Flex

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5:15 P.M.
Use your muscles—with your muscles. After age 30, we lose 3 to 8 percent of our muscle mass per decade, which is one of the main reasons metabolism slows. To counteract that loss, aim to do two to three 30-minute strength-training sessions a week, using moves that engage as many muscles as possible, like squats, planks, and lunges.

6:30 P.M.
Cook dinner with coconut oil. Most of the oils we eat are converted largely into fat. But coconut oil, with its unique molecular makeup, is rapidly converted into energy—and may causea 12 percent bump in your metabolism.

6:55 P.M.
Add dairy to your meal. Calcium can help improve your muscle-to-fat ratio in two ways: It binds with fat to reduce the body's absorption of fat. And any remaining calcium typically circulates in your bloodstream, helping to break down fat cells.

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As a reminder, always consult your doctor for medical advice and treatment before starting any program.

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