We all know those guys and gals who can eat what they want, barely work out, and still manage to stay more fit and lose more weight than their friends.

Why? Because they have a fast metabolism .

The rest of us? We’re left with our own jealous thoughts while we curse our genes for not being better at burning fat. But does having a slower metabolism relegate us to a lifestyle filled with weight gain and frustration?

The answer: NO .

"Sure, you’re stuck with your metabolism to some degree ", says the University of Alabama at Birmingham’s Gary R. Hunter, PhD, director of the exercise physiology lab and professor at the School of Education. "But research shows that building and maintaining lean muscle can speed it up . "

In fact, by adding lean-muscle mass (which burns about 10 to 20 times the calories per pound each day that fat does) you’re boosting your metabolism not just during exercise but all day.

How? Because it raises your resting metabolic rate (RMR), the amount of energy it takes to sustain basic bodily functions, which accounts for a whopping 60 to 70 percent of the calories you burn daily.

"Boost your RMR, and you can drop pounds and maintain a healthy weight " says Vince DelMonte, author of  Your Six Pack Quest , and contributor to Men’s Fitness Magazine. What’s more, that hike in lean muscle can help you lessen the decreasing metabolism (approximately 10 percent per decade) that comes with aging.

Sounds so simple, right?

Well get off the sidelines and try the following nutritional and exercise guidelines to kick start your metabolism and burn fat today!

1. Ditch the Amateur Equipment

Join a gym so you have access to heavier free weights . The plastic cement filled weights that you used when you were a kid are useless now. Bad weather today? Don’t worry, the gym has a roof so cardiovascular exercises are now in session.

2. You Can Still Enjoy Restaurants

Love eating out? I bet you have no idea how many calories are in some of the most common Italian entrees? Stick with small portions or splitting a regular sized salad and/or pasta at dinner with someone goes along way too.

3. Plan Today for Tomorrow

When you ate at home, preparing food ahead of time helps you stay on track . Cutting up veggies, grilling chicken breasts or boiling eggs can all be done the night before. With these staples in the fridge, you can create quick salads and sandwiches when your too busy to cook. Throw lemon wedges into your water container if it helps you avoid grabbing the usual can of diet pop .

4. Persistence and Patience

Take it easy and avoid activities that cause you discomfort at first. Build up your strength using only your body weight in other parts of your body. Once you’ve mastered the movement and you feel stronger, you can start using the recommended weights for greater resistance and building lean muscle.

5. Junk Food be Gone

Eliminating the cakes, cookies, and candies are obvious, but cream sauces and salad dressings are just as guilty. When these foods are not a part of your regular diet, it’s amazing how much room (calories) you have for different healthy foods.

Birthdays and holidays are unavoidable, but look at them as a special treat rather then falling off the wagon. Go right back to eating healthy the next day and you’ll enjoy your lifestyle that much more!

For more fat loss ideas for women specifically, check out our review of Fit Yummy Mummy by Holly Rigbsy. She outlines everything within her program from proper goal setting and mindset to a 16-week workout plan and a ready made grocery list for you.