Tip #18


Turn back the clock (rev up the metabolism)

Resistance training REVS up your Metabolism. Let’s face it, as we get older, Mother

Nature has a way of turning down our body’s thermostat–our metabolism. Also, the

same amount of calories don’t yield the same response in our bodies than when we

were 20 years old. We can reverse that. Stimulating your muscles by lifting challenging

weights to increase lean muscle mass is the most effective way to increase your

metabolism. And increasing your metabolism is by far the most effective way to burn


If you eat less than you burn and don't exercise, your metabolism will drop and you will

stop losing weight. If you diet alone, more than 30% of the weight you lose may come

from muscle—that’s exactly what you don’t want. Given that muscle is a metabolically-

active tissue that helps maintain your strength and function, losing muscle is very

undesirable. Strength training will help you maintain that muscle, while you eat fewer

calories, so that you can achieve that lean, toned appearance that you want

The ‘Afterburn’. There’s a new term called Excess Post-exercise Oxygen

Consumption, (EPOC). It’s the scientific term for the afterburn effect, which can help

you burn more calories long after you’ve left the gym. This is pure physics. When your

muscles are put through a stressor–they grow (don’t worry ladies, you’re not going to

get huge muscles like Arnold Schwarzenegger). When your muscles grow and get

stronger, they burn more calories at rest.

In fact, for every pound of muscle you put on, your body burns up to 30/50 calories at

rest. For every pound of fat that exists on your body, you only burn 3 calories–ugh!

When you put on muscle, you’re burning up to 16 times more calories–while you sleep!

This is the “afterburn” effect.

Your EPOC increases as a result of the increased cardiovascular stimulation of not

resting in between exercises. In general, your body requires more energy to return to its

resting state after short and vigorous exercise than longer and less intense exercise. A

physiological effect that creates a metabolic deficit in your body, causing you to burn

calories even AFTER your workout is over. This really is the magic of strength training

during an inch-loss program, because you can burn calories not only while you

exercise, but also after you exercise.

Now, that’s a program I want to be on…and you should too! This is how lean people get

lean…and stay lean–they put on more muscle. Throw away the scale—that number

doesn’t matter–your SIZE does. You’ll be losing inches while you’re firming and toning,

but the scale may not budge because of all those defined, sculpted muscles you’re now

wearing. So, give me 8 minutes–and I’ll change your life!

Strong is the new Skinny. Resistance training is a great method for gaining the

afterburn effect, as well as increasing your overall strength and muscle mass. Having

more muscle contributes greatly to increasing your metabolism. This is because your

muscles require energy to grow and sustain, meaning a lot of fat in your diet goes

towards sustaining your muscles, rather than just becoming fatty deposits.

Those who have more lean muscle mass are going to have higher resting metabolic

rates because their body is trained to use fuel effectively. This then means that you can

maintain your body weight easier without having to cut back your food intake

significantly. You also won’t be as likely to gain excess body fat should you overeat

slightly because of the fact you’re going to be burning it off far quicker than someone

with less muscle mass.

The message is the same–losing weight is very different from losing fat.

— Jaime Brenkus Health Tip 18