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          Weight

          Tips to Help You Lose Those Last 20 Pounds

          December 08, 2003

          By Robert Reames, CSCS, CPT and JJ Virgin, CNS

          1. Heat up your fat burning furnace with resistance training.
          This helps build muscle mass, which boosts your metabolism. Each pound of muscle can boost your metabolism by as much as 50 more calories a day!

          2. Get up and move!
          Do moderate aerobic training (walking, dancing, elliptical trainer, etc.) three to six times a week to make you a better fat burner. Be sure to schedule “intentional exercise” into your day.

          3. Stretch it out!
          Always stretch after your workouts and after a hectic day to lower stress hormones. High stress hormones can break down precious muscle.

          4. Drink up!
          Drink eight or more glasses of water daily and drink even more when you are exercising (4 oz. before, 2 more oz. every 15 minutes during, and follow with 8 oz. after your workout) to stay well hydrated. Dehydration can lower your metabolism; you need water to burn fat.

          5. Don’t skip meals.
          Eat balanced meals and snacks and be sure to include protein at each meal keeps metabolism raised, blood sugar balanced and help with fat burning and muscle mass maintenance and building. Focus on “High Response Cost, High Yield Foods.”

          6. Try green tea.
          Research has shown that it can boost metabolism and potentially aid with fat burning. Plus, it’s loaded with antioxidant compounds that are great for your health.

          7. Replace what’s missing.
          Take a good multivitamin or mineral to ensure that you get all the nutrients you need.

          8. Add a turbo charge.
          If you are consistently doing all of the above (be honest) and you are still struggling, see your doctor for the lab tests described in the chapter 11 of The Ultimate Weight Solution.

          Also, try the following supplements to help your body create energy and support fat loss:

          • Carnitine – a vitamin-like nutrient that supports fat burning
          • CoQ-10 – a coenzyme that helps cells create energy
          • Chromium – a mineral that aids with sugar balance
          • CLA – a fatty acid that research has shown helps burn abdominal fat
          • Omega-3 fatty acids – may help with mood, brain function, reducing inflammation, managing stress, bone density and heart health

          9. Get some Vitamin S – SLEEP!
          Lack of sleep raises stress hormones, causes sugar cravings, and makes you insulin resistant over time (which means you store fat easily and then it is really really hard to lose), so make sure you get eight hours of uninterrupted sleep.

          10. Don’t get stressed out.
          We often can’t change our stress, but we can change our response to it. Modify your response to stress to keep the stress hormones cortisol and adrenaline balanced.

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