One of the best ways to increase your resting metabolic rate (RMR) is to strength and weight train regularly. Working out with weights increases lean muscle, which burns more calories than fat.

And you don't have to commit to a million hours at the gym in order to make a difference. Here are basic guidelines:

IF YOU'RE NOT CURRENTLY STRENGTH-TRAINING. Working out with weights for just 20 minutes 2-3 times a week can be enough to crank up your RMR over time.

IF YOU CURRENTLY STRENGTH TRAIN BUT WANT BETTER RESULTS. Try one of these strategies for enhancing your workouts:

  • If you're weight-training 2 days a week, increase it to 3 days. Remember to always let muscles rest at least 48 hours between sessions.
  • Increase the number of sets you do. If you currently do 2 sets, up it to 3.
  • Lift the heaviest amount of weight that you can SAFELY handle. But always follow the 10% rule: never increase the amount of weight more than 10 percent at a time.