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The metabolic rate is directly related to your body composition. Every pound of body fat you have burns only about 2 calories a day. But the rest of you – your lean body mass – burns about 14 calories per pound each day. A big portion of your lean body mass is made up of muscle, so one of the best things you can do to boost your metabolic rate is to build up muscle through strength training. And, make sure to take in adequate protein from the diet, which helps to build and maintain lean muscle, too.

Here are the facts surround five myths about metabolism:

Myth: Aging slows your metabolism.
Truth: People do tend to put on weight as they get older – but it’s typically because they tend to exercise less, or less vigorously, than they used to – and that means fewer calories burned per day. As a result, loss of muscle mass can occur which reduces the body’s lean body mass – which results in a slower metabolic rate. Cardiovascular exercise to burn calories and strength training to preserve or build up muscle are great defenses against age-related weight gain.

Myth: You’re stuck with the metabolism you have and you can’t change it.
Truth: While it may appear that there are people who eat all the time and never seem to gain, chances are they make healthy, relatively low calorie selections naturally. Many of these “lucky” people also burn more calories simply because they move more - they might fidget more, or get up from their desks frequently during the day to stretch, or walk down the hall to talk to a colleague instead of e-mailing. So, once you’ve made the commitment to boost your metabolism by building more muscle, use those muscles more by moving around frequently throughout the day.

Myth: You burn more calories digesting ice-cold foods and beverages than foods that are room temperature or warmer.
Truth: In a laboratory, very slight increases in calorie burn have been measured in people who drink very cold beverages. But the change is too small (amounting to about 10 more calories burned per day) to have any meaningful impact on weight loss.

Myth: If you cut calories, your metabolic rate will slow down, so what’s the point?
Truth: It is true that your metabolic rate can slow a bit when you cut calories – your body’s natural inclination is to try to conserve calories as best it can. But, these decreases are relatively small, and if you become more active as you lose weight, you can offset these small changes. With a combination of diet AND exercise, you can help to preserve the rate at which your body burns calories.

Myth: If you stop eating at night, when your metabolism is slower, you’ll lose more weight.
Truth: When people lose weight because they stop eating after a certain time of day, it’s only because they’ve cut their overall calorie consumption - not because they are eating their calories earlier in the day. Consuming all your calories before the sun goes down won’t speed up your weight loss unless you also eat fewer calories than you need.

Susan Bowerman is a consultant to Herbalife.

In one of the most anticipated UEFA Champions League finale in recent memory, Herbalife-sponsored FC Barcelona triumphed over Manchester United with a convincing 3–1 victory. Winning the famed championship adds to an already spectacular year for FC Barcelona. In addition, Herbalife-sponsored athlete Lionel Messi was awarded Man of the Match.

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he conclusion of the lightning round! result, things get reallyinteresting because then somebody loses 30, 40, 50 poundsand all of a sudden, game on. and people ask you, hey, jim,how did you lose 30 or 40 pounds? you say, it's this herbalifeproduct. and they say, where do i get it? and you say, you can get it from me. it's a beautiful model. our friend from tupperware talks about the idea that in these emerging markets, advertising doesn't work as well and they don't have bricks and mortar -- i can't go to a gnc or a vitamin shoppe that you sell out, right? right. we don't compete with theirdistribution of selling. we don't do any conflict in the channel.the beautiful thing -- whether it's an emerging market or even a developed market like the u.s., that person-to-person selling is an incredibly powerful tool, it's a trust model. i trust you, i get something great from you, i get result, i feel better. and all of a sudden, the game is on. do you still meet investors who are skeptical about the notion that that's the best way to sell, given a previous his fr history from other companies that didn't do that?that's part of it. unfortunately in our industry, there are people who are shady. i wish they weren't. we were trying to get everybody on the high road. we're working very hard at that with our distributors. it's hugely important to us because we think integrity equals longevity. we have no quarter for someone not on the high road with us. someone gets off the high road,there's an exit ramp and a rest area. if they want to get with theprogram, there's a reentrance ramp back on to the high road. if there's not, frankly, they're not welcome back on it. we challenged you last time when you were on -- we asked which, brazil or russia, would have the biggest growth, biggest turn.turns out that they did about the same, didn't they? they did do about the same. both at 28% as you mentioned in your opening. both of them doing very, very well. i think the question was, what's the shorter-term, quicker going -- i probably mistakenly said brazil. russia is right there with it. they're doing very well. mea culpa. do you have that crow somewhere?tupperware said russia's gotten very tough because of theeconomy and the not great central command structure. what's working for you in russia? why is that working and tupperware is struggling over there? the first thing that we have seen probably a point of differentiation for us in russia for the rest of our markets, not against any of our other colleagues in the industry, is that we tested a new marketing plan there where you could become what is called a 50% discount discount earning distributor supervisor, we call it, over 12 months. used to be, you had to come in and do it in one or two months at a pretty high cost. now we say over 12 months. this builds a much more interesting infrastructure. you may be buying a couple of$100 worth of product from me a month. and in the past we say, well, jim's just a -- but now you're a distributor. i have more time with you. our retention rates are 70% in russia. game on. this new product, a lot of people are trying to sell into the athletic market. millions of people, frankly, why would i want this one?what's it doing for me if i use it? there's a story behind thisproduct that's really great. i met these two young men -- i'm an avid cyclist. i met them at the top of mountain. they were testing a product out of the trunk of their car. one of them is a biochemist and the other is a marketing guy. these are young guys, under 30 years old. i took some of their product, had it reverse engineered in our lab and the guys came back andsaid, this is a spectacular product. it's a product in here calledprolong. you guys do daily supplement. a regular person, not an athlete, works out once a day or four times a week, what does it do for them? think about it this way. you have an eating plan through the day. you have to hydrate. this is a hydration product that is a tremendous product. it's enhancing your water and making the water more available to you and more bio available. you have a daily shaikh shake in here which is our formula 1 sport. it's done with different proteins, proteins differently available to you. we can get into the whole science of this stuff and i'll get lost. you add this to the line. you add this prolong. this is endurance while you're working out. this is not a weight loss product. when you're out there pounding it for an hour and you need to replenish -- if i'm playing football for acollege team -- football, basketball, or a high school team. this is where this gets really exciting because it opens up the trainer world to us. and it opens up -- they only have so many hours in a day to earn. boom, they're in business now. they can sit down and say, i want to make you healthier, fitter and get you betternutrition. you make your shareholders richer -- our distributors did that. your team did it. and it's just a joy. i wanted you to come on and say, listen, i want to tell you, job well done.thanks, jim. you nailed it. you nailed it. thank you. that's michael johnson, chairman and ceo of herbalife. we've been with it for a long time. we're sticking with it. it's a $10 billion opportunity.stay with cramer.