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How To Fix A Slow Metabolism in 5 Easy Steps

Personal Trainers St Petersburg Fl, , Tierra Verde Personal Training

How To Fix Your Slow Metabolism In 5 Easy Steps 

Happy Spring from your go to Personal Trainers here at Fitness St Pete I Tierra Verde Fitness !

As a personal trainer and weight loss coach in Florida  for over 20 years, I don’t think I’ve gone a day without someone asking me about weight loss workouts or the “secret” to losing weight.


More often than not, the topic of conversation at our group fitness training camps is “slowing metabolisms”.

IF you are like most women over 30 or men over 40 , the words “I can’t lose weight because of my slow metabolism” or “I’ve done everything and I just can’t lose weight” have probably come out of your mouth at least once and probably more than once :)


Being a woman over 45 myself (I just turned 49),  I can promise you that fixing a slow metabolism is much easier than you might think and it doesn’t involve hours of tedious cardio, “eating well”, starving yourself or working out 6 days a week.

Personal Trainers St Petersburg Fl, Tierra Verde Personal Training

If you’ve been around a while, you know our mantras are “Eat Smarter Not Less” , “Train Smarter Not More” and you might have even seen the seemingly impossible results from the raving fans in our  St Pete Group Fitness Programs.

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In the last 10 years, research has shown us three very important

things about eating and exercising for fat loss and increasing metabolism.


There are simple ways to rev up your metabolism  so that you can eat more, train less and look better than you have in years(Maybe Ever). Right now, I’m going to let you in on the “secrets” of how our private clients and group fitness training members drop a dress size every 3-4 weeks training 2-4 times a week and eating their favorite foods.


STEP 1: Stop obsessing  about how many calories the machine or ap says you’ve burned during your workout. It’s all about MAXIMUM calorie burn and EPOC if you want to speed up your metabolism and burn more fat with less workout time.

Personal Trainers St Petersburg Fl, Tierra Verde Personal Training

STEP 2:  Get off the Elliptical, treadmills and steppers for good and stop with the hour long walks and endless running and biking. 


If you want to get rid of that stubborn fat from your butt, thighs and arms, lose those last 10 -15 lbs and speed up your metabolism, you MUST STOP with the steady state cardio immediately and pick up some weights (or your body weight).

This means no more walking on treadmills or outside, elipticals or steppers, period. Conventional aerobic exercises are not very effective ways to lose weight and will train your body to STORE fat on top of inhibiting your fat burning hormones.

Personal Trainers St Petersburg Fl, ,Tierra Verde Personal Training

STEP 3:  Switch out those long, boring hours of steady state cardio for fat blasting high intensity interval training.

High Intensity Interval Training can help you burn more fat by increasing your metabolic rate, even after your workout has finished. (EPOC).

Partner Squat/High Knees are One Of Our Fav HIIT Exercises

According to A study conducted by Wilson et al. From the University of Tampa, FL, “When you add in low intensity steady state cardio you get a temporary boost in weight loss. Subjects lost a couple of pounds the first week and after that they lost nothing. This happened because their metabolism completely adjusted to that and that became their new set point to what they had to do just to maintain. Steady state cardio with a low calorie diet is terrible for fat loss and could cause muscle loss. During a low calorie diet, steady state cardio is more catabolic (muscle wasting) towards muscle as opposed to High Intensity Interval training being much more muscle sparing.”

Wilson, et al. Concurrent Training: A Meta Analysis Examining Interference of Aerobic and Resistance Exercise. University of Tampa, FL. J Strength Conditioning.

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Another great study from ncbi explains why we ONLY do interval type training with most of our clients. In the case of our weight loss workouts , body weight and resistance exercises take the place of the slower paced cardio which gives us more bang for our time adding metabolism boosting, butt lifting, strength building, looking better naked resistance training.


Doing hours and hours of ”cardio” each week is a great way to go nowhere in your fat loss program while wasting a lot of time and most likely incurring injury. .

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Unless you have nothing better to do with yourself than spend 5 plus hours a week working out with minimal results , (which, long term lead to joint damage on top of fat storage) there are far more effective ways to reach your goals.

Weight Loss Workouts St Petersburg Fl

STEP  4:  Lift Heavy Things and Use More Muscles: 


Lifting your body weight or heavier weights using total body movements leads to urning more calories after the workout when compared to old school lifting programs or cranking out rep after rep with a light weight. (and you don’t need fancy equipment or a gym membership to do it)

The more muscles you use during an exercise, the more calories you burn during your workout and after. A study of women showed that when they used heavier weights and lower reps for compound movements, they burned more calories in the hours after training. This is called EPOC. (Exercise post oxygen consumption)
Grab our most popular  Fitness St Pete Boot Camp Group Training Workout   FREE

Kneeling Chest Presses are one of our favorite fat blasting, body sculpting exercises!

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Step 5:  Eat To Burn More Fat  – 

The thermic effect of food tells us that all calories are NOT created equal. While it is important to have a basic idea what you are putting into your

body, what’s MORE important are the TYPE of calories you are putting into your body. More Protein and whole foods, plenty of monounsaturated fats and limiting processed foods is a great place to start to turn your body into a fat burning machine !


More From Fat Loss U:  The Secret To Eating More & Losing More Weight

Other Sources: https://www.ncbi.nlm.nih.gov/pubmed/16002798 , https://www.ncbi.nlm.nih.gov/pubmed/23176325 , https://www.ncbi.nlm.nih.gov/pubmed/22710610 , https://www.ncbi.nlm.nih.gov/pubmed/22720138 , https://www.ncbi.nlm.nih.gov/pubmed/19623201

Weight Loss Workouts St Petersburg Fl

If you want to take the guess work, calorie counting and stress out of achieving your goals and avoid crash summer diets , Our Signature Resolution Reboot, Spring Challenge is a done for you Success Plan with 4 weeks of done for you meal plans, tasty recipes, success manuals and unlimited access to our pros and most successful private clients and group training members in our private members only Facebook Group.


It’s going to teach you how to eat more, train less and turn your body into a fat burning machine while giving you the direction and accountability you need, plus you will get a ton of support our Signature Resolution Reboot Challenge Starts April 24th and there are 12 Spots Available. Just Click HERE to see if you qualify .

I look forward to helping you be the best YOU can be !


Committed To Your Success & Awesomeness

Dianne Villano , Your Over 40 Body Transformation Expert


P.S. Have you met our Member Of The Month and Total Body Transformation 2017 Winner, Leanne the almost 50 full time working mom who was ready to accept lack of energy, slowing run times and aches and pains as a “part of getting older”? Check out her inspiring transformation story  HERE

24 responses to “How To Fix A Slow Metabolism in 5 Easy Steps”

  1. This describes me and everything that I hope to change with this program. I love my walks and bike rides but I will love fixing my metabolism even more.

  2. Awesome article that gives me hope that I’ve finally found the right program to finally get the right results the right way!

  3. Hello! This is my first visit to your blog! We are a team of volunteers and starting a new initiative in a community in the same niche. Your blog provided us useful information to work on. You have done a marvellous job!

  4. Heya i am for the first time here. I found this blog and find it really useful. It helped me out much. I hope to give something back and help others like you helped me.

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Dianne Villano

Your Personal Body Shaping Expert

Hello, my name is Dianne Villano. I help busy men and women over 35 who struggle to look and feel their best and teach them how to eat more, train less, and get better results than they’ve ever experienced.

St. Pete & Tierra Verde residents come to me when all else has failed and they have reached a breaking point of finally being ready to achieve the body of their dreams.

Raving Fans

"I didn’t think this weight loss program would be so easy! I dropped 20 pounds eating deliscious foods and working out 3X/week. I know I keep saying that but it’s true! At 63 years old I thought I’d never look and feel this good again! Seriously, I feel like 40 now" - Pattie A, Tierra Verde, Fl

"As a 10X full Ironman finisher, I foolishly came in thinking it would be easy given my background and boy was I wrong. Every time you think you’re getting the hang of it Dianne adds an extra twist to increase the difficulty . I lost 10 lbs and my strength increased." - Tony S , St Pete. Fl

"I had my doubts when I came in on the 14 day rapid results program, however I have become a true believer in the program. In 2 weeks, I had already begun seeing results, both physically and mentally. I feel better, make healthier food choices (most of the time), and am excited for every workout. I thoroughly enjoy the group setting and I appreciate the opportunity to develop new friendships with the other group members!" - Caren, St Pete

"After interviewing a number of different trainers, I met Dianne. My initial impression was that she was knowledgeable in her field and extremely enthusiastic. Being a physician, it was very important that I work with a trainer that had a solid understanding of the science behind the exercises, understood the importance of a multifaceted approach to to a wellness a lifestyle, including not only the physical exercise regimen but also the n nutritional and psychological aspects of their client in order to help them achieve a sustainable, healthy lifestyle for the long haul The bottom line is this: If you a are serious and committed to getting yourself in shape and developing a healthy a and sustainable nutrition and fitness program, then Custom Bodies is where you need to go….It’s as simple as that." - Dr. Michael Sprintz

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