The best time to workout is first thing in the morning when your body’s metabolism is at its highest rate.

The cosmetics and plastic surgery business is booming—even in this economy. Women (and men) are spending thousands and thousands of dollars, removing and adding to their bodies. But is it always necessary? Then again, what if you can’t or don’t want to spend the money, or what if you prefer not to go under the knife? Can something be done at the gym or even at home? Roger Mack, the fitness trainer who helped a local America’s Biggest Loser couple—the Capers—shed hundreds of pounds and get into shape, shares what he tells his clients. It’s all about skyrocketing your metabolism to melt away fat and to build a lean strong body. Incorporate the following tips into your life and see the difference:

DIET
Dieting is not about just watching your calories. It’s also about getting the right amount of carbs, and consuming the appropriate amount of protein. Carbs boost your energy while protein allows you to burn more fat through your training program. The best time to consume protein should be within an hour after your workout.

HEARTH
Getting your heart rate up while working out is key because it is at this point, that your body will burn more calories and fat. Maintain this accelerated heart rate for at least 20 minutes through your cardio workouts.

WORKOUT
The best time to workout is first thing in the morning when your body’s metabolism is at its highest rate. You will not only burn more calories, but you’ll also be more aware and focused throughout the day.

TRAINING
Interval training is broadly defined as repetitions of high speed/ intensity work, followed by rest periods of low activities. This training technique is practiced by long distance runners and sprinters because of its successful results. Incorporate this training at least a couple of times a week.

COMBINE
Circuit training is a type of interval training in which straight exercises are combined with endurance/aerobic exercises. Examples of this would be, a simple push-up going immediately into a lunge. Do this once a week and watch the results.

REPEAT
The best range for muscle gain is to do 8-12 reps when working with weights. Resist: Strength training is the use of resistance to the muscular contraction. You can use elastic bands and a BOSU® ball for many variations of exercises.

BURN
A quick way to burn calories and fat are to work the larger muscle groups. These areas would consist of the back and glute muscles. Include some: squats, stability ball and hamstring curls.

SLEEP
Good sleeping habits are as important as exercise. During sleep, your body rejuvenates and repairs. If you are not sleeping well, guaranteed you won’t lose the weight you are trying to lose.

WATER
You’ve heard it before--drinking at least six to eight glasses of water a day, allows the body to function properly and to flush toxins from your system. Weight loss is mainly about the body eliminating body wastes, while staying hydrated.