Consistency is the key

If you keep starting and stopping with your exercise program, or skip meals and workouts often, you won’t even get off the ground to increasing your metabolism.

Nothing will undermine the re-building of your metabolism like inconsistency in applying the proper nutrition and training principles every day.

What are those principles?

1. Meal Frequency: eat 5-6 small meals per day. To do this you’ll need to eat about every 3 hours.

2. Adequate Calorie Intake: maintain a small calorie deficit and avoid starvation-level diets (suggested safe levels for fat loss: 2100-2500 calories per day for men, 1400-1800 calories per day for women) Have a substantial breakfast, a substantial meal after workouts and reduce the meal sizes as the day progresses.

3. Weight Training: Basic exercises that include the largest muscle groups such as squats, dead-lifts, overhead presses, and all kinds of rows and core-activation exercises will have a much greater metabolism stimulating effect than isolation exercises like curls, shrugs and, calf raises, etc.

4. Cardio Training: Get the intensity up if you really want to get a metabolic boost. Walking and low intensity cardio is fine, but higher intensity, particularly interval training, is more metabolism-stimulating.

5. Food Types: Select natural, unprocessed foods with high thermic effect (lean proteins like chicken, turkey, egg whites and fish are highly thermic, as are all green vegetables, salad vegetables and other fibrous carbs). Ensure you have protein with every meal.Maximize the low GI and complex carbohydrates and minimize the refined foods.Get plenty of water and stick to low fat (NOT no fat) foods.

Consistency means making it a habit. Before long weight control will be much easier.