it makes it 10 times easier to lose weight and keep it off.

And the best part, you can boost your metabolism completely natural and for free just by changing

a couple things in your lifestyle.

Let's hop into it.

See, I, for example I have a very fast metabolism.

And I tend to burn calories pretty quick.

For example, just for me to maintain my weight, I'm around 180lb right now, I have to eat

around 4500 calories a day.

Incase you don't know, thats a crapload of food.

But that brings me to my first time, you need to eat more protein.

See eating more food can cause a spike in your metabolism, known as a thermic affect

of food or TEF.

TEF usually occurs because your body needs to digest, absorb and process the new food

you just took in.

And protein causes the highest spike in TEF, boosting your metabolism anywhere from 10

to 30%.

The second thing you want to do to boost your metabolism is just lift heavy.

You see muscle is more metabolically active than fat is.

And performing muscle activity will help jack up your metabolism.

This is why doing muscle building activities can be much more effective at burning fat

than cardio alone.

And the coolest part is that when you build more muscle you'll burn more calories, even

on your reset days.

How sweet is that.

Number three, drink tons of water.

Replaces most of your sugar drinks for water.

You want to know why its so hard for your average guy to lose weight?

Because they're drinking their calories.

Though caramel lattes, sodas and juices, you're intaking all these calories that you could

be replacing with water and bumping up your metabolism.

Theres even studies that suggest drinking only 17oz of water can increase your metabolism

by 10-20% within an hour.

So one thing that I do, make a habit of carrying a water bottle with you at all times and goal

in your head how many of those you want to drink.

So personally, I'll carry this aluminum bottle and shoot for around 5-6 fill ups a day at

minimum.

This is a vacuum insulated re-usable water bottle called "The Spout" from Vitagoods.

The great thing about this water bottle is that its vacuum sealed and double-walled aluminum.

Which means, it will keep your water nice and cold all day, for hours.

even if you leave it in your car with the blazing heat, when you come back from work,

that water is still going to be refresh and cool.

Or if you drink coffee, you can put your coffee in there since its double wall aluminum and

it keeps your hot drinks hot as well for up to 12 hours.

Another cool feature, and why I carry this one in particular, is because since it is

that double wall aluminum, it doesn't sweat like your regular water bottle.

So you can out it in your backpack, in your car.

You don't have to be worrying that its going to be wetting any of your gadgets or paperwork

whoever it is you throw it in.

If you guys want to check out this water bottle and pick one up for yourself to make sure

you're drinking water constantly, I'm gonna have this special link down below.

That link is going to take you to my personal page.

Hint: There is a special offer there.

Where I got them to do a bundle deal for you guys with their Vitagoods scale.

If you are interested in the weight scale, this is the perfect tool you should definitely

buy if you're trying to burn fat and get shredded.

It tells you your bone density, your muscle mass percentage and your body fat percentage.

So you can gage if you're efforts are actually working and if you're going in the right direction.

So if you want to check out that bundle deal offer, I'm going to have it linked down below,

definitely check it out or just pick up their water bottle.

Either or it's a great deal.

The forth thing you want to do to boost your metabolism is drink more coffee.

Coffee is a great hunger suppressor that many people use when they're dieting, especially

during intermittent fast.

But another great benefit is that the caffeine in coffee can also boost your metabolism.

One study found that just like green tea, it can boost your metabolism by 3-11% and

an promote more fat burn.

Number five try standing up more, especially during the day.

They actually call this the "new smoking" the fact that you're sitting down for long

periods of time can actually lead to weight gain.

Compared to sitting down, if you were to stand down all day, lets say you have a desk job

and instead of sitting down you were stand up all day, you would burn on average 200

more calories per day.

Thats significant.

So unless you have a standing desk, it is recommended that you stand up more often take

short breaks, walk around, take the stairs, go grab coffee, do anything to keep your body

moving or than just the 30-40 minutes you spend at the gym.

Number six is start intaking more Omega-3.

Whether it be through a pill, which is pretty easy or through your diet from your tuna or

salmon, or any fish.

Simple put: Omega-3 help balance your blood sugar and reduce inflammation, which help

regulate your metabolism.

And finally, number seven, one of the biggest weight lost mistake that so many guys make

when they're trying to shred fat fast, they just slash their calories drastically.

When you're trying to loose weight , you want to do it gradual.

When you just slash it drastically your body is going to go on survivor mode and shut down

your metabolism and slow it down, thinking that you're going through tough times and

it doesn't want your body to deteriorate.

So to conserve energy, it will shut down your metabolism.

What happens is that once you start eating more trying to gain weight, lets say you're

bulk phase, you're going to start gaining weight rapidly, because your metabolism is

still stuck and shut down.

So when you're trying to shred fat and loose weight, do it gradually and don't drastically

chop your calories.

And that basically it guys, those are seven ways you can instantly boost your metabolism

and shred fat.

If you guys enjoyed this video and found it informative, don't forget to drop us a like

down below.

Also, don't forget to check out our sponsor, Vitagoods.

I'm gonna have that water bottle, its pretty sick, linked down below as well.

Thats it for me today, see you next time!