HOW TO REV UP YOUR METABOLISM

HEY, SPEEDY

Running doesn't just burn calories. It also slows the aging process, a Stanford University study suggests. We've got six more ways you can rev up your metabolism.

Terry Doyle

LIFT WEIGHTS
Sculpting and maintaining lean muscle keeps your metabolism on high, because it uses more energy (as in burns more calories) than fat. Aim to strength train for 20 minutes, three times a week.

Arthur Belebeau

DO SOME CARDIO

Got four minutes? Try Tabata, the high-intensity form of interval training that alternates 20 seconds of all-out effort with 10 seconds of rest. It's quick and effective—a new study shows Tabata can double your metabolic rate for 30 minutes post-exercise. Or try some at-home routines.

Arthur Belebeau

EAT OFTEN

Your body needs a little energy to digest food, so having small, frequent meals (around 200 calories) stokes your metabolism. Don't cut cals; split 'em up. For example, eat half of your lunch at 11 a.m. and the rest at 2 p.m.

Arthur Belebeau

DRINK MORE WATER

 It's key to fueling metabolic chemical reactions—if you don't sip enough, your metabolism becomes less efficient. A good rule: Try to get 2 quarts of fluids (8 ounces times eight) daily. Fruit, veggies and other liquids (e.g., coffee) count, too.

Arthur Belebeau

FILL UP ON FIBER

It's not easy to digest, and that's a good thing. You burn extra energy processing fiber, keeping your metabolism humming. Aim to get 25 to 30 grams daily.

Arthur Belebeau


CHOOSE PROTEIN


Its amino acids rebuild muscle tissue—crucial, because if muscles break down, metabolism slows. Women should eat 70 g a day.