In an ideal world, we’d all be blessed with a superfast, ultra-efficient metabolism. But in real life, most of us have only to glance sideways at a plate of pasta to feel our jeans tighten. Seems like even if you work out and eat clean consistently, a sluggish metabolism can thwart your best intentions, making you feel like you’re stuck on a plateau. We can help: Our comprehensive plan features an ever-changing mix of diet and workout strategies that will keep things fresh and challenge your body in all-new ways. The result? A noticeable uptick in energy and a high-octane metabolism that will turn you into a fat incinerator in just eight weeks.
The Diet Plan Overview Feed your muscles and keep energy high with smart foods
Drop and Burn.To keep your metabolism humming, you have to curtail calories. In each two-week cycle of this meal plan, you’ll drop calories, primarily by reducing carbs in the second half. Since you can’t cut carbs entirely—they’re key for keeping your energy levels up—the ones you do eat will be of the slower-digesting variety (found in foods such as oatmeal, brown rice, and sweet potatoes) to keep you satisfied while maximizing fat loss. You’ll also trim dietary fat intake to help further reduce your calories. Protein will stay fairly consistent to ensure you’re burning off body fat while preserving metabolism-boosting muscle tissue.
Eat Frequently.Waiting too long between meals can send your body into starvation mode—it doesn’t know when you’re going to feed it again, so it starts to store everything you’ve already eaten as body fat. In this plan, you’ll eat six meals per day, spacing them out every two to three hours, to help keep your body fueled and primed to torch calories.
Hydrate, Hydrate, Hydrate!Water is critical to regulating your metabolic rate (and, consequently, your body’s fat-burning mechanisms). Aim to consume roughly 16 cups (1 gallon) of water, spread out over the course of each day.
Supplement for Success.The right supplements can give a sluggish metabolism a boost. Check out six of our favorite vitamins, minerals, and supplements, proven to get results, on page 7.
Breakfast Smoothie 30g scoop whey protein isolate ⅔ cup steel-cut oats, measured uncooked
Supplements can help keep your engine running in top form. Consider adding the following to your daily regimen.
1• MULTIVITAMIN/MINERAL Why You Need It: Intense training calls for more vitamins and minerals to help catalyze metabolic reactions; a multi can make sure you’re covering your bases. Take It: Daily, as label directs.
2• CALCIUM Why You Need It: This bone-building mineral helps regulate a key hormone that controls how fat is stored and used. Take It: Aim for 1,000–1,200 milligrams of calcium per day—half in the morning, half at night—to maximize absorption.
3• MAGNESIUM Why You Need It: This tireless multitasker is involved in more than 300 biochemical reactions. It’s vital for metabolizing carbs, fats, and ATP, the energy system used during hard training. Take It: 400–800 milligrams daily; look for one with magnesium citrate, which is best absorbed by your body.
4• OMEGA-3 Why You Need It: The fatty acids help your muscles recover faster from workouts, prevent muscle breakdown, increase muscle growth, and reduce wear and tear on joints. Take It: Up to 4 grams with food per day in doses of 1–2 grams.
5• VITAMIN C Why You Need It: The antioxidant not only fights damaging free radicals, it also has strong cortisol-lowering effects. Cortisol levels begin to rapidly rise toward the end of your workout, breaking down muscle and slowing recovery. Take It: 500–1,000 milligrams daily with food, preferably post-workout.
6• COENZYME Q10 Why You Need It: This vitamin-like nutrient fights fatigue and helps you recover faster between workouts. It’s also an antioxidant, helping your body neutralize free radicals brought on by hard training. Take It: 200 milligrams daily, with food.
½ cup brown rice, measured cooked
