1. Warm Up/Cool Down

Without a proper warm-up and cool-down regimen, you risk injury, muscle soreness and not gaining as much from your workout as you could have. For warming up, be sure to stretch all your major muscle groups for 10-15 minutes as your heart rate increases. For cool-down, stretch slowly for 15-20 minutes as your heart rate decreases. 

2. Proper Hydration

Most individuals are walking around dehydrated, and they do not even know it. By drinking cold water, you can boost your metabolism by 10-30 percent for up to an hour. Without sufficient water supply, the cells in your body do not properly operate, which can lead to crash or injury. 

3. High Intensity

The best way to burn fat, build muscle and boost your metabolism for hours afterward is the HIIT (High Intensity Interval Training) system. So perform 20 minutes of exercises like sprints, jumping jacks and burpees as hard as you can do them, coupled with brief resting periods lasting no longer than 120 seconds. 

4. Good Nutrition

A major saying in the fitness industry is

“Abs are built in the kitchen, and you can’t out-train a bad diet.”

Many people make the mistake of not eating all day and working out to lose weight. This is dangerous! You may get light-headed, dizzy, nauseous, and you risk severely hurting yourself if working with heavy equipment. Make sure you eat before working out, and remember, eating more protein will burn more calories than not eating at all. 

 5. Accountability

Having someone to hold you accountable is statistically more likely to make you stick with your regimen. A coach, a friend, a workout partner — any of these can help make you feel part of a community that wants to achieve more and become their best selves. 

For more tips follow Lauren Thew, Former U.S. Army, Yoga Instructor certified with the Yoga Association of American and Warrior- Fit Yoga on Instagram @Wellnesswarrior1.