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How to Increase Your Metabolism

I have received several emails over the last month about how to increase your metabolism. By increasing your metabolism you burn more energy and hence burn more fat. So lets get right to it.

1. The best way to increase metabolism is by increasing muscle mass. Even a slight
increase ramps up your resting metabolic rate and burns calories.

Your exercise program must have a weight bearing component to it to work well. More in
later newsletters

2. Don't go through starve and feed cycles. Some experts have recommended eating small frequent
meals but studies have not proven this out as the problem becomes people don't end up eating small
meals.

Just make sure your last meal didn't include sugar or starches which can cause you insulin levels to
spike and wreak havoc on your body by causing insane hunger cravings.

Concentrate on having small meals throughout the day that have a quality lean protein and a small portion
of a reasonable carbohydrate like one piece of fruit or whole grain bread.

If you are going to eat more frequent meals then you MUST avoid white flour and sugar in these meals or you
will gain weight!

3. Mix up your exercise program. If you always go on the treadmill for for the same time, you will quickly
reach a steady state and though still healthy of course will not turn your body into a mean lean fat burning machine.

Keep a record of what the time and intensity of your exercise is.

For example if you do 20 minutes on the treadmill at 4.5 all the time, then next week go to 4.6 or keep it at
4.5 and increase it to 22 minutes.

Then mix it up again by doing intervals, for example taking the last example, then one day, do 5.0 for a minute and then 4.5 or 4.0 for 1-2 minutes.

You must make sure you are increasing your intensity in some way! In the last example you would record your
interval exercise and also record your constant exercise. The great thing about it is, you can increase
very, very slowly and still get a great effect.

You must keep a record of what you do and always make sure those fat cells don't know what type of exercise you have in store for them!:)

Those will get you started, there are some people who say that spicy foods boost metabolism. I can't find any studies that prove it but ingredients like tumeric, ginger, and peppers are loaded with beneficial ingredients. Until next time.

To You and Yours In Health,

Dr. Lewis Carp

As always any major change to your exercise program should be discussed with your physician.

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