efficiently and stimulating a larger part of your metabolism. Try for two sets (of 6-10 repetitions) twice a week, or three times for a maximum boost.Run FastIf you seriously want to crank up your metabolism through running, you’ll have to add some speed

, height and weight. A 64kg man, for instance, has a BMR of about 1550 calories, while a 64kg woman’s BMR is around 1400 calories.As you lose weight, your BMR drops. This effectively means that you have to exercise harder and longer to burn the same number

save 30% and get instant access right here. Log more milesAdding more miles to your running week is probably the easiest and most obvious way to burn more calories. By running five to 10 more miles per week, you'll burn an extra 500 to 1,000kcal. It

. First, there's the 100kcal-per-mile expenditure: run 15 miles and you burn an impressive 1,500kcal. You may even burn more than 110kcal per mile, depending on the amount of oxygen you use while running and on your body weight. (It costs more oxygen

1 Swap your regular cheese for goat's cheese. It's 40 per cent lower in calories than the stuff made from cow's milk.2 Sprinkle cinnamon on a yoghurt each day to burn fat. The spice is a powerful metabolism raiser; half a teaspoon a day is enough

This is a fantastic way to start the day: the protein from the yoghurt will kick start your metabolism, the banana will keep you full for a couple of hours and the ginger and lemon will work as a detox.Serves 2Time spent in the kitchen: 5

lbs in 10 weeks. The pulses are packed with the amino acid leucine, which burns fat fast.14 Eat breakfast every day. Those who fail to kickstart their metabolism with a meal in the morning  eat 100 more calories a day.15 Leave a maximum of three hours

is responsible for detoxifying the body, and helps to get waste and used metabolic material into a form in which it can be excreted or recycled. It is also responsible for glucose metabolism, bile production and storage of fat-soluble vitamins, and manufactures

in the hope that it will improve endurance Extra B12 has no effect on endurance or strengthBiotin Involved in the manufacture of fatty acids and glycogen, and in protein metabolism Egg yolk; liver; nuts; wholegrains; oats Although once known as the 'dynamite

What they're for and where you can get themVitamin AFunction: Good eyesight, healthy skin, strengthens the immune system Sources: Fish oils, liver, dark-green leafy vegetablesVitamin B1 (thiamine)   Function: Energy metabolism, maintaining muscle tissue