Holiday Fitness Guide: How to Light Your Metabolism on Fire


It’s week three of our Summer Bodies Start in Winter fitness series, which means we’re halfway to our summer body goal. Progress.

Now it’s time to get serious. And by that we mean get active. Your metabolism is the engine that turns food into energy and keeps you going throughout the day. How fast it moves depends on factors like age, sex and genes. However, fitness experts and healthcare professionals agree that exercise makes a difference in the power behind your engine and it’s ability to burn calories efficiently.

The American Heart Association recommends at least 150 minutes a week of moderate activity or 75 minutes a week of vigorous activity. Of course you can alternate between moderate and vigorous exercise for variety. We recommend keeping it simple. Just remember to get at least 30 minutes of exercise a day five days a week. You can even break the daily 30 minutes down into 10- to 15-minute intervals to make it easier to build strength and stamina while you work toward your fitness goals.

Top 2 Ways to Boost Your Metabolism Through Fitness

#1—Build muscle.

We all know muscle weighs more than fat, but did you know it uses more energy too? Strength training for 30 minutes just twice weekly can help increase your resting metabolism. Make sure to get on the Fit Kit while your working out to build muscle. You’ll be equipped with Vi-Shape® Shake Mix for two nutritional shakes a day plus Nutra-Cookies and ViSalus GO® and ViSalus PRO® for an added energy boost before or during workouts. You can also add NEON Energy Drink® for even more great tasting energy that lasts without the crash.

Summer Bodies Start in Winter

#2—Intensify your workout.

We recommend tabata training, which is a popular form of high intensity interval training (HIIT). Grab a stopwatch and get ready to burn fat fast. Tabata lasts just four minutes and consists of eight rounds of high intensity mini workouts—that’s 20 seconds of all-out exercise followed by 10 seconds of rest until time’s up. Exercises can include:

  • Sprints
  • Planks
  • Squats
  • Push ups
  • Pull ups
  • Sit-ups
  • Crunches
  • Burpees
  • Stability ball
  • Resistance bands
  • Weights

Now that you’ve worked your butt off, it’s time to unwind. Stress can cause a whole host of health problems, but it also causes the body to metabolize food more slowly. Combine that with the kind of high calorie cravings we typically experience when stressed and you’ve got a recipe for disaster, i.e., weight gain. So post workout take some time to smell the roses, cozy up with a good book or hit the sauna and ease your mind of the day’s worries.

And if any of this sounds overwhelming, remember your Challenge journey starts with the first step. One of the easiest ways to make a positive impact on your health and heart health especially is to start walking. Join a Challenge Group near you or even become a Challenge Group Host and enjoy the support of the Vi Community as you chip away at your summer body.

We’ll be back next Sunday on the Vi Life channel with more great tips on how to kick off the New Year right just in time for… summer!

About The Author

ViSalus, Inc. is a healthy lifestyle company committed to transforming Life, Health and Prosperity around the world by creating meaningful connections, supporting physical transformations, and promoting entrepreneurial freedom. ViSalus offers its products in North America under the ViSalus® brand and in Europe under the Vi™ brand. For more info, visit

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