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'Sleep drives a hormonal shift that promotes the body's recovery, allowing your muscle tissues to regenerate,' he notes. Additionally, 'lack of sleep can also hinder your workout performance and the number of calories you burn,' tells Cesar. Frequently skimping on sleep results in low energy levels and fatigue, making it less likely for you to hit the gym. This is because you recruit more muscle groups and more fibers, while resistance machines tend to work only specific isolated muscles,' he adds.

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'Research shows that free weights have quicker strength gains than training on machines. Also, always choose free weights over machines, suggests Cesar. 'Another handy tip to get the most out of your workout in a short amount of time is to make sure you’re getting the most out of every set by pushing yourself to do those extra two or three reps beyond the burn, without sacrificing the form,' says Calliet. That's nearly twice as many as during long runs,' he points out. 'Studies indicate that people who perform interval workout exercises for as little as 20 minutes-including push-ups, burpees, squats and lunges-can burn up to an average of 15 calories per minute. 'Try HIIT workouts as they offer more fat loss benefits than any other workout,' notes the Beachbody trainer. So, it's totally possible to get a great workout in a short amount of time, tells Cesar. It takes about 25 minutes to stimulate your anabolic and metabolic systems-the two systems that help build muscle and burn fat. 'Having a great playlist or a workout buddy to be accountable to or picking a fun outfit that you are excited to wear can also help-but ultimately it all boils down to having discipline,' says Calabrese. That simple switch made the biggest difference for me,' tells Cesar. 'Never think of it as something you have to do but instead as something you want to do. One way to stay motivated is to think of working out as something fun. Having motivation is just the cherry on top,' she adds. We need less intensity and more consistency. 'Remember that it's not a sprint, it’s a marathon. 'Staying motivated can be challenging at times, this is why it's crucial to be disciplined if you want to remain consistent,' says Calabrese.

'Having a healthy snack at hand helps me keep up with whatever my day throws my way and still have the energy I need to get a powerful workout in,' tells the fitness expert.

'It's my go-to for plant-based protein,' he says.

Calliet recommends a trail mix with almonds. So load up on whole foods, eat plenty of seasonal fruits and veggies and carry healthy snacks in your bag that you can enjoy on-the-go. 'A big part of maintaining motivation to stick to your fitness routine is to ensure that you’re fueling your body with nutritious foods that keep you energized and focused on your goals,' says Calliet. 'If for some reason I'm unable to workout first thing in the morning, I take a quick break during the day, about 15 to 20-minutes long, to do a HIIT workout with whatever I have around me,' adds Calliet.įuel your body for lasting energy. 'Research shows working out first thing in the morning, on a nearly empty stomach, can jump-start your metabolism and help break down stored fats,' tells Amoila Cesar, celebrity trainer, NBA private strength coach and creator of the fitness program, 6 Weeks of The Work. Besides helping you stick to your fitness routine, exercising early in the morning is also a great way to boost your metabolism. 'An easy way to do this is to set your alarm for 30 minutes earlier to get your workout in,' suggests Autumn Calabrese, Beachbody Super Trainer and creator of the 80-Day Obsession workout plan. Meaning, you should aim to do everything in your power to get up early and take care of your fitness goals before you get caught up in the daily grind, says Corey Calliet, celebrity trainer and body transformation specialist. Make yourself the first priority of the day.

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