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The 100 Fitness Tips You Need to Know
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Workouts and Weight Loss

  1. You can't spot-reduce fat from a certain area, like your belly — you have to work all areas in order to see a difference in how your body looks.
  2. Exercise in the morning; research shows that morning exercisers burn more calories, possibly because that's when your body's energy is at its peak.
  3. Do 60-minute heart-pumping cardio workouts five times a week if your goal is to lose weight.
  4. Intervals are proven to reduce belly fat and rev up metabolism; instead of running at the same pace for the entire workout, alternate between periods of pushing your body to the max and periods of recovery.
  5. Muscle mass burns more calories than fat, so strength training is a must if you want to drop pounds. Include at least three 30-minute sessions each week, making sure to work every part of your body.
  6. Short on time? The average person burns 400 calories in 20 minutes when doing kettlebell exercises. Try these seven kettlebell moves.
  7. Find ways to fit fitness in during your workday to burn some extra calories. Climb the stairs to use the bathroom on a different floor of your office building, take a walk during conference calls, and instead of sitting on a chair, sit on a stability ball or use a standing desk.
  8. Can't fit in one regular workout? Break it up and squeeze in one of these 10-minute workouts three or four times a day.
  9. Just because you went for a run doesn't mean you can eat an ice cream sundae and fries afterward. Fuel yourself appropriately, whether it's with a 150-calorie snack or 400- to 500-calorie meal that's complete with veggies, fruit, protein, and whole grains.
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