Find your BMR

• Women 65 + (9.6 x weight in kilograms) + (1.8 x height in centimetres) (4.7 x age in years) then multiply result by 4.2
• Men 66 + (13.7 x weight in kilograms) + (5 x height in centimetres) - (6.8 x age in years) then multiply result by 4.2
• Your BMR can be affected by a variety of factors, including hormonal problems and muscle mass.
• When our hormones are out of whack, our metabolism can change dramatically. An underactive thyroid can cause your metabolism to be sluggish and could potentially lead to weight gain. If you suspect your thyroid may be underactive, seek professional treatment.
• "Increased muscle mass results in an increased metabolic rate," Berry says. "By increasing our lean muscle mass we're forcing our body to use more energy. We use more energy to move muscles than fat."
• The types of food you eat can also alter your metabolism. Overeating when you are stressed slows your metabolism. Proteins raise your BMR by 30 per cent, while carbohydrates raise it by just six per cent, and fats a mere four per cent.
• If you haven't been blessed with a metabolism that runs at the speed of light, there is something you can do. Get moving. "By doing weight training you're increasing your metabolic rate. The key to a raised BMR is a good amount of muscle mass. When we loss muscle mass, our BMR drops," Berry says. "Weight training speeds up your metabolism for a longer period of time than going for a run does. To sustain muscle mass, have a balance of cardio and weight training."

This total-body workout routine will get you into slammin' swimsuit shape--fast!

MOVE 1Sumo Deadlift Shuffle

KAGAN MCLEOD

Grasp one end of a heavy dumbbell with both hands, arms hanging straight in front of you, and stand with your feet about shoulder-width apart, toes turned out slightly.

MOVE 2Dumbbell Shotput Press

KAGAN MCLEOD

Hold a dumbbell in your right hand just above your shoulder; place your right foot two feet in front of your left, knees slightly bent. 

MOVE 3Dumbbell Pivoting Goblet Squat

KAGAN MCLEOD

Stand with your feet hip-width apart and hold one end of a dumbbell in both hands in front of your chest, elbows bent. Bend your knees and push your hips back until your thighs are parallel to the ground.. 

MOVE 4Split-Stance Alternating Bent-Over Row

KAGAN MCLEOD

Hold a pair of dumbbells and stand with your left foot two feet in front of your right. Hinge forward at the hips to lower your torso toward the floor, dumbbells hanging under your shoulders. Pull the right dumbbell toward your chest; then lower your right arm while rowing the left weight toward your chest. Continue alternating. 

MOVE 5Dumb bell Walking Halo

KAGAN MCLEOD

 

• You're not getting enough sleep
• You're eating hidden sugars
• You count calories, not nutrients
• You're absorbing environmental oestrogens
• You sit down too much
• You don't have time to cook
• You're dealing with a hormonal condition