1.) Lift heavier weight – Get stronger.
2.) Increase your work capacity – Do more sets and reps in the same amount of time.
3.) Run faster.
4.) Add a little muscle.
It sucks, I know. But the truth is, if you want a faster metabolism, you actually have to get in better shape.
Your workouts have to progress.
The next level: Start writing down your workouts in a journal, so that you know for sure you are making progress.
I talk about keeping a food journal all of the time. But are you also keeping a workout journal?
Are you really stronger than you were six months ago? A year ago? Do you even know?
If you really want to get crazy about cranking up your metabolism, you could even try eating drastically higher quality food. Protein. Fresh fruit, organic vegetables. Brown rice. Quinoa pasta. Ezekiel bread.
Eating better would actually require planning meals, instead of just seeing what happens.
The next level: Plan all of your meals ahead of time. Split your food log down the middle. On one side write: Plan. On the other side, write: Actual. Take a minute and plan the day ahead of time. Make your choices ahead of time.
Now I Know The People Reading This Blog Are Wicked Smart
You guys know all this.
I can tell from the comments you guys leave.
I can tell even from which posts you guys read.
But sometimes knowing and doing aren’t the same thing.
Some times we need reminders, or a swift kick in the butt.
Or sometimes it’s a little thing that you pick out of the post – like maybe you’re eating great most of the time, but with a more little planning, you’d take it to the next level.
Maybe you’ve got all of the elements, but you haven’t put it together in a structured program yet.
There is no advanced, there’s only better basics.
Sometimes it’s just a matter of double checking – am I really doing all of the basics?
Also, just a reminder: the Holiday Sale is Still Going! All of my fat loss books are on sale.
And make sure to sign up for www.12daysoffitness.com. I just finished editing the videos for 7 Wicked Fast Fat Loss Workouts – the fat loss product I’m giving away for the 12 Days of Fitness, and it’s awesome! You definitely don’t want to miss out. Also, it’s free, so it’s totally a no-brainer. Go to www.12daysoffitness.com right now and sign up to get all the free stuff! It’s the biggest fitness give-away in the WORLD!
I had been thinking EXACTLY this as the next step I needed to take. Glad to know I’m on the right track! Thanks!
Josh,
Will drinking lots of water or taking a multivitamin help metabolism? I’m drinking 100 oz of water per day but I just hate taking multivitamins. Will this make a difference?
Thanks
Desiree
I always look forward to your articles. Your advice is right on with how I like to work out & try to eat. It is very refreshing and you help keep me motivated. However, I have one question: I’ve been lifting more weight with less reps for a while now and I’ve noticed I am not feeling “the burn” that I did when I used to do MANY reps with LESS weight. I know that more weight & less reps gets faster results… but why don’t I feel the burn when I lift?
Smart guy, Josh, thanks! What’s your advice for the cold weather and the fact that I cannot keep from overeating (from the cold)?
Hi Josh,
I have two question! I’ve been trying a clean high protein diet – focusing on almonds, walnuts, green tea, lean meats like chicken and salmon, and loads of steamed veges and salad. And I’m having 2 whey protein shakes a day. I’m actually seeing amazing progress – I’ve lost a dress size – and 2 inches off my waist and feel like I am getting stronger and tighter. However…Question 1) I cut out all dairy products and really miss my morning yogurt – do you think yogurt is ok in moderation? and 2) I have actually PUT ON weight since I started. I’m lifting heavier and doing 45 mins of weights a night so could it just be muscle. I don’t care how much I weigh if I look awesome…but its a bit disappointing all the same.
Thanks Josh!
hi josh,
i’m on a diet or lifestyle change right now.
and im counting my calories on everything i eat. and its getting cumbersome counting every calorie. is there a better way to do this? can you give me any tips or advice thanks josh.