Maximize your metabolism

You've vowed to get into great shape this year. That's the good news. Unfortunately, many such get-fit resolutions fall by the wayside within a few weeks or months. Why? "The problem usually isn't a lack of willpower," says Jonny Bowden, M.A., C.N., C.N.S., author of Jonny Bowden's Shape Up! The 8-Week Plan to Transform Your Body, Your Health, and Your Life (Perseus, 2001). "It's not having a clear-cut plan that sets you up for success." Perhaps you're doing too much too soon or doing the wrong types of workouts. As a result, you're tired, sore, bored or not making any progress.

That's why SHAPE asked Bowden to put together a plan that keeps your metabolism and motivation charged. At its core is a results-driven strength workout -- the key to a healthy metabolism. You'll start smart, with five doable moves, then add on three more when you're ready, gradually upping your sets, reps and weights. You'll complement this with a cardio plan that progressively introduces higher-intensity training. Put it all together and we guarantee you'll blast fat, look more toned, feel energized and stay pumped!

Fat-burning exercise, diet and lifestyle secrets
1. Maximize your muscle. Muscles are fat-burning furnaces, so be sure to do enough resistance training to build and maintain them and follow your workouts with a snack or meal balanced in protein, carbohydrates and fat.

2. Don't starve yourself. Undereating causes your metabolic rate to drop and your body to hold onto fat. Shape recommends that the average, active woman consume at least 1,800 calories daily.

3. Go graze-y. Eat 6 small meals a day to avoid blood-sugar spikes and minimize urges to binge.

4. Get real. Fuel your body with wholesome, nutritious foods, and limit your intake of refined carbs (anything sugary or white-flour based).

5. Sleep tight. Get 7-8 hours of Z's a night.

6. Control what you can. Keep stress levels in check by managing your time, focusing on the present and not over-committing.

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