MB #042: Boost Fat Loss, Maximum Efficiency, & A.W. TozerDec 06, 2023
Read Time:~4 Minutes
This week's highlight is the Mission-Fit Framework Group Coaching Experience. We only open registration for this 2x/year and just opened a week ago for the cohort that will launch in January. We're only taking 30 guys, and we we're giving the first 20 registrations 25% off.
So far sign ups are exceeding my expectations and we're down to the last few spots remaining on the discounted rate! Jump in here to get one of the last few discount spots before someone else does. There's a money-back guarantee! Use the code MFF25 at checkout.
If you're new here, welcome to The Mission Briefing, the weekly resource with the goal to equip you with what you need to improve your health, your walk with the Lord, and your family.
Today at a glance:
- Food For Thought: Maximum effectiveness
- Quote: Alan Hirsch, Metanoia
- Fitness Tips: Fat Loss Tips
- Social Media: Fire Tozer sermon quote
- Expiring discount - MFF25
🧠 Food For Thought:
Opting for maximum effectiveness might not align with your goals. Take making money, for instance; the most effective approach often entails a lifestyle you'd rather avoid. What you really seek is the most efficient path that harmonizes with your preferred way of living. Begin by understanding a clear vision for your family and life, and knowing with certainty what your family mission is. Then build around that.
✍️ Quote Of The Week:
"We believe this ability to find God everywhere and join in whatever he is doing lies at the core of Jesus' consciousness and must therefore be an aspect of the mind of Christ bequeathed to his people. This means we must pay attention.
We must learn to become aware of what God is doing, as well as how and where he is doing it.
Therefore, instead of ministry being all about human ingenuity and what we can do for God, it is more about discovering what God is already doing, and—considering our gifts and resources—discerning how he wants us to join him."
Alan Hirsch, Metanoia: How God Radically Transforms People, Churches, and Organizations From the Inside Out
💪 Health And Fitness Tips:
Contrary to common belief, studies suggest that our metabolisms tend to remain relatively stable between the ages of 20 and 60. What's crucial to understand is that it's not our metabolisms that slow down with age, but rather, it's our habits and lifestyle choices that contribute to the change. This decline is exacerbated by our sedentary lifestyles and the natural loss of muscle mass, which decreases by approximately 3-8% per decade after turning 30. This presents a significant challenge for many.
The truth is, if you aim to burn fat more efficiently, you need to rev up your metabolism. In today's discussion, I'll provide you with a comprehensive guide on how to achieve just that.
Let's begin with the basics: metabolism. Your metabolism encompasses all the chemical reactions within your body that keep you alive. So, those who claim you can "reset" your metabolism are, frankly, misleading you. Such a reset would be a life-threatening feat.
When people refer to metabolism, they often mean your basal metabolic rate (BMR), which represents the calories you burn while at rest. Numerous factors can influence your metabolism, including genetics, age, diet, gender, body size, and overall health.
The most effective way to boost your metabolism is by engaging in activities that increase your BMR. Here are the top three pillars to achieving a faster metabolism:
- Food: Incorporate protein into every meal. Certain foods can temporarily boost your metabolism through the Thermic Effect of Food (TEF), which requires extra calories for digestion and nutrient processing. Protein triggers the most substantial rise in TEF, demanding 20-30% of its energy compared to 5-10% for carbs and 0-3% for fats. Aim for 0.8 to 1 gram of protein per pound of body weight.
- Muscle: Build muscle as it is more metabolically active than fat. Muscle can increase your daily calorie expenditure, even at rest. Each pound of muscle can help you burn around 6 calories per pound per day. This is one reason we emphasize metabolic strength training.
- Movement: Opt for a standing desk, as standing burns more calories than sitting. Break up long periods of sitting with short intervals of standing. Consider investing in an adjustable sit-to-stand desk for versatility.
Additionally, prioritize your sleep, as it indirectly affects your metabolism. Lack of sleep can disrupt appetite-regulating hormones, leading to increased appetite and weight gain. It also hampers recovery between workouts, hindering muscle growth.
Increasing your Non-Exercise Activity Thermogenesis (NEAT) - which is basically non-exercise movement, can also boost your metabolic rate. Fidgeting and walking are effective ways to achieve this. Fidgeting throughout the day can burn significantly more calories than sitting still. Aim for a daily step goal, such as 6,000 to 10,000 steps.
Finally, there are some unconventional methods to give your metabolism a slight nudge:
- Spice it up: Capsaicin in chili peppers may temporarily increase calorie burn.
- Swim in cold water: Swimming in cold water can raise your basal metabolic rate.
- Green tea: Green tea with caffeine and catechin may speed up metabolism.
Keep in mind that while these methods may have some benefits, they're not as effective as focusing on the three main pillars mentioned earlier.
Now that you have a solid guide to boost your metabolism, the next step is to take action. Remember, results won't manifest overnight, but with consistent effort over 12 weeks, you'll witness the compounding effects on your body and overall well-being.
📱 Social Media Favorites:
Pastor Michael Clary makes some great points as he quotes A.W. Tozer in his sermon. May the Lord raise up more leaders like the one he describes.
📋 Here's Your Next Step:
Again, if you're looking to take 2024 to the next level, spiritually, and physically, I suggest you jump into the Mission-Fit Framework Group Coaching Experience. As mentioned above, we only open registration for this 2x/year and just opened a week ago for the cohort that will launch in January. We're only taking 30 guys, and we're giving the first 20 registrations 25% off. So far sign ups are exceeding my expectations and we're down to the last few spots remaining on the discounted rate! Jump in here to get one of the last few discount spots before they run out. There's a money-back guarantee! Use the code MFF25 at checkout.