Don’t let your metabolism get sluggish or slow down. Continue to burn fat and keep your body looking good and toned without working out 2 hours a day. Who has time for that anyway! The number one reason that womens’ metabolisms slow down is loss of muscle mass. Save your muscle mass with my Free 10-Minute Fat Burning Workouts!

DB Incline Press

Muscle tissue is the most metabolically active tissue in your body. Your body has to work harder to maintain muscle mass. So, muscle mass is your top fat-burning tool. Work hard and build your body.

“As women age, their metabolisms slow down, mainly because they are losing five or six pounds of muscle each decade starting in the mid-20s,” explains fitness expert Wayne Westcott, Ph.D., fitness research director of the South Shore YMCA in Quincy, Massachusetts.

“There’s no reason you can’t have the same metabolism in your 30s and 40s that you had in your 20s,” stresses Pamela Peeke, M.D., author of Fight Fat After Forty.

Keep your metabolism more active at any age with these 10-minute workouts:

1. First, do three weight training workouts a week. On your Monday and Friday workouts, you will do full body circuit training with light (but challenging) dumbbells or bodyweight exercises. Your repetition range for each exercise will be 10-12. This type of weight training increases growth hormone in your body.

Growth hormone elevations during this type of exercise have been shown to decrease body fat and increase protein synthesis after exercise. Growth hormone helps promote tissue repair and muscle mass growth from lifting weights.

Intense exercises such as sprints and squat jumps also increase growth hormone release. These types of exercises would be perfect for your interval cardio and bodyweight cardio workouts.

2. Women can also build muscle mass through heavy weight lifting (you won’t get bulky). “Heavy” is relative to your body weight and strength. According to the research, doing this type of weight lifting will give you exercise-induced testosterone increases. Of course, this will help you build muscle mass.

Your repetition range for exercises will be 6 (you would have a difficult time lifting these repetitions). Your Wednesday workout will be with heavy weights.

Speed up your metabolism with my FREE 10-Minute Fat Burning Workouts now!

Mark Dilworth, BA, PES
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Lifestyle and Weight Management Specialist
Certified Nutrition Coach and Nutrition for Metabolic Health Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes that helps you to achieve better long-term health, which includes body transformation and ideal body weight.
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