Lift Heavy

Muscle is more metabolically active than fat, and building muscle can increase your metabolism, making you burn more calories.

Lifting weights will help you retain muscle and prevent the drop in metabolism that occurs during weight loss.

Eat well. Move often. Go easy on the vices. Take care of your mind and body, and your spirit will require less heavy lifting.

Two heavy kettlebells are the next best thing to a bar and plates. A weight of between 20 and 24 kilograms (45 to 52 pounds) is recommended.

By using the kettlebells individually or together, you can focus on almost every muscle group by squatting, swinging, pressing, pulling, or pushing t...