Kick-Start Your Metabolism: Part 1

An easy-to-follow method to lose fat and gain lean muscle.


How many meals? The first step to reigniting a stagnant metabolism is determining how many meals you’ll need daily to succeed. Start by looking at your daily schedule and establish the beginning and ending points of your day: What time do you wake up and what time do you go to bed? Between those times, you must now determine exactly how many meals you’ll need to keep you going from the beginning of your day to the end of your day. This time line is extremely important. If you’re a person who rises early, but goes to bed late—you typically will need more meals in your daily plan than a person who rises early and goes to bed early. Your plan must also be adapted to your work schedule, training schedule, and personal schedule. Most people will fall in the range of needing 5–7 meals daily.

You must also factor in your natural body type. For instance, are you a hard gainer? Do you have a tendency to put on muscle easily? If you’re a person who naturally carries a higher percentage of body fat, you will more than likely fall into the five-meal range. A competitive bodybuilder or person wanting to put on lean muscle will usually fall into the 6–7 daily meal range. Again, the amount of meals will depend not only on body type, but your personal goals and your daily schedule.

How long between meals? Once you’ve determined the number of meals you’ll need to consume on a daily basis, you’ll now need to calculate the spacing of your meals. As an example, let’s say we’ve decided upon six daily meals—the next step in the process is to arrange the spacing, but how long should you go between meals? I’ve found that in most cases, no matter what body type a person is, approximately three hours between meals works very well, and I'll tell you why.

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