The secret to high energy flux! Teach you how to improve your metabolism!

Energy Flux

Let's start with this diagram. This study categorizes people into four types. From left to right, they range from low to high physical activity, and from bottom to top, they range from low to high food intake.
There is a term here that you may not have seen before energy flux.

Energy flux refers to the relationship between energy intake, storage, and consumption.

If energy flux is compared to an energy river, food sources are the water source, and our metabolism is the river channel. If you eat less food, there will be less water, and if you move less and have a low metabolism, the water channel will be very small. Together, the flow will be very slow, which is a low energy flux.

When a certain part of the body needs energy to nourish itself, it will not be able to respond in time. Although this is a thin body, it will not remain in a healthy condition. For example, some people want to lose weight but don't want to exercise. They will eat less, but the muscle mass will also decrease accordingly. At the same time, the total metabolic rate will also decrease. In addition, the feeling of hunger will begin to increase, and eventually, you will regain weight more severely. And it is easy to cause nutritional deficiencies and a decrease in immunity.

So, the only and best way to maintain a good figure and low body fat over the long term is to have the following:

A high TDEE, which is a high total metabolic rate

A high PAEE, which is a high exercise volume

A high NON-PAEE, which is basal metabolism and food thermogenesis

Let your waterway be large, and eat more of the right things to keep your high energy flux. Let the energy in your body be like a big, thick, and smooth river. This will not only maintain your health but also keep your body fat low.

Today, I will also teach you how to increase this metabolic rate so that you can eat happily and still achieve a good figure!

Using exercise to help boost metabolism

The first thing we want to talk about is exercise. Exercise accounts for about 20-30% of energy expenditure in the average person, and even more for athletes and less for lazy people.

The idea that exercise helps with weight loss is relatively close to the truth. Exercise can burn calories to help burn fat. But in addition to the fact that exercise itself can increase total metabolism, exercise can keep the body functioning at a relatively normal level. Because people are meant to move, hormonal balances such as insulin and growth hormone, which are related to weight loss, will return to normal as a result of starting to exercise. In addition, the body's satiety mechanism will become more sensitive as a result of exercise. You may feel hungry after exercising, but studies have found that it is easier to eat a reasonable amount if you keep exercising.

Increasing the amount of exercise can enhance the operation of the satiety mechanism. 

Maintaining a state of high consumption and high intake is high energy flux.

Another key point of exercise is weight training. Although weight training does not burn many calories, it can increase the energy demand of the muscles, which in turn requires you to consume more nutrients to increase muscle mass. This, in turn, will help to increase basal metabolism, which is also high energy flux.

So, how much exercise is effective?

I would suggest that the most effective way is to exercise more than five days a week, and it is best to spend more than twice as much time on weight training as on cardio.

For example, I do weight training about once a week for an hour or so and cardio six days a week for 30 to 40 minutes early in the morning at a low intensity. That's about 9 hours of weight training and 3 to 4 hours of cardio.

In the past, I didn't do cardio much either. I thought cardio was just about exercising your heart and lungs and burning energy. But, after reading about the energy flux theory, I wanted to try doing cardio early in the morning, and the results were quite good. Because it was very difficult to reduce my body fat percentage to below 10% in the past, I could only eat 1,800 to 1,900 calories a day. This time, I managed to reduce my body fat percentage to 6% quite easily. I feel great every day, eating about 2,400 to 2,500 calories. I think the main reason is that I burn a lot of energy and eat a lot, which is a high energy flux.

Increasing basal metabolism

Next, I will talk about basal metabolism. Basal metabolism refers to the calories consumed to maintain body functions when the body is awake, digesting, stress-free, static, and has a moderate body temperature.

Many factors affect basal metabolism:

• ender

• ge

• enetics

• ifestyle habits

• .

The more muscle mass and fat mass you have, the higher your basal metabolism will be. Muscle mass contributes about three times more to basal metabolism than fat mass. For example, if I have been working out for a long time and my muscle mass increases by 20 kg, just lying there doing nothing will increase my metabolism by 200 to 300. So, I think that in terms of boosting metabolism, the best value for money is to go to the gym and build muscle.

This is one reason why many people like to work out because they can eat more of the things they like while maintaining a good figure.

Another factor that affects basal metabolism is diet. When calorie intake is lower than calorie expenditure, basal metabolism will inevitably decrease. In other words, when you are losing weight, your metabolism will decrease to a certain extent. This is why you should not prolong the period of fat loss or arrange a rest period, otherwise, in the end, to lose more fat, you will need to eat even less, and eating less will further decrease metabolism, resulting in low energy flux. Poor body function will also easily reduce muscle mass, which will greatly increase the chance of weight regain.

Metabolism and hormones

Finally, there are some hormonal influences, including cortisol, thyroid, growth hormone, etc. A whole bunch of them are related to metabolism. I would advise you to get a good night's sleep, avoid overtraining, and eat more whole foods to achieve a healthy body, mind, and spirit.

Diet-Induced Thermogenesis (DIT)

DIT is the amount of energy the body expends to digest food. The first factor is, of course, the amount of food. The more you eat, the more energy your body needs to consume. The second factor is the ratio of nutrients, with fat accounting for about 0–3%, carbohydrates about 5–10%, and protein about 20–30%. Therefore, the following study also shows that metabolism after a high-protein, low-fat meal is 100% higher than after a high-carbohydrate, low-fat meal.

Compared to a high-carbohydrate, low-fat diet, a high-protein, low-fat diet increases the amount of calories used for food digestion by 100%.

This is why it is especially important to eat more protein, which not only protects muscle mass and increases satiety but also boosts metabolism. As for how much protein to eat, you can watch my previous video. My words are that during the five months of fat loss, I ate more than 2.6 times my body weight in protein every day, which kept me in a state of high energy flux and allowed me to successfully gain muscle and lose fat.

Conclusion

These are ways to help you improve your metabolism. If you do each of them and eat enough and eat the right things, then you can achieve a state of high energy flux. Your body will naturally become strong and healthy. Instead of eating an inadequate diet to lose weight, you can eat more of what you want and still maintain a low body fat and a good figure.