by Ted Frazer

1. Do resistance training

To burn fat whilst at rest (sleep), means you need to speed up your RMT (Resting Metabolic Rate). The best way to do this is to increase your muscle mass. To increase your muscle mass (and that doesn”t necessarily mean become a bodybuilder) you need to incorporate resistance training at least 2-3 times a week.

2. Do exercises that use multiple muscle groups

Exercises that incorporate several muscle groups place greater demands on the metabolic system (and hence also burn more calories). Always aim to include exercises that use multiple muscle groups (e.g.Squats; Chins; Bench Press; Sprinting; Burpees)

3. Increase your cardio exercise intensity

Whatever cardio exercise you do%85aim make it harder and more intense instead of longer. Higher intensity cardio exercise places a greater demand on your metabolic system and elevates your metabolic rate for longer periods (e.g. interval training)

4. Do less Endurance-type exercise

Long-duration endurance exercise makes your muscles get smaller, and smaller muscles mean a relatively slower metabolism. Remember – larger, stronger more conditioned muscles increases RMR

5. MusclesNeed Rest

If you are doing more resistance and higher intensity cardio exercise remember to also give your muscles time to recover and recuperate (e.g. a 7 day program may look like: Mon: Weights; Tues: Rest; Wed: High Intensity Cardio; Thursday: Rest; Fri: Weights; Sat: High Intensity Cardio; Sun: Rest

Ted has been dedicated to Health and “Wellness Revolution” for 20 years and has written a fast-selling e-book “The Total Diet Solution” . Visit Ted”s website http://www.total-diet.com and download the first chapter of his e-book FREE!