Slow Metabolism Is a Myth – How to Increase Your Calorie Burn

You probably know someone your size who eats vast amounts and struggles to put on weight, while you get fat eating less. Most people would say your friend has a fast metabolism—ie, a body that simply uses more energy to exist.

Well, it turns out that the differences between you and your friend are unlikely due to metabolism. What’s more, you can burn just as much energy as they can.

Joseph Westrupp, before and after fat loss with increased calorie burn

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Is Reverse Dieting Necessary?

Reverse dieting to increase metabolism after a fat loss phase is a controversial subject. Some swear by it, while others claim it’s unnecessary and a money-making scam of diet coaches.

Having followed my own fat loss efforts both with and without reverse dieting, I’m convinced it’s a powerful tool with huge benefits.

However, that’s not to say it’s for everyone, or that it should be used in every circumstance.

Joseph Westrupp - lean arm photo
I stayed this lean while I increased my calories from 1900 up to 3000 using reverse dieting

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My Best Reverse Diet: 1900 to 3000 Calories With No Fat Gain

Most diets fail and lead to fat rebound. The reason is that the post-diet period isn’t given enough consideration—people lose weight, then go straight back to how they ate before the diet, which is what got them fat in the first place.

Reverse dieting is a great way to fix this situation. By using it you can keep your results and avoid becoming another diet-failure statistic.

In my most successful reverse dieting experiment I increased my food intake from 1900 Calories all the way up to 3000 with no fat gain.

Joseph Westrupp staying lean with a reverse diet
This is the shape I maintained all the way up to 3000 Calories

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How to Manage Hunger With Calorie Banking

Have you ever started a diet, made amazing progress, then caved in to hunger and binged your way back to square one or worse? It’s a common problem and one of the main causes is not giving enough consideration to natural appetite patterns.

After years of experimenting with diet plans, I found a simple way to work with hunger that makes dieting infinitely easier: calorie banking. It’s a way to eat large meals and treats when you’re most hungry, and it makes dietary adherence and fat loss goals much more likely.

candy-coins

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“Health” Is a Dead End for Exercise Motivation

A fair argument could be made that you have to be a bit of a masochist to enjoy working out. It’s often physically uncomfortable, if not downright painful. That’s why exercise is seen as a chore, grudgingly done out of sense of duty to maintain a loosely defined state of health. It doesn’t have to be like that, though. By reframing how you think of it, you can change exercise from a job into a pleasure.

Runner against sunset

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A Trick for Diet Mindset

To lose weight you eat less. It’s simple. But there’s a big difference between simple and easy, which is borne out by the statistics showing most weight loss diets fail. My first diet attempts failed, too, but eventually I found a sustainable approach. The right mindset is an important part, and to build mine I use a mental trick that guarantees long term fat loss success by short-circuiting the thought patterns that lead to falling off the wagon.

Diet mindset

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Leanness is the Secret to Physique for the Hardgainer

Since the beginning of time man has pondered the important question of how to look cool with no shirt on. For those with the right parents, it’s easy: lift heavy things and eat lots. However, that plan won’t work for the hardgainer with a slow metabolism. We’ll get slightly bigger and stronger, but mostly just fat. All is not lost, though. Our muscle mass might be meagre, but by focussing on being lean, we can still have a head-turning physique.

Joseph Westrupp, lean

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How to Stick to a Diet

If you’ve ever found yourself wrestling with the question of how to stick to a diet, you probably think you need a way to strengthen your willpower. But relying on willpower to resist progress-destroying cheats and binges is a recipe for failure.

On the other hand, a trick that completely prevents cheating and the total failure it can lead to is simply planning your meals ahead of time. Cheats and binges are caused by a loss of control. Planning works by putting control back in your hands—even if you decide to break your diet.

How to stick to a diet—Eugene Sandow

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