Raise Your Metabolism for 7 Hours in 20 Minutes...

and Forever in 1 Hour Per Week. Metabolism is a bunch of processes that require energy to keep you alive.

If the calories you eat equal the calories use to stay alive and exercise your weight stays the same.

If you consume LESS calories than your need each day, you lose weight, PERIOD.

If you consume MORE calories than you need to stay alive and do your activities, you gain weight, PERIOD.

A lot, perhaps most people believe they're overweight because they have a "slow metabolism".

Hypothyroidism is a major cause of this type of condition. According to The National Health and Nutrition Examination Survey (NHANES 1999-2002) 3.7 % of the U.S. population has "hypothyroidism".

I've found statistics that show only 1% to 3.7% of the U.S. population burn fewer calories than usual while resting.

Since 68% of the U.S. population is over weight or obese.

68% - 4% (maximum estimate) = 64% so that means 94% of the overweight or obese people in the U.S. are overweight for other reasons. Surprised?

That's nothing, MOST overweight people actually burn more calories daily than skinny people.

These two ladies where very surprised too, when the BBC had them participate in a small study.

The results...the heavier of the two ate 50% more calories than her slim friend...AND the heavier woman naturally burned MORE CALORIES!!

Luckily, you can speed your metabolism immediately for up to seven hours, or permanently in about one hour a week.

The best way to rev up your body right now is to do high intensity interval cardio.

You can use ANY activity which you can put your maximum effort into for 6 seconds at a time.

Running, skipping, skating, dancing, anything that you can do at full effort for 6 seconds, but is too hard to do for longer.

I don't recommend swimming for this because there's evidence that the cold water actually causes your body to preserve your fat to keep you warm.

If it's been a long time since you've done your chosen activity, take it a easy for the first 3 to 10 workouts. Maybe 70% of maximum and 50% of maximum.

IMPORTANT - remember to train for yourself at 60% or YOUR maximum and 90% of YOUR maximum. Only compare yourself to yourself at the gym.

If you can go for 8,9, or 10 seconds at your "maximum effort", it's not YOUR maximum effort, go harder.

If you CAN'T last for 6 seconds it's too hard, dial it back.

You want to work as hard as you can for 6 seconds. It should feel like a very hard at 6 seconds and like one second too long at 7 seconds.

You know you're at the right intensity when you actually feel and see your intensity drop if you go for 7 seconds.

BTW, you can't do this type of cardio on most treadmills because you have to suddenly change from 90% effort to 60%. If there's a treadmill out there that you can do this on I don't know about it, if you know of one, please contact me.

I LOVE elliptical trainers for intensity intervals because they're smooth and there's no impact on your joints. So I'll use it for this example.

First, warm up for 5 minutes.

I start at a slope of 10 out of 20 and a tension of 15 out of 20. If this is too hard, start at a lower slope. Train at YOUR level.

      1) Choose one slope and stay there for the whole workout.

Start at whatever tension feels challenging at 50% of your maximum effort. Increase the tension one point each minute until you reach your maximum setting.

I start at 15, so at the end of the warm up I'm at 20 tension and 10 on the slope, or half the maximum slope.

      2) Increase the tension one point for each minute for 5 minutes.

Now go like your life depends on it!!!

      3) Go as hard as you can for 6 seconds.

      4) Then, go at 60% of maximum for 9 seconds.

      5) Repeat steps 3 and 4 for for 20 minutes.

      6) After 20 minutes, cool down at about 50% effort for 5 minutes.

The harder you work, the more your metabolism will be raised.

The harder it is the higher your metabolism will be. Doing short bursts of maximum effort, then longer medium effort rests burns more fat during your workout than a steady effort.

The biggest bonus with doing this style of cardio is it raises you metabolism for up to 7 hours AFTER the workout.

Another benefit is that you're increasing your cardiovascular capacity and fitness much more than a slow to medium effort cardio done at a steady pace.

Steady pace cardio only raises your metabolism for 30 minutes after working out.

So there it is, a hard, short 30 minute cardio workout that:

      - raises your metabolism for as much as 7 hours      - burns more fat than steady slower paced cardio      - increases your cardiovascular fitness faster and more than slow steady cardio

You can do this workout every second day. ALWAYS rest for at least a day befoe doing this workout again.

Finally to raise your metabolism PERMANENTLY in one hour a week strength train using this workout.

The healthy way to burn more calories all the time is to add more muscle.