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Build metabolism-enhancing muscle. The more muscle mass you have, the higher your metabolic rate tends to be. One pound of muscle burns more calories than one pound of fat. Although cardiovascular training can help you burn calories in the short run, regular strength training can help you build muscle, reduce muscle loss during weight loss or aging and help you burn more calories in the long run for permanent weight loss. Aim for a minimum of two strength-training sessions a week that targets each of your major muscle groups. Visit the American College of Sports Medicine for specific guidelines.