At the heart of the plan is the High-Metabolism Workout, five supereffective strength moves that build firm, lean muscle tissue—the key to a robust metabolism. Muscle burns up to seven times as many calories at rest as fat does, so the more muscle you have, the higher your metabolism. That’s just the beginning. Each stage of your life presents special metabolism-slowing risks, including disrupted sleep and even seismic hormone shifts. So we’ve included a decade-by-decade, fat-fighting prescription guaranteed to keep your metabolism in high gear. And to really make it soar, there’s also a High-Metabolism Diet. Start today and you’ll sleep better, have more energy, feel firmer, and notice your clothes are looser in as little as 2 weeks.

 

YOUR 3 STEP METABOLISM MAKEOVER

  1. Do the Core High-Metabolism Workout (view exercises on page 3) to firm up and build muscle. All ages should do this routine 2 or 3 nonconsecutive days a week. Follow along with fitness expert Chris Freytag and former Prevention fitness director Michele Stanten as they do the High Metabolism Workout.
  2. Add the appropriate Bonus Moves and Bigger Boost cardio prescriptions based on your age for an extra metabolism jolt.
  3. Follow the High-Metabolism Diet advice to crank up your calorie burn throughout the day. More from Prevention: Foods That Boost Metabolism[pagebreak]

HIGH-METABOLISM WORKOUT

Strength-training builds calorie-blasting muscle, which halts the 15 to 20% drop in your resting metabolism (the daily amount of calories you use just living and breathing) that can occur as you get older, and can boost your calorie burn by up to 10%. New research also shows that lifting weights just twice a week can specifically reverse age-related decline in the function of mitochondria, the cellular powerhouses that fuel muscles to use more oxygen and zap more calories.

WORKOUT AT A GLANCE

What you need: An exercise mat and 2 sets of dumbbells, a heavy pair (about 10 to 15 pounds) and a lighter pair (5 to 8 pounds). How to do it: Perform this core workout on 2 or 3 nonconsecutive days a week, adding Bonus Moves and Bigger Boost cardio routines as prescribed for your age. Do 2 sets of each exercise. One day, use the heavier weights for 8 to 10 reps per set. The next, do 12 to 14 reps per set with lighter dumbbells. THE EXPERT The High-Metabolism Work-out was developed by Joy Prouty, an American College of Sports Medicine-certified fitness director and co-creator of the Fit Over 50 DVD series

Pendulum Kickback

Crouch & Pull

Knee-Hugger Chest Fly

Squat Curl

Lift-Off Lunge

BONUS MOVES FOR YOUR 40s

ADD THESE… yoga moves either after work or before bed. Flow through the sequence three times. As you enter perimenopause, your ovaries begin to produce less estrogen, and the side effects—primarily disrupted sleep—can slow your metabolism. Yoga, and the deep breathing it requires, is the perfect antidote because it lowers levels of the stress hormone cortisol, reduces hot flashes, and helps you sleep more soundly. Sleep deprivation affects hormones such as leptin and ghrelin that regulate energy expenditure, according to a Stanford University study. The researchers found that body weight rose proportionately as hours of shut-eye dropped below about 7½ a night. Holding a dumbbell in each hand, stand with right leg straight in front of you, 6 to 12 inches off floor, foot flexed, and elbows bent 90 degrees so forearms are parallel to floor (A). Swing right leg behind you, and squeeze glutes as you straighten arms (B). Return to start. Repeat for a full set; switch legs. Stand with feet about shoulder-width apart and sit back into partial squat. Hold a weight in each hand and hinge forward from hips about 45 degrees, arms below shoulders, palms facing in. Keeping lower body still, rotate torso to right, bend right arm, and pull dumbbell toward chest, elbow pointing toward ceiling. Return to start; repeat alternating sides. (If you have back problems, use one weight at a time and place other hand on a chair for support). Holding dumbbells in hands, lie faceup with knees bent, shins parallel to floor, arms out to sides, elbows slightly bent, and palms facing ceiling. Contract abs and lift hips about 3 inches off the floor. At the same time, squeeze chest muscles and raise arms, bringing dumbbells together over chest. Lower to start and repeat. Hold a dumbbell in right hand at side, palm forward. Cross left ankle over right thigh (hold a chair if needed). Bend right knee and hips, sitting back (keep knee behind toes) as you raise weight to right shoulder. Return to start. Repeat for a full set; switch sides. Stand with feet hip-width apart, dumbbells at shoulders, palms forward. Step right foot back about 2 feet, bend both knees, and lower until left thigh is about parallel to floor, knee over ankle. Press into left foot and stand up as you pull right knee forward (so you’re balancing on left leg), and press weights overhead.Without touching floor, swing right leg back into lunge position as you lower weights. Repeat for a full set; switch legs. FOR A BIGGER BOOST… do mini cardio workouts. Aim for three 10- to 15-minute bouts throughout the day, at least 5 days a week. At this stage, you’re probably already juggling the demands of growing children, aging parents, and a career. Mini-workouts are your best bet for fitting in exercise—and may even rev your fat burn better. In one study, women who exercised for 10 minutes, three times a day lost 30% more fat than those who did one longer workout daily.

1. Wagging Downward Dog

Tones Shoulders, Back, Butt Thighs, Calves Begin on hands and knees, with hands shoulder-width apart, feet hip-width apart, toes tucked under. Press into palms, straighten legs, and lift tailbone toward ceiling, pulling navel toward spine. Raise right leg and circle it clockwise 3 times, making circles as large as possible without moving the rest of body. Reverse direction and repeat. Switch legs, repeat, and then lower back to floor.

2. Sunbird

Tones Back, Abs, Glutes Begin on hands and knees, hands directly beneath shoulders, knees directly beneath hips, and head in line with spine. Tuck chin toward chest and draw right knee toward forehead. Lift head to look up, while extending right leg behind you as high as possible without overarching back, toes pointed. Hold 5 seconds, then pull knee back in. Do 5 times, then switch legs.

BONUS MOVES FOR YOUR 50s

ADD THESE to the Core High-Metabolism Workout, performing the same number of sets and reps as outlined earlier. As you approach menopause, estrogen levels decline dramatically, making fat cells your body’s primary source of estrogen, says Harvard Medical School researcher JoAnn Manson, MD, author of Hot Flashes, Hormones & Your Health. At the same time, levels of growth hormone important for muscle building also decline. The combination sets you up to gain more fat and lose more muscle, but you can counteract these changes with some extra strength-training. It’s the best way to rev your metabolism and may boost hormone levels.

1. Seated Back Fly

Tones Shoulders, Upper Back Holding dumbbells, sit on chair with feet flat on floor. Keeping back straight, lean forward from hips about 45 degrees so arms hang toward floor, palms facing in. Squeeze shoulder blades together and raise arms out to sides (don’t lock elbows) until parallel to floor. Lower and repeat.

2. Tripod Row

Tones Back, Arms Kneel on floor holding dumbbell in right hand. Place both hands on floor directly beneath shoulders, right knee directly beneath hip, and extend left leg out to side, foot flexed and inside of foot on floor. Keeping head in line with back, bend right elbow and pull dumbbell to ribs, elbow pointing toward ceiling. Lower and repeat. Complete a set; switch sides. FOR A BIGGER BOOST…do cardio intervals. Add four to six 30- to 60-second bursts of vigorous activity (speed walking, running, or jumping rope) to your usual cardio routine two or three times a week. “My research shows that exercising at high-intensity efforts raises your metabolism enough to stay elevated several hours after your workout,” says William Kraemer, PhD, a professor of kinesiology, physiology, neurobiology, and medicine at the University of Connecticut. “This can add up to 50 calories or more.”

BONUS MOVES FOR YOUR 60s

ADD THESE to the Core High-Metabolism Workout, performing the same number of sets and reps as outlined earlier. Researchers at the University of Maryland found that after menopause, women lost nearly six times as much muscle mass and were half as active in their leisure time as their premenopausal peers. As a result, their resting metabolism fell by more than 100 calories a day, compared with a mere 8-calorie decline among premenopausal women. Core exercises best combat that accelerated muscle loss and prevent the aches that discourage you from moving. “The muscles in your back and abdominals literally hold you up and give you strength from the inside out, so you can be more active with less aches and pains,” says Joy Prouty, an American College of Sports Medicine-certified fitness director and co-creator of the Fit Over 50 DVD series, who developed the High-Metabolism Workout. And you’ll stand taller instead of hunching forward and build more muscle.

1. Single-Leg Stretch

Tones Abs, Thighs Lie on back with knees bent, shins parallel to floor. Tilt pelvis to flatten back to floor. Keeping abs tight, extend right leg to a 45-degree angle with floor and pull left knee to chest, grasping shin with both hands. Switch legs. Repeat, alternating legs for 20 total reps. For a greater challenge, keep head and shoulders lifted off floor as you do reps.

2. Side Leg Lift

Tones Sides of Torso, Back, Thighs Lie on right side, arms crossed over chest (place pillow or towel under head for support, if needed), legs extended, feet flexed and stacked. Contract abs and back and lift both legs 2 to 4 inches off floor, then lower. Do 10 reps, switch sides, and repeat. FOR A BIGGER BOOST…do longer cardio sessions. Increase these workouts to 45 to 50 minutes, 5 days a week. A University of Colorado study of 65 women found that postmenopausal women who did so maintained the same resting metabolic rate as their younger, premenopausal peers. “Activities that engage both your upper and lower body, such as walking with poles, are especially good calorie burners, and they help keep those upper-body muscles strong and extra firm as well,” says Prouty. You’ve learned the metabolism-boosting exercises, now follow the diet!