4 Quick Tips to Burn Fat and Stay Motivated to Exercise

It is a new year and you are ready to drop the 7-10 pounds you gained during the holidays.
 You race to the gym and exercise 5-6 days per week for 1-2 hours.
Once that holiday weight is gone, you lose a few more pounds over the next few weeks and after 6 weeks have passed, the exercise is starting to get boring, you ache from doing too much exercise in a short period of time and then WHAM! You make it to the gym periodically so you don't feel guilty about paying for a membership you don't use and you are right back where you started.
No consistency, no workout plan, no motivation, no results.
  Do not feel bad because this is the typical scenario for people this time of year.
 It is time to get out of the mind-set of thinking you need to lose the maximal amount weight in the shortest amount of time.
When you adopt health and fitness as a lifestyle and not a fad, you will exceed your expectations and achieve the body you have always wanted.
  1.
Exercise in moderation You may have heard this saying before and it is so true.
Choose three days in the week you are going to commit to exercising.
If you have the desire to go 5 or 6 days, hold on to that feeling for the future.
We are trying to get you in a pattern and 3 days is the most manageable in the beginning.
You will burn out if you do too much too soon.
2.
Limit Exercise to 30 minutes When you exercise for less than 15 minutes per day, you are burning no more calories than normal everyday activity.
Exercising for 30 minutes will give you an extra 15 minutes of burning calories beyond normal activity.
3.
 Focus on Resistance Training Resistance or 'weight training" will give you the best advantage to burn fat.
Muscle burns calories, which consist of carbohydrates, fats and proteins.
The more muscle you have, the more calories you will burn.
One pound of muscle will burn 50-75 calories in a 24-hour period while at rest.
It's not difficult to add a few pounds of muscle that will allow your body to burn an extra couple hundred calories a day.
Over time this will amount to your body burning 7-10 pounds of fat per year.
4.
One Month at a Time There are many different ways to establish exercise goals.
You may have 3, 6, and 12-month fitness goals but your immediate goal is to establish a routine and a lifestyle that is not going to be too overwhelming in the beginning.
I have found clients will achieve the most success when planning workouts one month at a time.
You will see physical changes in your body composition after 3 weeks.
Short-term goals are easier to adhere to.
Make appointments in your calendar for one month and your on our way to developing a consistent exercise habit.
  These 4 tips are a guide for you to develop a consistent exercise program that will produce results so you do not lose motivation.
If you feel like you want to increase the frequency and duration of your program, go for it.
Remember that consistency over an extended period of time will produce long term results making exercise an easy part of your life.