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Workout Questions - Add Lean Muscle Mass
To Increase Metabolism
Workout Question:
If a person significantly lowers her metabolic rate
by cutting too many calories, is there a healthy way to bring that metabolism
back up without regaining the weight or having to go overboard on exercise? How
about slowly adding calories back? If I lose 10 pounds, will my metabolism forever
burn be a few hundred calories less each day?
Workout Answer:
The best way to increase your metabolism is by adding
lean muscle tissue to your body through strength training. Muscle is your body's
most potent and active tissue for burning calories and body fat. Its basically
your body's "furnace" which you want to always keep burning hot. I would
recommend a weight training routine 3 times a week and focus on basic free weight
movements such as bench press, squats, barbell curls and triceps push downs. These
core exercises will build quality muscle which will burn more calories and give
your body a drastic change in composition. You can review our weight training
exercise and workout routines databases here:
You can also add calories back into your diet but
make sure to add them at a rate of a few hundred extra calories a day. You should
shoot for a max of 500 extra calories per day which equates to a 1 pound increase
in weight per week (3,500 calories). For your diet, focus on getting enough protein
throughout the day by choosing lean items like chicken breast, egg whites, turkey
breast and fish. Also, make sure to eliminate all empty calories like soda, high
sugar fruit juices, candy and fast food. Try and eat several small and nutritious
meals throughout the day. By cleaning up your diet, you should see a vast improvement
in your physique.
Its also extremely important to keep a diet journal
of your nutritional intake. This way you will be able to track where all your
calories are coming from and really monitor your intake. You can download our
free diet journals here: 
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