Start Your Fat-Burning Engine
beat a plateau and slim down for good.
By Ann Hettinger, Prevention
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The Fat-Burning, High Metabolism Diet
The facts are simple: To look fit and firm at any age, you have to strength train, says Wayne Westcott, Ph.D., senior fitness research director at the South Shore YMCA in Quincy, Mass. Women lose about half a pound of muscle a year, beginning as early as in their 20s. But that's not inevitable. According to two studies Westcott conducted over 15 years of more than 2,800 women and men, on average, you can gain 3 pounds of muscle, lose 2 inches around your waist, and drop 4 pounds of fat—without dieting—in 10 weeks by strength training at least twice a week. Plus, new muscle revs metabolism. "A 3-pound muscle gain increases metabolism by about 7 percent, which translates to burning roughly 100 more calories a day," explains Westcott. The more muscle you have, the more calories you burn.
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