Weights

 

1. Add some weight

When I want to improve my normal exercise routine I use an extra 3lb weight to boost up my normal cardio. You can also use light weights at the end of your workout to improve muscle tone and burn extra calories. As tolerated an extra 20 minutes of weight endurance during/after every workout can dramatically improve fitness.

 

 2. Spruce it up

 You don’t have to use big equipment to get a great workout. Spruce up your normal routine with a jump rope, fitness ball, Zumba class or even a hike in the mountains! A one hour hike or Zumba class can burn an enormous 500-1,000 calories. Jumping rope can burn an additional 10-20 calories per minute depending on the intensity.

 

3. Hydrate

Staying hydrated all day prior to a workout will prevent early fatigue during and can also improve endurance. If you’re not properly hydrated prior to and during exercise; performance and longevity will suffer, and therefore; less calories will be burned.

 

 4. Fuel up

 If it has been several hours since your last meal/snack, fuel up with a healthy dose of protein and complex carbohydrates.  Your body cannot run on empty, therefore; a healthy snack about 30 min- 1 hour prior to exercise will keep your body fueled.  Studies have shown that pre-workout protein will increase resting energy expenditure by an average of 6-6.5%.

 

5. Stay motivated

Committing to a regular workout regimen may take some motivation. The best tip that has helped me stay motivated is music.  When I download new music or make a new playlist I am eager to get to the gym. If music doesn’t help get you motivated, pick a work out partner; a friend who will help keep you committed to reaching your exercise goals. You can also try the reward system; give yourself a special reward/gift at the end of the week/month for meeting your exercise goals.