Ever seen those folks who can eat anything they want and not gain an ounce? Meanwhile, you look at a piece of chocolate cake and you can feel the fat settling on your love handles.
So what’s the difference? Easy: Metabolism.
Let me start by explaining what this term means…
Metabolism refers to the energy and calories your body needs for all its regular functions. This includes breathing, digestion, body repair and maintenance, blood circulation, and more. This is referred to as your basal metabolic rate, which is the number of the calories you’d burn up in a day even if you just spent the whole day sleeping.
So what’s the deal with those naturally thin people?
Truth is, some people naturally have a higher metabolism, meaning they’re burning up more energy (calories) than you, even at rest. What’s more, there’s a possibility that your metabolism is on a slow decline, even as you read this.
Why? Two reasons:
- You’re losing muscle. Simply put, the more muscle you have, the more calories you burn… even at rest. That’s because it takes more calories for your body to maintain a pound of muscle than it takes to maintain a pound of fat. So if you’re losing muscle due to inactivity (which often happens with age), your metabolism is going to slow down.
- Your body is adapting. Have you ever done any low-calorie diets or crash diets? If so, your body probably thinks it’s starving. To compensate – indeed, to survive! – Your body will try to adapt and conserve energy. The end result is that your metabolism will slow to a crawl, meaning it’s even harder for you to lose weight.
So, are you doomed to being overweight if your metabolism is barely moving right now?
Not at all!
That’s because there are seven simple tricks you can do to jump start your metabolism and start incinerating the fat. Read on to discover how you too can quickly and easily stoke your metabolism…
Trick #1: Stop Starving Yourself
Quick, what’s the first thing most people do when they start a new diet?
That’s right, they drop their calories… drastically. And for the first few days or weeks they see drastic results (at least on the scale). So they stick with this starvation diet, fighting off hunger pangs every night.
And a couple months down the line they’re shocked by their results.
Why are they so shocked?
Because not only has their weight loss come to a grinding halt, but a quick check in the mirror reveals that they look awful. Maybe before they looked like a big bowlful of jelly. Now they STILL look like a bowlful of jelly, but just a little smaller.
Point is, they’re still flabby and still fat. They wouldn’t be caught dead in a swimsuit. And let’s not even talk about intimate moments with the lights on! (Shudder!)
Has this ever happened to you? Here’s why…
Your body is remarkably good at adapting to “harsh” conditions. This would be a great benefit to you if you were a hunter/gatherer who was faced with a food shortage.
That’s because your body adapts by slowing down your metabolism. Because it anticipates that fewer calories will be coming in, it conserves energy by expending fewer calories.
This adaptation mechanism would save you from death – or at least buy you extra time to find food – if you were truly starving. But if you’ve lowered your calories with the specific intent of losing weight, then this mechanism actually works against you. How annoying.
But that’s NOT all…
When your body thinks its starving, it tends to expend the tissue in your body that’s easiest to use for fuel. And in many cases this is your muscle and other valuable tissue – meaning your body is hoarding its fat in case it needs the energy later on. If you’re losing muscle, then obviously your metabolism is slowing down. Again, this works against your goals.
But the other result is that your body isn’t going to look very good. This is why your body looks like jelly after a crash diet – you’ve lost your muscle but retained much of the fat. Thus you’re “skinny fat!” You may be smaller and you may weigh less, but you could still have love handles, belly fat, flabby thighs and underarms that would flap in the breeze if you raised your arms.
And that’s still NOT all…
There’s a little hormone called leptin that’s always circulating in your body. When you starve yourself, the amount of leptin decreases. When you have less leptin, your appetite spikes. This leads to voracious hunger and cravings.
You can guess what happens next. You may start out trying to use sheer willpower to ignore your newfound appetite. It’s hard because you’re going to be hungry all the time. And that will make you feel miserable. Eventually you’ll likely break down, maybe even binging. Worse yet, you may just scrap the entire diet and give into this voracious appetite, meaning you’ll quickly gain weight because the low leptin levels makes it feel like you’re never satisfied… no matter how much you eat!
By now you can see why starving yourself just doesn’t work. So what’s the alternative?
This: Up your activity level while lowering your calories slightly. For best results, begin a schedule of eating multiple smaller meals per day.
You see, if you lower your calories just below your maintenance level, you’ll still lose weight. But because your body doesn’t think its starving, you’ll be losing FAT (as opposed to muscle). And that means your metabolism will keep roaring. And you’ll be MUCH happier with what you see in the mirror!
Secondly, eating multiple smaller meals per day has several wonderful benefits, including:
- You feel satisfied. No more going to bed hungry. No more growling stomach. You feel satisfied because you get to eat a small meal every few hours, meaning you’re eating five or six times a day!
- Your metabolism gets stoked. Every time you eat your metabolism gets a little bump. So when you’re eating small, nutritious meals all throughout the day, your metabolism gets a little boost every few hours.
- You feel good all day long. Because you’re fueling your body with wholesome, nutritious foods, you’ll have energy all day long. No more crashing after lunch. No more dragging in the late afternoon. No more riding the rollercoaster of up and down energy! It’s even keel from here on out.
Keep these points in mind as you create your small meals:
- Eat four to six small, balanced meals each day. In other words, don’t eat a couple big meals and a couple celery sticks for snacks. You want to eat a roughly equal amount of food at all of your meals. But here’s the thing – you don’t even need to count your calories. Instead, you just need to learn how to control your portion sizes.
- Choose balanced meals. If you are just starting out, then keep it simply by aiming to include a healthy source of protein, carbohydrate and fat with each meal. Once you have this routine down pat, you can further manipulate your diet to get even better results using lower carb meals together with carbohydrate re-feeds or cycling your carbohydrates and fat intake in phases (which we’ll talk about later in this report).
- Avoid processed, packaged foods as well as those that contain preservatives. The key is to eat close to nature. So instead of eating a breaded fish patty sandwich, choose fresh fish. Instead of eating canned veggies, choose fresh vegetables. Instead of choosing processed white bread, select whole grain breads.
- Eat to fuel your body. Think about what kind of activities you’ll be doing throughout the day. For example, if you just finished a workout, then an easily absorbed protein (like a whey shake) is a good protein choice.
- Don’t forget the water. Your body needs water to run every function in your body – including breaking down fat and building muscle. That’s why you should seek to drink water throughout the day. This is especially important if you’re doing anything that depletes moisture in your body, such as sweating (due to exercising, for example).
Bottom line – to lose fat you need to EAT!
Trick #2: Start Eating More Protein
As mentioned above, just the mere act of eating and digesting tends to burn up calories. Foods like carbohydrates (especially those that are “quick burning” carbs) are easy for your body to digest and thus don’t require much calorie expenditure for digestion.
Protein, however, is more difficult for your body to convert from food to fuel. And that means that protein has a thermogenic effect, which results in your body burning more energy just to digest the protein (it’s called the ‘thermic effect’).
Point is, if you’re eating more protein for fuel, you’ll be stoking your metabolism and burning more calories for hours after you finish eating. That’s just the first benefit of eating more protein. There are others, including:
- Protein builds and repairs muscle. Proteins are made up of molecules that are referred to as amino acids. These amino acids are called the building blocks of life, since they work to build and repair muscle and other tissue in your body.
While there are 22 amino acids found in protein-laden foods, nine of these amino acids are referred to as essential amino acids. Your body cannot manufacture these amino acids on its own, which means you need to eat protein-rich foods in order to get these essential amino acids.
The best sources of these nine essential amino acids are lean meats and low-fat dairy products. These foods are referred to as complete proteins because they have all the essential amino acids.
The complete proteins include foods like chicken breast, tuna, lean ground beef, lean cuts of beef like round steak, milk, cheese, egg whites and similar foods. Whey protein (which is a byproduct of cheese making) is a good source of easily absorbable protein, which is perfect for an after-workout snack.
You can get some of your protein from plant sources, which are considered incomplete proteins since they do not have all nine of the essential amino acids. These incomplete proteins include foods such as certain nuts, seeds, legumes and veggies. Foods like peanuts, almonds, broccoli and beans tend to be good sources of protein. In order to get enough protein from these sources, however, you’ll need to eat a wide variety of these foods.
- Protein helps stabilize your blood sugar. Another benefit of eating protein is that it helps lower the Glycemix Index of ay carbohydrate you’re eating at the same time. In turn this helps you stabilize your blood sugar levels.
Here’s how it works: If you eat a fast-burning carb like a piece of fruit, your body is going to convert this carbohydrate quickly into a simple sugar (glucose) for fuel. You may get an initial energy rush, but then you’ll come crashing down and feel tired.
If, however, you combine this high GI carb with a good source of protein – such as chicken breast – then the protein will slow down the rate of digestion. And that means it takes all that much longer for your body to digest the fruit, which means your blood sugar will remain more stable.
Now, that’s not to say that you should eat simple carbs like processed foods and simply pair them with a good protein.
Instead, just remember to eat a good source of protein at every meal to help slow digestion, stabilize your blood sugar and burn more calories.
- Protein makes you feel full. If you eat a lot carbohydrates (especially simple fast-burning carbs), then you know that these foods don’t stick with you for very long.
For example, eat a bowl of regular cereal for breakfast, and your stomach will be growling just a couple hours later. That’s because your body can digest these foods fast, which leaves you wanting for more.
As you learned, proteins take longer for your body to fully digest. And that means that you get left feeling satiated for longer. If you eat a good source of protein at every meal, you won’t have to worry about your stomach growling between meals.
Trick #3: Select Healthy Fats
If you’ve researched and maybe even tried different diets, then you already know that one popular trend is to have low-fat diets. Indeed, just walk down the store aisles and you’ll see plenty of labels touting their low-fat goods.
But here’s the problem: Many people have gotten left with the mistaken notion that fat is bad. They think that eating fat leads to getting fat. But nothing could be further from the truth!
Indeed, if you don’t include some fat in your diet, then your body will hoard its existing fat stores. And the unpleasant result is that you’ll end up fatter than ever.
Now, this doesn’t mean that you should go to McDonalds and wolf down a large order of fries to get your daily intake of fat. Obviously, that’s the wrong kind of fat. That kind of fat (called trans-fat) WILL make you fat. And it will also clog your arteries and give you all sorts of problems.
Instead, you need to consume essential fatty acids, so-named because your body absolutely requires you to consume these fats in order for you to survive and enjoy good health. Omega 3 and Omega 6 fatty acids are the two main essential fatty acids, however the majority of us get far more Omega 6’s than we need, and not enough Omega 3’s. The balance is way out of whack.
Omega 6 oils are found in common vegetables oils, nuts, seeds, avocados and some meats.
Omega 3 oils come from flax seeds, chia, flax oil, walnuts, salmon, sardines, tuna and other fatty fish. You can also find it in smaller amounts in leafy veggies (like lettuce) as well as in legumes.
The Omega 3 essential fatty acids can actually help you burn fat and lose weight. Here’s how:
- EFAs increase energy, performance and stamina. EFAs enhance thermogenesis, help build muscle, prevent muscle break down, and speed recovery from fatigue. That means you can work out harder in the gym and recover more quickly, both of which help you give it your all to burn more calories.
- Aid in weight reduction. EFAs help keep mood and energy up and suppress appetite, thereby aiding in weight loss. More recently, they have been found to block the genes that produce fat stores in the body and increase thermogenesis. Saturated and trans fat do NOT have this same effect.
To increase your intake of omega 3 fatty acids and to reap the benefits from them, add things such as flax meal, walnuts and fatty fish to your diet. You should also consider a fish oil supplement.
Please note that saturated fats – such as those found in steak, cheese, butter and cream – are not harmful if eaten in moderation. What you should avoid are the harmful trans fats, which are found in margarine and in many processed foods, especially cookies, take-out food, chips, crackers and similar foods.
Trick #4: Spice It Up
Just because you’re on a diet doesn’t mean you have to eat bland food. Not at all.
And here’s another piece of good news: If you spice up your foods the right way, you’ll actually create dishes that boost your metabolism!
Here are the best metabolism-boosting spices…
- Cayenne pepper. Some spicy foods are thought to have a thermogenic (warming) effect, which means it burns fat and boosts your metabolism. And cayenne pepper is right there at the top of the list. It’s a great spice to give your meats that extra kick.
- Chili peppers. Add chili peppers to foods to give your meals a tasty kick. The other benefit is that these hot peppers have a thermogenic (fat burning) effect!
- Cinnamon. Here’s a nice spice that’s easy to incorporate into your breakfast food, such as by sprinkling a little cinnamon on your rolled oats. Cinnamon is thought to help stabilize blood sugar. This means it can help stabilize your cravings. It also has a hand in making sure your body converts and stores fuels appropriately. Finally, it’s also thought to help boost blood circulation and prevent clotting, which gives you a boost during exercise.
- Ginger. You’ve probably heard of ginger with regards to its stomach-soothing properties. For example, people with nausea often drink ginger ale to quiet their stomachs. But ginger is also thought to have metabolism-boosting properties.
- Mustard. This spice is thought to have many benefits, including helping arthritis pain and improving blood circulation, both of which will help you engage in more productive exercise sessions. But mustard is also thought to boost the metabolism.
Tip: Be careful with this one, as black mustard may stimulate the appetite, thus going against your weight loss goals!
- Cumin. This smoky spice is another one that’s thought to help boost the metabolism.
- Bay leaf. Here’s another spice that’s thought to help stabilize blood sugar levels. End result is less cravings for you and your body does a better job of storing or converting fats as appropriate.
- Clove. This spice is thought to have numerous health benefits, including improved digestion and circulation. However, of particular importance to you is that cloves are thought to boost the metabolism.
- Fennel. This has some cleansing properties, in that it helps remove things like fat from the intestinal (digestive) tract. However, one of its main benefits is that it can work as an appetite suppressant.
- Turmeric. This is another spice that’s thought to have metabolic-boosting effects. But it’s also been known to aid in the breakdown of fats, meaning it could help you convert your fat to fuel.
- Green tea. Ok, it’s not a spice. But it’s a good beverage to enjoy with your meals. That’s because green tea has been shown to have metabolic-boosting properties, meaning those who drink green tea while dieting tend to lose more weight. Plus, it’s a good source of antioxidants, which helps keep you in good health.
- Caffein. Again, this isn’t a spice. But I include it here because caffeine has thermogenic (fat-burning) properties. What’s more, caffeine is also a light stimulant. That means it can give you an extra boost during your workouts, which in turn helps you burn more fat.Naturally, however, you should skip the cream and sugar when drinking your coffee. If you need a little extra flavor, then try sprinkling cinnamon on top!
Trick #5: Switch Up Your Diet
You’ll recall that earlier I mentioned how your body is remarkably good at adapting. This means if your body can predict a pattern to your eating habits, it will adapt to them. And if your body adapts, your metabolism slows. That’s when you start finding it incredibly difficult to shake off any more of the weight.
One way to trick your body is to switch your diet. That is, you keep your body guessing. It won’t know what you’re going to eat, so it can’t start the adaptation process. The end result is that your metabolism keeps roaring, you can avoid plateaus, and you get to your fat-loss goals more quickly.
Here are ways to switch up your diet…
1. Eat a wide variety of foods.
This is good for so many reasons. For starters, eating a wide variety of foods helps keep your body guessing, which means you’re less likely to plateau.
Secondly, enjoying a wide variety of foods means you’re more likely to get enough vitamins, nutrients and minerals. This keeps your body running optimally, which includes the systems needed to break down fat so that you can lose weight. It also gives you energy in the gym for good, intensive and productive workout sessions.
Third, if you’re getting a lot of your proteins from plant-based food sources, then eating many different types of proteins helps ensure that you get all nine essential proteins into your diet. In other words, a protein source like broccoli has handful of some of the nine essential proteins, while peanuts and brown rice contain the remaining sources. Thus together these foods give you a “complete” protein.
Finally, eating different types of foods keeps your diet interesting! You see, a lot of people tend to drift away from their diets simply because they get bored. Who wouldn’t get bored if they ate oatmeal, flax and egg whites for breakfast, a chicken breast sandwich and salad for lunch and salmon and beans for dinner… every day?
Point is, switch up your diet, which will keep you happy and make it more likely to stick with it!
2. Enjoy carbohydrate refeeds.
Make no mistake about it, low-carb diets work.
That’s because if you reduce the number of carbohydrates in your diet, you’re forcing your body to get its energy from other sources – namely stored fats. And so as long as you’re eating enough calories, a low-carb diet can help you shed the fat.
However, just because you’re eating a low-carb diet DOESN’T mean you should eat 100% low carb EVERY day. If you do, your body will adapt. Your metabolism will slow to a crawl. And you’ll hit a plateau that feels like an insurmountable brick wall.
Unfortunately, that’s not the only thing that happens. A low-carb diet can also lead to low levels of the hormone leptin. And as you discovered before, low levels of leptin circulating in your body can trigger your appetite. Indeed, your appetite and cravings will get stronger and stronger until you finally go on a binge. Many people never return to their diet plans after this binge, because they don’t ever want to have to feel so miserable again.
So, does this mean you should scrap the idea of losing weight with a low-carb diet? Not at all. It just means that you need to incorporate periodic refeeds.
This means that every so often you eat a meal or two where you load up on good sources of carbohydrates.
- Sweet potatoes
- Oats (e.g., oatmeal)
- Brown rice
- Whole grain breads
- Fresh fruits
- Fresh vegetables
Now here’s the part that almost everyone likes…
If you’ve been craving something lately – even something like pizza or cake – then you can turn your refeed into a “cheat” meal (or even a cheat day from time to time). That means that you eat whatever you want, being sure to load up on the carbohydrates.
Here are the benefits:
- You jump start your metabolism. You keep it guessing. Plus a refeed gets your leptin levels up, so you’re less likely to feel hunger or cravings in the coming day.
- You can enjoy your favourite foods without guilt. Sometimes people create rigid diets for themselves, and then they feel horrible if they slip and eat something that’s not part of their diet, like cookies. That starts a domino effect, where the person thinks, “Well as long as I blew it and ate one, I might as well eat as many as I want.” And then, “As long as I ate all those cookies last night, I might as well eat whatever I want today, too.”
Next thing you know, the person has stopped her diet completely and returned to old habits. It’s an all or nothing mentality – you feel like if you eat one bad thing, you’ve blown your diet so you might as well go all out.
That’s why the refeed works so well, because you can eat whatever you want without the guilt. You get a psychological break from dieting.
So, how often should you enjoy a refeed?
That depends on how lean you are. Those who’re lean can enjoy refeeds more often. If you have more fat to lose, however, you should refeed less often.
3. Vary your calorie intake (or diet in Phases)
Yet another way to switch up your diet and keep your body guessing is by ensuring that you don’t eat the same number of calories every day. If you do, your body will adapt – and suddenly it will become ultra-efficient at maintaining your body using that set number of calories. Point is, you’ll stop losing weight.
One way is to use your cheat meals/refeeds to further trick your body. As long as you’re eating whatever you want, there’s a good chance that you’ll eat more calories than you usually eat. And thus your body will struggle to adapt, meaning you won’t hit a plateau. But, the issue with this ‘solution’ is that many women use cheat meals too often, and go way overboard when they do (and they have a hard time putting a stop to their cheats – they can go on for days or weeks!).
A much better and healthier way is to diet in “Phases”; essentially to take in different amounts of carbs and calories on different days.
In this case, you continue eating small meals every few hours with a good balance of healthy fats, proteins and carbs. However, some days you have a low calorie day, some days you have a medium calorie day and some days you enjoy high calorie days.
For example, let’s suppose that on average you need to eat 2000 calories per day in order to shed fat without losing muscle. Here’s what your diet may look like:
- Monday: 1500 calories
- Tuesday: 2000 calories
- Wednesday: 2500 calories
- Thursday: 2500 calories
- Friday: 1500 calories
- Saturday: 2000 calories
- Sunday: 2000 calories
The above is just an example – you can switch it around however you please. But the point is, if you take the average calorie intake of the above seven days, you’ll find that the average is 2000 calories. This is exactly what’s needed to lose weight (for this particular example), yet the alternating of low, medium and high calorie days keeps the body from adapting and shutting down the fat burning process.
One note: Ideally you should plan your low, medium and high calorie days according to your activity level. For example, schedule your low-calorie days to go along with your days off from the gym. Likewise, schedule your high-calorie meals for those big weight-lifting days when you’re doing compound muscle movements (which require a lot of energy).
Personally I don’t much like counting calories – it does my head in. That’s why I developed the revolutionary Micro-Phase Diet & Training Technique™ that simplifies varying carbs, fats and calories without having to spend hours excruciatingly counting macros or calories.
Trick #6: Step Up Your Cardio
No weight loss program is complete without cardio, yet most women still hit the treadmill for an hour (or more) at a time. They walk, and they walk, and they walk – or they run, and run and run. They force themselves to do hours of “steady state” cardio in hopes of getting their heart rate into the fat burning zone.
But here’s the thing about steady state cardio: You only burn calories and fat while you’re doing it.
Have you ever punched a time clock for a job? It works like this: When you punch in, you start getting paid. When you punch out, you stop getting paid. Simple as that.
Steady state cardio works the same way. When you start walking, biking, swimming or doing your favourite cardio exercise, you start burning calories and fat. When you stop, it’s like punching a cardio time clock, because the fat-burning also comes to a grinding halt.
Now imagine this…
What if you could exercise for a fraction of the time you usually work out, but you actually burned MORE calories during this shorter time period? And imagine if you not only burned more calories during the workout, but your metabolism was raised for up to 38 hours afterward. Indeed, you’d be burning calories around the clock, even when you’re just watching TV.
Sound too good to be true? It’s NOT. It’s called EPOC (excess post-exercise oxygen consumption) training, and more and more people are realizing that this is one of the best ways to shed the fat.
Here’s how it works…
Instead of doing steady-state cardio, you do short, intense “bursts” of cardio followed by an active rest period that’s two to three times longer than the intense burst. This is referred to as HIIT, or “high intensity interval training.”
For example, you start off with a five to ten minute warm up period. Then you’d begin the actual high intensity interval training, which includes two phases:
- High-intensity burst: 15 seconds of running as fast and as hard as you can.
- Active recovery: 45 seconds of walking.
That’s one cycle. You’d then repeat these cycles for anywhere from 10 to 30 minutes, followed by a five to ten minute cool down period.
Tip: How long you exercise depends on your overall fitness. If you’re just getting started with HIIT, you’ll do these cycles for 10 minutes.
Naturally, you should include a “warm up” and “cool down” period EVERY TIME you exercise.
As your fitness level improves, then you’ll be able to do more cycles – up to about 30 minutes worth. However, the other thing you’ll want to do is shorten your active recovery periods and lengthen your high-intensity bursts. So instead of walking for 45 seconds, you walk for 30 seconds. Or instead of running for 15 seconds, you’d run for 25 or 30 seconds. Again, be sure to include a warm up and cool down period.
Sometimes people see the great results from HIIT and decide to use longer sessions in order to get even better results. However, there are two problems with this…
- First, it’s easy to overdo. That means that if you start doing longer HIIT sessions and/or doing too many HIIT sessions per week, you’re likely to over train. Over-training leads to fatigue, illness and injury. It also leads to poor results and plateaus as your body struggles to recover, along with excessive hunger which often leads to binge eating.
- Secondly, high intensity interval training will completely wipe you out. That is, you’ll be absolutely exhausted once you’ve finished. If you think you can do an extra 10 or 15 minutes of HIIT, then your high-intensity intervals weren’t intense enough. In other words, you need to make sure you’re putting forth 100% of your effort during the “burst” phase of the training.
Now, if you do any research on HIIT and EPOC training, you’ll find that you’re not actually burning fat during the work out. That’s because your body needs a quick form of energy to fuel this workout, so it’s going to turn to glucose and its carbohydrate (glycogen) stores for a quick form of energy.
Nonetheless, you’ll actually burn more calories doing HIIT than you do during steady state. And since your metabolism will spike for a day and a half after your training, you’ll continue to burn extra calories. Naturally, some of these calories will come from fat… which means that you WILL shed the fat, faster than you ever thought possible!
Just look at the difference between sprinters and marathon runners. Sprinters are sleek, muscular and have very little body fat. On the other hand, marathon runners tend to carry extra fat. Overall their bodies are small from all the long runs, but their body composition carries more fat – thus marathon runners aren’t sleek and shapely like sprinters.
Now consider how these two groups train:
- Marathon runners are all about the steady-state cardio. They run at the same pace for mile after mile. As a result, their body burns up muscle to sustain this activity, thus these runners end up carrying a higher percentage of fat on their bodies.
- Sprinters are high-intensity interval trainers. They work in short bursts followed by active recovery periods. As a result, their bodies carry very little fat.
So tell me, what kind of body do you want? If you want to be sleek and sexy, then you need to add HIIT to your exercise regimen starting immediately.
In addition to sending your metabolism through the roof, you’re likely to find that high intensity interval training is fun. You most definitely won’t get bored during the short session. And if you ever do get bored, just remember that you can turn just about any exercise into a HIIT session.
For example, you can:
- Run stairs or hills.
- Leopard Crawl.
- Use gym machines like the stair stepper, elliptical, spinner, etc.
- Frog jump, long jump, squat jump, box jump
- Do sled drags (where you tie weights around your waist and run).
And so on.
Basically, if you’re performing an exercise that allows enough flexibility for you to do high-intensity and active recovery periods, then you can turn it into a high-intensity interval training session.
One final note: You can seek to do this form of EPOC cardio training two to three times per week depending on your individual recovery ability. This is in addition to your weight training sessions, which you’ll learn about next…
Trick #7: Say Hello to Metabolic Resistance Training
As you just learned, EPOC training is a type of training that burns a large amount of calories during the workout as well as keeping your metabolism roaring for up to 38 hours later. You’ve already learned how to turn your cardio sessions into EPOC sessions. But cardio isn’t the only way to do get your metabolism roaring – you can do it by lifting weights, too.
Tip: Remember, it takes more calories for your body to maintain a pound of beautiful muscle than it does to maintain a pound of fat. So the more muscle you have, the higher your metabolism will be ALL the time… even when you’re sleeping!
But here’s the key: You need to lift weights the right way.
You see, many people go into the gym and just aimlessly lift weights. Women tend to pick up the lightweight pink dumbbells and do a few lifts… without even breaking a sweat.
Many women have the mistaken notion that they’re going to “bulk up” if they use the regular dumbbells or the barbells. But the truth is, lifting heavier weights makes you sleek, toned and sexy.
I recommend using weights you can lift between 6 to 12 times without losing form. If the weight is too light, it won’t do anything for you. If the weight is too heavy, you’ll use poor form, possibly hurt yourself, and most definitely not get the results you’re seeking.
Secondly, you should focus on compound (multi-joint) lifts. These are the exercises that require the use of your biggest muscles – such as quadriceps, pectorals or back muscles – as well as several smaller muscle groups.
The Dumbbell Squat – the perfect exercise to shape your rear AND burn tons of calories
- A bench press is a compound lift, because it uses your large pectoral muscles as well as getting help from your shoulders and triceps.
- A squat is a compound exercise because it uses your entire lower body, the quadriceps, hamstrings, glutes and calves.
- A bicep curl is an isolation exercise, as it targets a relatively small muscle (the biceps) in isolation.
There’s a place in your training for isolation exercises, which include things like calf raises, triceps pushdowns, preacher curls and other exercises that target your smaller muscles.
However, you’ll burn the most calories both during your work out and for 38 hours afterwards by doing the big compound exercises, such as:
- Bench press.
- Push up.
- Lat pull downs.
… And other variations and exercises that target large muscle groups.
Truth is, just getting into the gym and doing these big compound movements will get your metabolism roaring. But you can really stoke your metabolism and incinerate fat by doing metabolic resistance training, which is a form of EPOC training. This is where you combine 2 or more exercises with little to no rest in between.
For example, you might do a set of Goblet Squats followed immediately by a set of Alternating Rows and then a set of heart thumping Mountain Climbers.
DB Alternating Row
Rest for a few minutes and then do the cycle again.
Or you could pair a set of Push Ups with the Sumo Deadlift and finish off with 30 seconds of Skaters.
Another form of metabolic resistance training is “Tabata Training.” This is a workout that consists of four minute rounds. Here you do an intense exercise for 20 seconds, followed by 10 seconds of rest. You complete this sequence eight times, which will last four minutes. You then take a couple minute rest and start a new Tabata training round. Here’s an example:
- Do Goblet Squats for 20 seconds.
- Rest for 10 seconds.
- Repeat the above sequence eight times.
- Rest for a few minutes.
- Start another four minute Tabata round.
You don’t have to do the same exercise for each round. For example:
- Goblet Squats for 20 seconds.
- Rest for 10 seconds.
- Push Ups for 20 seconds.
- Rest for 10 seconds.
- Skaters for 20 seconds.
- Rest for 10 seconds.
- Mountain Climbers for 20 seconds.
- Rest for 10 seconds.
- Repeat everything above.
These four-minute rounds may not seem like much, but give it a try and see for yourself how intense these are!
Congratulations – you now know seven simple tricks to boost your metabolism and incinerate fat! Let’s recap these proven methods:
- Stop starving yourself.
- Start eating more protein.
- Select healthy fats.
- Spice it up.
- Switch up your diet.
- Step up your cardio.
- Say hello to metabolic resistance training.
Using just one or two of these tricks will give you a little metabolic boost. But in order to see GREAT results, you need to add all seven of these tricks to your fat burning arsenal!
Not only will these proven tricks really incinerate fat, but they’ll also help you avoid or blast through plateaus!
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