Tim Gunn is on to something!

By now we should all know that exercising and working out are extremely important in meeting any and every fitness goal. If you want to lose weight, build endurance, get toned, build more muscle, gain more strength, just drop that baby weight, you have to get moving and workout. But… I guarantee you, most people don’t know how to workout at all. And if they do, they don’t know how to make their workout actually, well…WORK!

Things I hear all the time…

“I’ve been working out for like 2 weeks straight, but I’m not seeing any results…”

“When I get to the gym, I just get on the elliptical for like 30 mins…”

“I don’t really know how to work these machines, so I just run on the treadmill…”

People’s intentions for working out are usually good, but their methods can be tweaked a bit. So… how can you step up your workout and make it more effective?

Jump-rope is a GREAT way to get intervals into your workout!

Burn more calories and fat by incorporating intervals…

Intervals are awesome! You can actually have a more effective workout in a shorter amount of time if you incorporate intervals. They make your heart work harder by making it speed up and slow down. When that happens you burn more calories and enter into your “fat-burning zone”. It also helps you build endurance at those tougher and higher levels of cardio. After you’ve built that endurance, it won’t seem so tough.

Interval Ideas:

  • 2 min run / 3 min walk on the treadmill for a total of 30 mins
  • 5 minutes of weight training / 2 min of jump rope (any type of cardio) for a total of 35 minutes
  • 3 minutes of walking on 0 incline/ 2 minutes walking on 3.0 incline for total of 30 mins
  • 2 minutes light jog / 1 minute sprint (or just running faster)  for a total of 10 sprints

(You may even find a hill interval workout already programmed into the treadmill. Go for it!)

Get stronger and more toned by including some weight training…

Yes, weight training. And no, ladies, it won’t make you look manly. (Unless that’s the look you’re going for. To each her own.) But if you want to step it up and make your workout actually do what it’s supposed to…do some weight training! Not only does it burn a ton of calories but those “problem areas” will get the extra help they need to disappear. Wake up those muscles and make them stronger. Remember that your body won’t change if you don’t challenge it.

Need some weight training ideas to get started? Try these!

When it starts to burn, do one more!

Crazy right? But believe it or not, that extra challenge to your muscles is what changes your body.If you stop when you get slightly uncomfortable or tired, your body isn’t being challenged. So the next time you decide to quit or those 10 reps you did was enough…DO ONE MORE! Or three more! Take that deep breath in and blow it out as you finish that extra squat, lung, bicep curl, pull up, or push up. You’ll feel like a rockstar! I guarantee it!

This is the perfect idea of a great "after workout" meal.

Yes, eat after your workout…

I don’t know how much I can stress this and I won’t ever get tired of telling you that it’s SO important to eat within an hour of your workout. Why? Because your body needs help restoring all that energy (calories, food, fat) you just left on the gym floor (or living room floor). Your muscles now have tiny little tears (especially from weight training) and need to be repaired. Show them some love with some protein. If you’re a runner or you’ve been doing cardio for more than an hour, fuel up with a bagel with peanut butter or a turkey sandwich. Your body will continue to burn fat even after your workout is over if you feed it what’s necessary. Avoid sugar which stops fat burn. You can read more about eating before and after your workout here.

So, if you’ve been workout and getting no results. Or things are moving too slow…rev up your workout and make it work! Also, don’t forget to drink your required ounces of water so that you’re properly hydrated. That also makes your workout work. Hope this helps you meet your goals and get you on the path to a more renewed and healthy life!

Be Renewed