1. Go for the After Burn
The more intense you workout = The more calories you'll continue to burn "after" your workout is over keeping your fat-burning metabolism higher all throughout the day.
Weight loss intervals, these fat burning workouts and weight training are all examples of intense workouts that cause an after burn effect where You'll continue to burn calories for 12-to-48 hours after you've finished working out to help your body recover from your intense workout so to lose weight faster & permanently…
It's best to do a high intensity workout at least 3 times a week and you can do low intensity workouts the other days.
Please Note: all weight loss activities have some sort of after burn effect but only the after burn effect of high intensity activities keeps your fat-burning metabolism higher for much longer periods of time.
2. Exercise less but more frequently
Scientists are now saying you can actually lose more weight & keep your metabolism fired up longer by doing 4 smaller 10-minute workouts instead of 1 big 30-to-40-minute workout
Check this out: In a recent University of Pittsburgh study… Women who did 4 separate 10 minute workouts during the day lost 30% more weight than women who did one big 40 minute workout everyday so what this really means for you is this…
If you have time - you can boost your metabolism by doing 4 smaller 10 minute workouts at a moderate-to-high intensity (see how to lose weight at home) or if don't have time for 4 separate 10 minute workouts…
You can still keep your metabolism higher all day long by going for the after burn (see #1) with ONE longer interval workout.
3. Drink at least 1 liter of ice cold water daily
Not only does water help prevent you from getting bloated by
flushing out excess water weight but as far as increasing your
The fat burning process of metabolism needs water to work effectively and… Your body has to raise your metabolism to burn extra calories to warm up the Ice cold water you drink and…
Check this out: A Clinical Research Center in Berlin found that after you drink 17 ounces of water - Your fat-burning metabolism increases by 30% within 10 minutes of drinking water.
You can easily get more fiber in your diet by eating more complex carbs and as for protein… You don't have to go on a high protein diet - You just need to make protein at least 30% of your diet to get the metabolism boosting effects.
5. Do something when you wake up
The best time to workout to lose weight is first thing in morning so you'll burn more fat but as far as revving up your metabolism goes…
Morning workouts give you a longer lasting After burner effect (see #1) that helps you burn more calories during the day while on the other hand…
You do get some after burn with evening workouts but your after burn won't last as long since you'll probably end up going to bed in the evening and when you sleep your metabolism slows back down.
6. Skip breakfast & Try intermittent fasting
Intermittent fasting increases your metabolism because it causes your body to release more adrenaline (or norepinephrine) and when you get that energy boost from adrenaline…
Your body is forced to bun more fat in order for you to get all that extra energy.
HGH (or Human Growth Hormone) naturally increases your metabolism beacuse its a hormone that helps you burn more fat while helping you build & maintain the sexy muscles you have which also increases your metabolism.
8. Gain Muscle
According to a study in the American Journal of Clinical Nutrition, Green tea helps you burn 35-to-43% more calories a day and…
Another study showed that men who drank green tea for 3 months lost almost twice as much weight than those who didn't drink green tea.
10. Got MILK?During a Purdue university study… Women who ate 3-to-4 servings of low-fat dairy everyday burned more fat & more calories after meals and…
This study said you may be able to lose an extra 10 pounds of fat just by eating 3-to-4 servings of low-fat dairy like yogurt, cheese, and skim milk.
11. Add Spices to boost your metabolism by 20%
Different studies have said that spices can increase your metabolism by 8-to-20% for at least 30 minutes after eating them - for example…
An Oxford University study proved that hot peppers can increase your fat-burning metabolism by adding just 3 grams of chili peppers to meals and In a British Study… Spicy mustard made people burn an extra 45-to-75 calories over 3 hours and…
All you need to do to get a metabolism boost from spices is to add a little bit of cayenne pepper or spicy mustard to your favorite recipes.
12. Improve your thyroid function
Your thyroid basically regulates your metabolism and you may be able to increase your metabolism simply by eating more seafood, nuts & seeds because All of these foods are high in Selenium, Vitamin E, Iodine, Zinc & Copper and…
All of those nutrients are essential for better thyroid function to help boost your metabolism and not having enough of those nutrients will cause your metabolism to slow down and/or you may develop hypothyroidism and as a matter of fact…
People who have hypothyroidism or slow metabolisms add more Selenium, Vitamin E,Iodine, Zinc & Copper to their diets to naturally treat hypothyroidism to help speed up their metabolism to help them lose weight again.
Hi,I want ask about herbs for lose weight and I like sport and I have many machine for it but the problem I don't have time to do it can you tell me how many times to do it and calories should be burn it and can give me diet to do with it. thank you
April 29, 2013
Hi, I want ask you where I can find CLA,because I am from Libya and does I can found it in pharmacy ?
April 23, 2013
a pharmacy would not need to carry it as it can be found in regular stores but I'm not sure what they sell in stores in libya
April 23, 2013
Hey, I want best way to lose belly fat fast, please?
April 21, 2013
Hi Adrian ,i have read about you and the way you are helping people ,being here is like i have come to the right place to get rid of my weight , I am 5 ft 9 inches and 20 years old with 232 lbs of depressing weight ..i have tried a lot of things to get rid of it but this time i am completely motivated to just go with it and i will not give up on me this time so i REALLY- REALLY need your advice .I am not in a hurry so PLEASE -PLEASE tell me the right and the best way to loose fat and the diet plans which HELP me with my slow metabolism too. ADRIAN you are the last hope i have ...i am willing to do anything just need the right advice from you. I will be waiting for your reply .
April 21, 2013
Hi, my name is Luisa. I'm 21 years old &about 345 lbs. I need major help. Due to my weight my knees hurt &can hardly do any exercises. I need tips on increasing my metabolism or gaining muscle in order to help me loose weight. Diabetes runs in my family &I sure don't want to inherit it.
March 25, 2013
whats help me alot is cutting bread out your diet and more protein less carbs . whey protein shakes for breakfast help my back and knees.
April 09, 2013
I am a 45 yo female 210 lbs. 5'9". I need to loose quite a bit of weight. I work long hours and I am a single parents. My main downfall in sweats at work between 2-6 pm.
Any advice appreciated.
February 15, 2013
I'm in a slightly more awkward position. Spent quite a few years military, got out, medical, now disabled. I went from being in the best shape of my life at 235lbs, to now disgusted with myself at 297lbs. I can still walk, but my spine and legs are trashed from Iraq. I can't stand to look at myself in the mirror, is there any advice you could give a veteran? ( 5 foot 8 inches tall btw. BMI of 43.3 )
February 11, 2013
Are you limited in any way as far as exercise?
February 11, 2013
I don't have any advise to lose weight bc I'm struggling also, but it Sade s me to here that u are upset with yourself! You should look in the mirror and be proud, you may be out of shape now but its not because you are lazy, you are a hero!! Thank you for fighting for our country, thank you for doing your part to make the world a better place so when my little ones grow up they can still experience what it's like to be free and have the same American lives we all got to live!!!
March 26, 2013
Skip breakfast?... Yeah great advice... NOT. Pack on the cal's during breakfast so you have energy to burn during the day, consume a natural organic breakfast to get all those vit and min's that put you in a better mood, give you nice skin etc. eat smaller meals through out the day, ending your meals around 1800 if you go to bed at 2200-2300...
DONT SKIP BREAKFAST
January 07, 2013
I'm not a personal trainer or dietician in any way, BUT I will say based on MY experience and my coworkers skipping breakfast has been the best thing I have ever done. Trust me we, several of us in my doctors office, hashed this out. They decided to do their thing and eat their healthy little breakfast and me and another gal followed Adrian's advice. My coworker lost 31 pounds and I lost 20!!!! My brother is a personal trainer and thought it was ludicrous! He still thinks I'm crazy, but I don't care. Not only have I lost the weight, but I've kept it off and feel a million times better!
Long story short...don't knock it till you try it!
February 14, 2013
am a mother 22 years i weight 180lbs please i need agent help to lose 60lbs please help
December 30, 2012
Hi, I am 39 years old and weigh 212. I don't work. I'm on a 1200 to 1500 cal diets burn at least 300 cal 6 days a week and I still can't lose weight is there any hope. I've been trying for yr. No help I have tried everything. No health problems.
December 26, 2012
#1 - are you sure you eat 1200-1500 calories per day and are you keeping a log to track and
#2 - describe your workout more
December 28, 2012
Check out the Wheat Belly Blog for help
December 30, 2012
Hi Adrian, a good list of tips, thanks! I've been doing a lot of reading about the afterburn effect lately. This website has a lot of information about it - theafterburneffect.net . At the moment I'm 5,7 and 145lbs - I'm a pretty decent weight but want to cut a bit more fat to get ripped! The best thing I have done for this is join a kickboxing club because they push us all super hard and it's fun at the same time. I've seen some good progress over the last 3 months and I haven't even been watching what I eat. I'd recommend it to anyone looking to shed some fat.
September 06, 2012
hey my name michael im 22 years old 6,1 i use to weigh 150 now i weigh 190 what are ways for me to speed up my metabolism and my weight back to the why it was.people say i say i tress alot how can i reduce that to.
August 27, 2012
I find your website very informative. I am 6 foot tall weight 165 pounds. I am looking to undergo surgery tummy tuck to have that flat abs. I have 3 children.
Is there anyway I can regain my abs have a flat abs without surgery? I was told the muscles are seperated due to child birth.
Looking forward to your repsonse
August 23, 2012
hey adrian im currently 5,6 or 5,7 14 and i weight 125 .i eat under 1000 calories to lose weight . mondays and wendsdays ihave taekwon do for 2 hours and after that I have soccer practice for 2 hours.i dont know whats wrong i cant lose weigh i use to be 108 than went to 115 then to 125 i want to go back down to 112
August 22, 2012
you can't lose weight because you are already skinny
August 22, 2012
Hi John you are young and you are not getting enough calories so your metabolism is slowing down. For your age and being that you are an active male you should be getting 1600 to 1800 calories a day. When you burn all your calorie intake off your body starts to store what calories you do have as fat. May sound crazy but if you eat less than 1200 calories a day which is not healthy for anyone you may lose weight at first but eventually you will gain because your metabolism slows down and stores your food to keep you going throughout the day.
October 12, 2012
hey adrian im currently 5,6 or 5,7 weiht about 125 male 14 years old i use to weight 107 to 112 but gained over the summer to 125 i really want to loose 15 pounds i play soccer center mid wich i run alot and im also i taekwon do monday and wendays i have soccer practice and taekwondo .taekwon do 1 hour of exercise and 2 hours of soccer .my metabolism is really Slow i eat about 1000 calories and i cant loose the pounds it always seems to be the same any help
August 20, 2012
you cant lose weight because you dont have any to lose being on 125 and 5-7 tall
August 21, 2012
Hey, I'm 14, 5'5 and weigh 111 pounds. I'm recovering from anorexia and I wanted to know how to eat right and exercise without losing the weight just maintaining it. I workout every day and eat really healthy but Im not sure if that's enough. Thanks(:
August 11, 2012
Hi im a 12yearold female and im looking to lose weight I have been counting calories and i have been exercising so so much i weigh 131 pounds and im 5ft my family has very bad health gentics and i was wondering how to lose weight the quickest before school starts i also play lots of sports and i still am in the same weight range i was wondering if anyone had ideas and what i should do. Thanks.
August 06, 2012
Hi, im 14 and im 180 pounds with 5 ft 5. I've tried a lot of prograns like insanity and p90x but they dont work... And I dont know what to do anymore. I just keep gaining more and more weight. I just want to be heathy, because since I come from obese family I want them to realize that miracals can happen! Please give me some tips because I dont want to be this way the rest of my life. Thank you!
July 30, 2012
hey, Im 16 yrs old, 5'11 160lbs with 7 percent body fat. I was not always like this. Basically what you need to do is high intensity weight training and interval training. oh and calorie count, I know its annoying but it will help you keep track of what you eat. Eat 300 calories under your maintenance level. Try to get 40% of your calories from protein 40% from good slow burning carbs and 20% from good fats. (monounsaturated, polyunsaturated). If you follow these steps you wont just get thinner you will be ripped.
July 31, 2012
Hey Angel, I was ALWAYS really chubby too as a kid! At age 14 I was 215lbs at a height of 5'2. My mom, sister, dad, and all my sister's kids were in the obese or morbidly obese category. I didn't lose the weight until I moved out of my mom's place at age 17, I went from 215 to 124lbs QUICKLY. Why? I was in a city, so I was walking frequently, plus I ate VERY healthy. I was on the volleyball team in HS but even that wasn't helping me lose the weight because eating fried chicken, mashed potatoes and gravy for supper afterwards which undos any weight loss that could have occurred. My tip is to make sure you count EVERY calorie you digest, even from liquids like smoothies and the like. You'll be surprised how many calories are in foods even if it IS something you think is healthy!! I bought a salad one time and saw it had as many calories as a CHEESEBURGER from McDonalds because they added the creamiest dressing as possible. It's ridiculous sometimes!! You CAN lose the weight, anyone can, even if it is a genetic issue (I have Poly Cystic Ovarian Syndrome and girls with my problem usually are 600lbs because it causes extreme weight gain), just stay positive, check the calorie count, work hard, and go for it! I wish I would have done it in high school, but I unfortunately thought I was doomed to be fat forever. Do it now while you are in the best years of your life and shine :)
August 01, 2012
When I was 14 I weighted around 200 pounds and I was 5'7. So I know how you feel. When I was that age I started to rollerskate and do more outdoor fun stuff. I started to drink tea instead of sodas and with all that I lost all that weight.
August 05, 2012
I'm 5'1" and I weigh 204 lbs and I want to lose 45 lbs. I tried other method.s but it didn't work. What should I do?
July 28, 2012
Try harder. Those who quit don't succeed. Stick to a plan and see it through.
July 29, 2012
hi! i am 32yrs of age about 6 feet and 205lbs. how too burn this fat off?
July 27, 2012
July 27, 2012
how can i measure my motablism?
July 20, 2012
I will be 30 this year. I have have 3 kids within the last 7 years. I'm 5'10" and weigh in at 175. Fat nowhere except lower belly(crunches out of the question since I broke my tailbone 3 years ago) I was 150 before kids, I would like to get back to at least 160. I have tried everything, diets, no carbs, giving up pop...I have no energy what so ever. I work 330 to midnight monday thru friday and have a very hard time getting up and motivated. Ideas? Please help!
July 18, 2012