Doing all the right things, but still not seeing results? If this sounds all too familiar, it’s time to workout smarter, not necessarily harder. We’re sharing the seven workout tweaks you need to help boost weight loss and finally see those results you’ve been working towards.
Boost Weight Loss With These 7 Easy Workout Tweaks
#1 Try Fasted Cardio
If you haven’t tried faster cardio, here’s your invitation to give it a try It’s exactly what it sounds like—cardio while you’re in a fasted state.
Now, this can be as simple as getting a cardio workout in first thing in the AM before breakfast. The whole idea behind this is that you’re burning fat to use as energy as opposed to using energy from the food you just ate.
So, if you are looking to kick start fat burning and possibly help speed up metabolism, consider giving fasted cardio a try right when you wake up.
It’s literally as simple as getting a quick FitOn cardio workout in before nourishing your body with a wholesome breakfast.
#2 Make the Most of Your Protein Intake
Protein isn’t just important for supporting muscle growth and repair, it’s also key for supporting a speedier metabolism, and may even help boost weight loss success.
Research shows that protein helps increase our satiety hormones while also reducing ghrelin (our hunger hormone).
There’s also something called the thermic effect of food (aka TEF). Basically, this is the term used to describe the number of calories that are used in the process of digesting and metabolizing food.
Protein is thought to have a TEF of 20-30%, which is much higher than carbs, which has a TEF of 5-10%, as well as fats that rank at about a 0-3%.
What this means is that roughly 20-30% of calories from protein are burned during the whole digestive and metabolizing process.
So, be sure to make the most of your protein intake as a way to help boost weight loss.
We love these clean protein sources to enjoy as part of a balanced and healthy diet.
- Wild-caught salmon
#3 Use Strength Training to Your Advantage
Lifting weights isn’t going to suddenly make you look super buff. However, it may help support your weight loss goals. Why? Because muscles help burn more calories, even at rest. So, the more muscle you have, the more efficient you’ll be at burning calories.
And, if you’re new to lifting weights, don’t sweat it. Press play on one of our beginner strength training or toning workouts to help fire up those muscles and kick weight loss into high gear.
#4 Modify Where Needed
There’s no shame in the modifying game. In fact, modifying your workouts may help you perfect that form while helping you work towards the more advanced version.
So, start where you are, and modify where needed. With consistent effort, you’ll be tackling your fitness goals before you know it.
#5 Get Your Sweat in First Thing in the AM
Like we talked about with fasted cardio, working out in the morning has some serious benefits. And, not only from a fat burning or metabolism perspective, but getting your sweat in first thing ensures that you actually do it.
For many of us, this is a total game-changer, as it’s easy to write off our workouts at the end of the day.
Try to make it a habit to wake up a half-hour earlier to get your daily workout in. You’ll thank yourself later when the last thing you want to do is exercise after a crazy day.
#6 Spice Things Up With Variety
Variety is the spice of life, and this includes your exercise routine. We’re all guilty of getting stuck in a fitness rut and getting bored of the same old.
Plus, adding a variety of different workouts to your routine will help challenge different muscle groups, which may lead to a whole new level of fitness success.
It also helps challenge your body to help prevent that dreaded weight loss plateau. So, try adding something new into your fitness schedule this week, and strive to do something different each week. It may be that easy tweak you need to start to see some serious fitness results.
#7 Make Healthier Post-Workout Shake Choices
Ok, so we know that we just talked about the importance of protein, but the right type of protein matters. You don’t want to go chugging any old protein shake just for the sake of upping your protein intake after a good sweat sesh.
Skip the artificial powders that are often full of added sugar, and go for cleaner options like collagen peptides or even a pea protein for a vegetarian option.
Blend it up with some metabolism-boosting foods like ginger and turmeric, and try using dairy-free milk like almond or coconut as your base.
#8 Track Your Heart Rate
While this may sound like an old school hack, tracking your heart rate may help boost weight loss for a few reasons.
For one, it helps give us a baseline of overall fitness level, meaning we can see where we’re starting, and watch our fitness levels improve! It also serves as amazing motivation to push ourselves through each workout while also keeping us from totally overdoing it.
Overall it’s a great tool to help us maximize our workouts and make sure that we are pushing ourselves enough to continue to see results.
Want in on five of our other favorite reasons we think you should be tracking your heart rate to boost weight loss and fitness success? Read more here.
Workout Smarter, See Results
If you feel like you’ve been doing all the right things when it comes to working out and losing weight, but just aren’t seeing the results you want, try these hacks. They may just help you work out smarter to finally see the results you are after.
With some simple shifts, you may quickly find that your workouts are that much more effective at helping you reach your health and fitness goals.