Eat better, eat less, move more
For one thing you cannot really increase your metabolism, it goes up for that particular day if you do exercise do to the calorie cost of the exercise. If you gain significant muscle it would increase only slightly. It should be thought of as the calorie cost to keep your cells functioning, dropping below this number completely for days on end can potentially lower it long term. After your crash diet when you resume normal eating with a reduced metabolic rate, weight gain can be quicker than it was before.
You are better off just reducing your intake by 10-25% and reducing your weight slowly.
Also exercise is not the best way to lose fat, its only a necessary component to retain your lean mass while you lose weight. It is possible to build small amounts of muscle on a calorie deficit but not as much as you might think.
Contrary to popular beliefs exercising itself won't make you lose weight. Think about this one: have you ever gone to the gym for a long period of time, say a few months and you see the same people there day in and day out, making no changes to their body. Well is exercise helping them lose weight? It would not appear so. The harder work comes in the kitchen, sticking to a plan of making healthier food choices and eating less along with the exercise is how you make those changes.
In short eat better, eat less, lastly move more. Each of these three are all integral to making a body transformation.
Crash diets are set up to crash and burn imo. I lost the weight slow but if you asked me if it took a long time I would tell you it was probably the fastest 5 months of my life.
Last edited by VitoVino; 02-03-2012 at 02:03 PM.
Reason: added title