How Weight Training Increases Your Metabolism

Your metabolism, and your ability to regulate it, are vital to your fitness success. Whether your goal is to build muscle, lose fat, or improve your performance in a specific sport or event, you can’t do it effectively without understanding your metabolism and the effects training has on it.

What is metabolism? The Dictionary of Sport and Exercise Science (Anshel 1991), defines metabolism as “chemical changes that utilize energy and result in tissue and compound building (anabolism) or breakdowns of substrates and release of energy (catabolism).”  There are only three ways your workout can change your metabolism:  1) the workout session itself and the number of calories burned during the workout; 2), post-workout oxygen consumption; and 3) the addition of new muscle mass.

1 The Workout Itself 

Muscle contraction requires energy (calories). The number of calories you burn during the workout is greatly determined by your exercise selection, intensity and weights used. You will burn more calories doing deadlifts, squats, or leg presses than you will doing bicep curls. Intensity and load also plays a large role in the number of calories burned during a resistance session.

2 Post-Workout Metabolic Effect

Intense weight training elevates your metabolism for up to 39 hours after your workout. Because of the intense weight workout, your metabolism has been stimulated to where you are now burning more calories while you are doing nothing.

When you train more intensely, you will deplete your carbohydrate stores and burn more fat during the recovery phase. As the training intensity increases, there is a proportionate increase in fat burning after the workout.

One study showed that 15 exercise sessions per month (50-minute sessions at 50 percent of oxygen uptake) could lead to an extra 2 plus pounds per month of fat loss, strictly from the elevated metabolism and extra calories burned – while doing nothing! That’s an extra 26 pounds plus, of fat burned per year.

3 Longer Term Metabolic Effect – The Addition of New Muscle 

Another extremely important aspect of fat loss that occurs from training with weights is adding lean muscle to your body. Lean muscle is “metabolically active” meaning muscle burns calories even while doing nothing. So, the more lean muscle you have, the higher your resting metabolism and the more calories you burn each day while doing nothing. Studies have estimated that for each pound of muscle you add to your body, you burn another 35 to 50 calories per day. So, an extra 10 pounds of muscle will burn approximately 350 to 500 calories a day, or an extra pound of fat every 7 to 10 days, without making any other changes.


The addition of new muscle mass is the only way to permanently increase your metabolism because muscle is “metabolically active” because muscle burns calories at rest, so it is obvious that the more muscle you have, the more calories you burn in a day.

Let’s Go!

Contact me through this link and let’s get you started!

New Year, New You!

My Secret to Permanently Lose Fat for The New Year!

Still working on your 2018 New Year’s Resolution to lose weight and get in shape?  Stop spinning your wheels like a hamster and eating lettuce like a rabbit.  Both mammals are fat and cardio and salad eating is not working for them, and it won’t for you either.  Make 2019 the year you REALLY DO IT!  The video below is just one tip to get you on your way.

Have you made positive changes already?

Perhaps you’ve made some healthy changes already.  That’s great.  Look at this example of someone who thought they were making wise choices.  I reveal some better choices that can get you going even quicker.  This is just the tip of the iceberg of what a typical client can expect to learn through our training sessions.

Do you want to make 2019 your year to change?

Contact me through this link to set up time to meet and discuss your 2019 Resolutions!

October Nutrition Class: Cancer Prevention Through the Science of Food

Presented by Ray Bessette  

Where: Raw Gym, 11703 Spring Cypress Rd., Tomball, TX 77377

When:  Thursday, October 11th & 25th 2018; Other dates to be announced

Time:  6:00pm to about 7:00pm

To Learn More:  Watch this YouTube video.

Cost: $50 per person, 50% donated to the National Breast Cancer Foundation!                                         

Contact: or 832-755-1949 for any questions or more info.

Web Site Nutrition info link:

Early Register:  

Limited to 15 people, other October Nutrition Class dates will be announced

The same content will be shared in each class.  Click on the PayPal button below to reserve your spot for either date. Or, stop by Raw Gym with a $50 payment per person by Wednesday, October 10th. We accept most major credit cards, cash, or check payable to The Firm U.


Some questions that will be covered in this nutrition class are on our Nutrition Quiz. If you miss 10 answers or more, you need this class!

You Were Made to Rise

Post-surgery workout – What a difference 1 workout makes

It’s 7 weeks after my elbow tendon surgery and my physical therapist and doctor gave me the go ahead to restart LIGHT weight training. You don’t have to tell me twice.  I did a mini vlog just before I went into the gym yesterday and another when I finished my workout (watch them below and see the difference in my outlook before and after).

A bump in the road

But the thing is, I decided while I was recovering from this procedure to have another pain looked at. This one in my right hamstring at the attachment point at the gluteal fold (i.e. just under the butt cheek 😊) I had an MRI last Tue and got the results last Thu. It revealed quite a bit more than I was expecting, but makes sense given the pain, tingling, etc. I feel sometimes. In a nutshell:

  1. Degenerative hip labrum tearing (a.k.a. arthritis) and a focal tear (still learning about this).
  2. A stress fracture in L5 (spondylolysis) and grade 2 anterolisthesis (forward slippage of vertebrae 50%). I’ll be getting a full lumbar x-ray or MRI very soon so I know exactly what is going on and how to work around it.
  3. (This is what I went in for in the first place) tendinosis and low grade chronic partial tearing at the hamstring origin. I’ll be getting PRP on Tuesday. Watch this re PRP:

Thank God for Ray Bessette

I was ready to go back to the gym, but now with this new situation in my lower body, I started to feel sorry for myself on Friday. I wanted to work out upper body but now I’m so afraid to do anything that’s going to mess up my back without knowing more about what’s going on. Thank God for my husband who let me cry it out and have a very short pity party (a.k.a. An Instance of Indulging in Self-Pity 😊).

“You can turn this negative into a positive,” said Ray

Ray encouraged me that I can turn this negative into a positive and he offered to help me with some upper body exercises that will stabilize me and not put excessive pressure on either my arms which are still healing or my lower body that I’m trying to protect as much as possible right now. Once I got to the gym Saturday I was feeling like I wouldn’t have that much I could do, but Ray showed me many variations of exercises using machines and recommendations on what to do to get a full upper body workout spread throughout the week. He was patient and empathetic, educating me the entire time.

I felt so depressed going into the gym and felt so optimistic leaving the gym…a complete 180. Yes, of course, Ray took special care because I am his wife, but let me tell you, I’ve shadowed him in the gym many times or worked out in the proximity where he is training clients and I can tell you he gives them ALL the same treatment. He cares. Watch these videos and see the difference in my spirit before and after the workout.

For some of us, the gym is therapy

It’s my “drug” of choice. With ball cap on and down over head, Beats on; and heavy music playing, it’s my “Me” time. My playlist (which I’m listening to now) has a mixture of hard rock and contemporary Christian and one of my favorite Christian songs has come on (Danny Gokey’s RISE). Yes, I will take this as a message to me from God on High. I encourage you to listen if you are feeling helpless or hopeless:


Before the naysayers chime in or think to themselves how I should feel fortunate this is all I’m going through and it’s not a life-threatening experience like some are dealing with including very close friends of mine….let me respond by saying, “Yes, I know that.”  This is why my pity party lasted all of about less than one day.

Are you in the same boat?

If you are in a similar situation recovering from an injury or need a new way to workout because of an injury, I HIGHLY recommend working with a certified personal trainer who is innovative, listens to you, seeks feedback from you on how a movement is making you feel and has the intuitiveness to change or modify movements to suit your personal circumstances.  Of course I’m biased.  If you want the BEST, then you must contact Ray Bessette here.   He will get you on the road to improved physical fitness.  Learn more about who his is, his experience, and what motivates him to make you better.

You were made to RISE!

Rise Lyrics – Danny Gokey

Watch the Video here

There’s a brokenness inside of you
There’s a wound that still reminds you
Of the fear, shame and rejection
You have seen it, you have seen it

You know it’s time to get up
But your heart’s paralyzed, you’re so stuck
You’re past the point of trying again
You’re defeated, you’re defeated

But something inside you can’t deny
You hear the call of your creator
I made you for more, unlocked the door
I wanna restore your glory

So rise
Breaking the dark, piercing the night
You’re made to shine
An army of hope
Bringing the world
A radiant light
A radiant light
You were made to rise, rise

Lift your head and look around you
See the dreams you lost, they have found you
And the heart that once was beating
Is coming back to life
Coming back to life

But something inside you can’t deny
You hear the call of your creator
I made you for more, unlocked the door
I wanna restore your glory

So rise
Breaking the dark, piercing the night
You’re made to shine
An army of hope
Bringing the world
A radiant light
A radiant light
You were made to rise, rise

Shut the door on yesterday
Leave what happened in the grave
You were made to rise
You were made to shine
Creations longing for the day
For kings and queens to take their place
You were made to rise
You were made to shine

Breaking the dark
Piercing the night
Made to shine
Bring the world
A radiant light

Breaking the dark, piercing the night
You’re made to shine
An army of hope
Bringing the world
A radiant light
A radiant light
You were made to rise, rise

Summer Body Special – 2 Train for Price of 1

Summer special on personal training with Ray Bessette now through July 31st. Two train for the price of one.* Ray’s training services are provided at Raw Gym Texas located at 11703 Spring Cypress Rd. in Tomball, TX 77377. Established in 2013, RAW Gym operates a State of the Art fitness facility that is home to the best equipment available on the market. RAW prides themselves on keeping a tidy and clean facility for their members. Contact Ray today for a gym tour and more information on all the services offered. Get the summer body you’ve always wanted. Call now!  🏖 🌞 .

Ready to get started?

Contact me today!

*couples must train together in the same session

Father’s Day Blood Test Health Check Special

Give dad a Father’s Day gift that can change his life

This is a special offer for dad…a comprehensive lab blood test*, review of results and recommendations on areas where dad can improve his health.  The lab blood panel is ordered right from my office and once your dad visits LabCorp, the results come back quickly, usually within a few days.  

No insurance is involved.  Just $398 covers everything including a 60-minute lab review and suggestions to direct dad in the right direction to get fit and healthy!  Our blood test is designed to look for areas to prevent disease from happening in the first place.  We call this “healthcare.”  The annual lab test most of us get through insurance is very basic and your doctor will usually say “all looks good, you might want to watch what you eat and start exercising.”  We call that that “sick care.”  Our lab test is far more comprehensive than your standard annual blood test with your doctor. Other healthcare facilities charge over $1,600 for just the blood panel we use. 

A Limited Time Offer

With this Father’s Day Special, for just $398, your dad will get the blood panel, review of results and recommendations on areas where dad can improve his health.  It takes just a few days to get the results and to sit down with me.  Act now….this special offer is for a limited time.**

Ready to get started?

Contact me today!

 * blood drawn at LabCorp

** offer good through June 22

Essential Fatty Acids: A weapon in the war against cancer

It is a science-based fact that an underlying cause of cancer is low cellular oxygenation levels. There are a number of studies out there you can read and learn about this.  Ray Bessette has long been an admirer and supporter of Professor Brian Peskin who is a world-leading scientist specializing in parent Essential Fatty Acids (EFAs) and their direct relationship to cancer, heart disease and wound care.

Who is Brian Peskin?

Professor Peskin is The World’s Leading Physiologic EFA Expert. He attended MIT where he studied highly complex mathematics, engineering and physics along with probability and statistics. He has also studied biochemistry and physiology. Read more about him here. Professor Peskin has advanced the discoveries of Otto Warburg, M.D., Ph.D.. Warburg is a Nobel Prize Winner for his work on increasing cellular oxygenation and “The Hidden Story of Cancer.”

Supplementing with EFAs

Ray is a Cancer Exercise Specialist and has vast knowledge on nutritional supplementation, hormonal balance and resistance training as an aid to reversing many ailments once thought to be treatable only with medication. As a devoted believer of Prof. Peskin, Ray is convinced that supplementing with EFAs is your best defense in the fight against cancer.  He would love to answer any questions you may have about how supplementing with EFAs will oxygenate your cells and provide defense against cancer.

Where can you get the best EFAs?

Ray Bessette Personal Training only promotes, sells and believes in pharmaceutical grade supplements. His “must have” in his supplement arsenal is unadulterated EFAs. They are the ideal way to replenish your body’s precious Parent Essential Oils (PEO). PEOs are essential to all the cells in our bodies and our bodies cannot make them. The only way to get them is through your diet, but if you are eating processed foods, many of the EFAs are irreparably altered. Therefore, we must supplement our diets with EFAs. They are an “insurance policy”…even if you think you are consuming the best foods, you can never really be sure you are, so supplementation is crucial to cover your nutritional bases.

Contact or call (832) 755-1949. Personal delivery for Ray’s training clients to RAW Gym and to neighbors in the Gleannloch and surrounding areas


These statements have not been evaluated by the Food and Drug Administration. The products and information contained herein are not intended to diagnose, treat, cure, or prevent any diseases or, medical problems. It is not intended to replace your doctor’s recommendations. The information is provided for educational purposes only. Nutritional benefits may vary from one person to another.

MAY SPECIAL! Summer Athletic Conditioning

For High School or College-Bound Athletes

Do you have a high school or college-bound athlete? Help them stay in peak condition this summer with an athletic conditioning program.  Now through May 31st, 25% off all training packages for your athlete.  Sports-specific training for all athletes (football, basketball, cheerleading, swimming, volleyball, track, etc.)


Training Location

Training is provided at Raw Gym Texas where they have top-of-the-line equipment and amenities.  Located at 11703 Spring Cypress Road in Tomball​.  Monthly Raw Gym Membership $29.99/month) required.  No contract, no commitment.


Raw Gym ​Hours of Operation: 

  • Monday – Thursday: 4AM – 11PM
  • Friday: 4AM – 10PM
  • Saturday – Sunday: 5AM – 9PM

Ready to get started?

Contact me today for more information (832-755-1949 or

Bridal Bootcamp ~ 30% Off 12 Sessions

Attention All Brides To Be

Summer wedding in your plans?  Want to look your best on your special day?  If that’s you, then this Bridal Bootcamp is for you!  Don’t wait until the last minute to get ready and don’t focus on scale weight loss only.  Give yourself plenty of time to get ready for your big day!!  Start now!   I’ll teach you how to make healthy and positive changes in your eating and exercise habits so you can have the energy and happiness of a fit and healthy lifestyle as you enter this new chapter in your life.

If you want sculpted and toned arms, lean legs, a tight derriere, flat tummy, this means you’ll need a low enough body fat percentage that you can actually see the shape of the muscle underneath. Through this program, you will shed body fat while building fat-burning muscle.  With my bio-impedance scale, each week I’ll be able to tell you exactly what your body composition is and where you’ve lost or gained (fat, water, muscle).  You will also learn the benefits of consuming a diet rich in anti-inflammatory properties.  This bootcamp will be focused not on just getting you to wedding day shape, but the lessons you learn can be used for the rest of your life.

Programs Offered

This program is available as either an INDIVIDUAL program or as a COUPLES program, which means you can do it with your spouse, a friend or a member of your bridal party. Now through the end of April, I’m offering 12 training sessions for 30% off:

  • Individuals: $832 (regular price $1,188)
  • Couples: $1,160 (regular price $1,656)

Training Location

Training is provided at Raw Gym Texas located at 11703 Spring Cypress Road in Tomball​.  Monthly Raw Gym Membership is required.  No contract, no commitment.

  • Single Membership:
  • Joint Membership:

Raw Gym ​Hours of Operation: 

  • Monday – Thursday: 4AM – 11PM
  • Friday: 4AM – 10PM
  • Saturday – Sunday: 5AM – 9PM

Ready to get started?

Contact me today!

Nutritional Yeast Benefits

Nutritional Yeast. What is it and how can you benefit from adding it to your diet?

My Introduction to Nutritional Yeast

I first learned about nutritional yeast (a.k.a. “nooch”) a couple of years ago when my daughter and I tried the vegetarian lifestyle. As an avid weightlifter and concern over adequate protein consumption, naturally, my first thought was “how in the heck am I going to live a vegan lifestyle without sacrificing my protein intake? There’s no way.” I did a little research and discovered nutritional yeast and the nutritional benefits of it. In the spirit of full disclosure, I consumed a pescatarian diet for about 9 months and went back to my carnivorous ways and couldn’t be happier myself.

What is Nutritional Yeast?

When you think of yeast, you probably think of the ingredient that makes bread rise (baking or dry yeast) or an ingredient to brew beer (brewer’s yeast). Nutritional yeast is neither of those. It is inactive yeast made from sugarcane and beet molasses. Since it is an inactive yeast, it doesn’t grow or cultivate like other yeasts. Nutritional yeast is yellow in color and most commonly comes in flakes, but you may see it granules or powder as well. It has a nutty, cheesy, savory flavor and is often used to add a cheesy flavor to dairy-free dishes. You may see nutritional yeast labelled as savory yeast, nutritional seasoning or nutritional yeast flakes.

The Health Benefits

While nutritional yeast is mostly used by vegans and vegetarians, meat-eaters can also enjoy the health benefits of nutritional yeast which are numerous.

B VitaminsB Vitamins – Nutritional yeast is abundant in many of the B Vitamins. B vitamins help the process your body uses to get or make energy from the food you eat. They also help form red blood cells. While many of them work together, the B vitamins each play their own role in our health as well.

Vitamin B1 (Thiamine) is important for the growth, development, and function of the cells in your body.

Vitamin B2 (Riboflavin) helps in the conversion of carbohydrates to sugar, which fuels many functions in the body. It helps in the processing of amino acids and fats and can also serve as an antioxidant, which slows the pace of aging.

Vitamin B3 (Niacin) has been found to treat acne and improve overall skin.

Vitamin B5 (Pantothenic Acid) and Vitamin B7 (Biotin) are the main vitamins that benefit skin, hair and nails.

Vitamin B6 plays an important role in various physical and psychological functions. For example: a healthy metabolism, nerve function, liver function, skin health, eye health, as well as help to boost levels of energy.

Vitamin B9 (Folate) helps produce and maintain cells and is especially important for pregnant women. Read the label on your nutritional yeast, because some brands may not include folic acid.

Vitamin B12 is responsible for maintaining a good digestive system, increasing your energy, regulating your nervous system and protecting you against colon cancer, breast cancer, and stomach cancer. Vitamin B12 is also an essential vitamin for addressing adrenal fatigue, multiple metabolic functions — including enzyme production, DNA synthesis and hormonal balance — and maintaining healthy nervous and cardiovascular systems. Check the label to be sure that it does, in fact, contain B12 as it is available without it as well.

Complete source of protein – 2 tbsp. of nutritional yeast provides 9g of complete protein, containing at least 9 of the 18 amino acids that our bodies can’t produce.

Fiber is important for the gut and digestive system. It also helps with blood sugar regulation. One serving of nutritional yeast will give you about 3g of fiber.

Immune function properties. Nutritional yeast contains the compounds glutathione, mannan, trehalose, Beta-glucan and beta-1, which are associated with enhancing immunity levels, reducing cholesterol and assisting with cancer prevention.

Antibacterial & Antiviral Properties.  In Germany, nutritional yeast is considered the fourth most prescribed herbal additive, right behind ST Johns Wart and Ginko Biloba.  It is antiviral and antibacterial and has profound effects on viruses such as salmonella, staphylococcus, and E.coli.

Low glycemic index. Nutritional yeast has no added sugar and is low in carbs, meaning it is slowly digested and has little effect on blood sugar levels.

Gluten free.  Gluten is a protein found in grains and wheat. Those who are gluten intolerant cannot process this protein, which can cause digestive issues, fatigue, headaches, inflammation, and swelling.

Nutritional Breakdown for a ¼ Cup Serving

  • 60 calories
  • 5 calories from fat
  • 5 grams carbohydrates (2% daily value)
  • 4 grams fiber (16% daily value)
  • 9 grams protein
  • 0.5 grams fat (1% daily value)
  • 25 milligrams sodium (1% daily value)
  • 790% daily value of thiamine (vitamin B1)
  • 570% daily value of riboflavin (vitamin B2)
  • 300% daily value of vitamin B6 (pyridoxine)
  • 230% daily value of niacin (Vitamin B3)
  • 290% daily value of vitamin B12 (cobalamin)
  • 270% daily value of folate (vitamin B9)
  • 20% daily value of zinc

How Can You Use It?

Nutritional yeast is low in fat and sodium, doesn’t contain added sugars or preservatives and, naturally, is gluten free. Although you may not be directly swapping a few grains in a dish for the flakes of nutritional yeast, it is used more as a flavor enhancer for dishes and a great substitute for cheese. Add a little to your diet and you can get all the benefits above while adding flavor to your food without all the high fat and calories.

I like to add a teaspoon to my scrambled eggs in lieu of cheese. I’ve been sneaking it in on my husband’s eggs and he hasn’t even asked about the difference.   In fact, when I did the switch on him, he remarked that the eggs were “really good!” Try these ideas to bump up your nutrition:

  • Sprinkle over your salad or cooked veggies
  • Incorporate into your mashed cauliflower
  • Mix into your turkey burger
  • Blend into your smoothie
  • Sprinkle on top of your popcorn
  • Etc., etc.

Whole Foods has several great recipes which you can find through the source link below.

Where Can You Get It?

Editorial credit: Trong Nguyen /

You can often find nutritional yeast in the bulk bin of your local natural foods grocer (i.e., Sprouts or Whole Foods Market).   If you prefer doing your shopping online, you can get it there, too. Try or other online retailers.


I hope this article opens you up to new ideas on how you can boost your nutrition without adding extra fat and calories. Add nutritional yeast to your diet and let us know how you did it and how you liked it.