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The #1 Exercise Plan To Boost Your Metabolism and Lose Weight

Kick up your metabolism with this fitness plan.
FACT CHECKED BY Alexa Mellardo

Looking to shed those extra pounds? If so, your weight loss journey requires having a solid plan set in place. Although your diet is an important aspect of that game plan, you can also opt for certain workouts to boost your metabolism and lose weight. To make your job a little bit easier, check out the following pro tips from Michele Riechman, a personal trainer and health coach with a doctorate in physical therapy. Keep reading to learn more about it.

Exercise helps you boost your metabolism and lose weight.

mature man running demonstrating how you can boost your metabolism and lose weight

It's important to note that everyone's metabolism is different; some individuals have speedier ones, while others have slower metabolisms (via WebMD). Certain aspects can impact your metabolism, including your genes and age. It's important to stay on top of getting active and challenging your body—especially as you grow older when it's common to lose lean muscle mass. Find your journey, and be consistent with it. You'll start to see results in no time.

Riechman tells Eat This, Not That!, "If you are looking to boost your metabolism, you want to make sure that the exercise you are doing is not stressing your body, because that will slow down your metabolism." That's why this exercise plan is just what you need to meet your particular goals.

Related: The #1 Floor Workout To Lose Belly Fat and Slow Down Aging, Says Trainer

Add regular movement to your routine.

mature man doing cardio exercise, demonstrating how to boost your metabolism and lose weight

When it comes to the first step in your ideal exercise plan, Riechman says to increase how much movement you're doing, in addition to bumping up your daily step goal. As for how this helps your metabolism and promotes weight loss, Riechman says, "Just by moving more, you will increase the energy your body expends without even breaking a sweat." Every bit of movement counts. An added bonus? Your hormones and body will perform better, too.

Related: Lose 10 Pounds at 40 With This Bodyweight Workout, Trainer Says

Make sure you're strength training.

mature fit woman using dumbbells for workout

If strength training isn't already part of your regular exercise plan, you'll definitely want to add it. When looking to kick up your metabolism and shed extra pounds, maintaining and building muscle is essential. Riechman continues to explain, "You will get the most benefit when you focus on big muscles. For example, squats are a great exercise because you are using a lot of your leg muscles at one time."

In order to properly perform a squat, stand tall with your feet hip-width distance apart. Bend your knees to squat, making sure your weight stays in your heels instead of your toes. It's important that your spine stays neutral and your core is activated. Aim for 8 to 15 reps. Once you perform 15 reps with solid form, feel free to add weights or increase the size of the weight you're already working with. This will ensure your muscles are being challenged.

Take advantage of push-ups.

mature woman plank pushup

Push-ups should be a key part of your metabolism-boosting exercise plan. Why? Well, Riechman says they will give you a ton of bang for your buck, explaining, "They work a lot of muscles at once, so this will help to boost that metabolism in a really efficient way!"

Kick things off with 15 to 12 knee push-ups before moving down to your toes. It's essential to be sure your spine remains neutral and your core stays activated.

Desirée O
Desirée O is a freelance writer who covers lifestyle, food, and nutrition news among other topics. Read more about Desirée
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