, but can't all be used at once... it just smothers the fire and the
excess just sits there.

How about if you throw some tissue paper or crumpled newspaper in the stove, will
that work? Nope - too quickly burning.

You have to keep putting small amounts of wood (the right type of fuel) on the fire at
regular intervals or the fire burns out.

It's also difficult to get the fire lit again. In the case of metabolism, it's like going
through those initial few weeks of overcoming inertia all over again.

Your goal is to get your metabolism burning hot and keep it burning and this cannot
be achieved by missing meals, missing workouts or with sporadic, infrequent training.

I have only seen a handful of cases where all these things were done properly and
there was still a longer "repair" process.

For example, one case was former ballet dancer. At 5' 5", she was previously 110 lbs
and had increased to about 145 or so. She didn't want to reach her previous 110, but
find a happy medium of about 125 lbs.

I figured with 20 lbs to cut, this would be a simple and predictable process, but she
had a challenging time (and I didn't know why at first).

I later found out that she had been anorexic and bulimic for many years. This had
caused a lot of damage, and although she did reach her goal, it took about twice as
long as we had anticipated.

The good news is, even in this extreme case, the same nutrition and training principles
worked! It just took a little longer. And by the way, her program included some
serious training with free weights and she ate a lot more (clean) food than she had
ever eaten before. No "starvation!"

Trying to starve the fat with crash diets is what causes metabolic damage in the first
place! You have to Burn The Fat And Feed Your Muscles!

About The Author

Tom Venuto is a natural bodybuilder, certified strength coach (CSCS) and author of
"Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or
supplements using secrets of the world's best bodybuilders and fitness models. Learn
how to get rid of stubborn fat and turbo-charge your metabolism by visiting:
. Visit Tom's fat loss support community at
If you've lost weight too rapidly
or if you've followed a very low
calorie "starvation diet" in the
past, then you may have
damaged your metabolism. Once
this occurs, it can become
extremely difficult to achieve any
further loss of body fat at all. If
you've ever experienced a
"weight loss plateau" where the
scale won't budge, even when it
seems like you're working hard
and doing everything right, then
you know exactly what I'm
talking about. The good news is,
metabolic damage can be
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These statements have not been evaluated by the Food and Drug Administration (FDA). The content on
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remedies and before making any drastic changes to your diet or exercise
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