What if I said that dozens of exercise tips have been proven to help you lose weight? You might think, “Yes, sure.” You’ve probably heard it before. “Nothing I try works!” You may have tried many tips, and they didn’t work. However, many “workout tips” are based more on anecdotal experience than science.
Why do people believe and follow those exercise tips if there is no guarantee that they will work? People follow fads for the same reason they diet: They see it work on a friend or hope it will work for them. Let’s stop saying, “I hope it will work!” or, “My friend told me to do that!” in this article and instead give you natural tips backed by science.
Here are 15 scientifically-backed exercise tips to help you lose weight.
Bring a friend
When people begin their fitness journey, they often complain that they don’t have anyone to work out with. These complaints are supported by research. Many studies have been conducted on motivation and exercise, which have revealed that you work out harder when a friend is present.
Your performance increases when your partner is more vital. You will also find that your workouts are more straightforward. Call a friend when you’re struggling to do a one-minute plank or want to go that extra mile.
Get Carbo-Up Before Your Workout
Some people, and even fitness experts, have said to skip a meal before a workout. Others recommend avoiding carbs unless you do specific exercises such as running or weightlifting.
Each has its reason why you shouldn’t be eating. You’ve been misled. The opposite is true. You should carb up before you do any exercise. [2] Your body uses carbs as its primary fuel.
Loading up on food will make you exert more effort and increase your caloric expenditure and muscle growth. If you work out early but don’t like breakfast, try toast or oatmeal.
Your Workout is Powered by Music
Everybody has a playlist of their favorite songs to work out. You might enjoy listening to pop or heavy rock music to get pumped up for your workout. You are correct! Many studies have been done on the power and influence of music.
This study showed that music with a tempo between 130 and 140 bpm boosted people’s performance. The study found that music with a beat between 130 and 140 bpm increased performance. [4] Stick to upbeat songs instead of slow ones.
Drink Coffee and Chocolate Milk
When starting a new diet, many must give up their favorite foods or drinks. If you buy coffee from a chain store, add cream and sugar, or go to the shop, it can be loaded with calories. Coffee can be a great way to boost your workout, as long as you don’t overdo it. It’s a tip for working out that is rarely offered but can be effective!
One study concluded that drinking coffee before exercising can enhance the experience. A second study found that coffee helps to burn more fat.
Your mother might have encouraged you to drink milk as a child. You might have thought chocolate milk was a special treat. Your mom may have been right. In a study, low-fat milk was as effective at promoting recovery after exercise as commercial recovery drinks. [6] A 4:1 ratio of carbs and protein stimulates muscle repair and energy replenishment.
Add an Incline
It’s surprising how many benefits you can get from adding an incline to your treadmill or walking. One study found that walking with an angle improved the activity of your hamstrings, glutes, hips, knees, and ankles compared to not using one. [8] Another study showed that it reduced stress on joints and extremities.
Short and Sweet Interval Training
High-Intensity Interval Training has grown in popularity, and with good reason. Interval training reduces fat and improves cardiovascular health more effectively than other exercises. One study showed that a 20-minute run burned twice as much fat as a short workout.
Go Outside
You probably heard your parents tell you to play outside as a child. As you age, your outdoor activities will become less frequent as work and life take over. The great outdoors is what you’re looking for. The study showed that those who exercised outdoors felt more energetic and rejuvenated. They also had less anger.
Change things up Now and Then
A good tip for exercising is to change things up now and again. People complain about getting bored. Some people find that a routine helps them to stay focused and on track. Others need help with or dread repeating the same activities.
You can do dozens of different exercises, such as yoga, Pilates, or HIIT. Weightlifting and cardio are also great options. Even variations of exercises can help you build muscle. In a study, participants who performed deep and full squats saw more excellent results than those doing only a full one. [11] You don’t need to switch things up every time you work out. But changing it up occasionally will help you avoid boredom while benefiting your body.
Never skip a warmup
Fitness experts often emphasize the importance of stretching or warmups before and after an exercise. Some people don’t think it is necessary, even though it’s an excellent idea. Many people skip warmups, whether it’s because they don’t have time or feel like it. Research shows you should not.
Dynamic warmups can also be beneficial to your workout. Austin State University conducted a study that found people who warm up with leg extensions, and then squats could put more power in their squats. On average, they could squat heavier than when doing only specific stretches. The stability of their bodies was also improved by 22.7%. [12] The warmups also increased blood flow and range of motion.
Weighing is important
This is a tip that some people will not like: Pay attention to weight. Everyone knows someone who swears only by cardio. It may work well in the short term, but it could be better for you long term. You need to have a lifting program in your routine. Why? Your metabolism slows down, making it more difficult to lose weight. Harvard School of Public Health found that those who exercised for as little as 20 mins a day had less abdominal fat.
