What if I told you that there are dozens of workout tips proven to aid in weight loss? Now, you might be thinking, “Yeah sure. I’ve heard it all before. Nothing I try works!” You may indeed have tried a lot of tips that just didn’t work. However, many of the so-called “workout tips” are more based on anecdotal experiences than science.

So, why do people follow and believe in those workout tips if they aren’t guaranteed to work? The same reasons people follow a fad diet—they saw it work for a friend or they hope it works for them. In this article, let’s end all the “I hope it works!” and the, “My friend said to do this!” and I’ll bring you actual tips proven by science.

Here are 15 science-backed workout tips to jumpstart weight loss.

1. Bring a Friend

A common complaint people have when they begin a fitness journey is that they have no one to workout with. But those complaints line up with the research. Several studies on motivation and exercise have shown that when you have the presence of a friend, you workout out harder.^[1]

When your partner is stronger, your performance boosts. Your workouts become easier too. So, the next time you find yourself struggling to hold that one-minute plank or you want to run that extra mile, call a friend. Take a look to these stairmaster stepmill deals.

2. Carb Up Before You Workout

You might have heard people and even fitness gurus say to skip out on a meal before a workout. Some even recommend that you avoid carbs unless you’re doing specific exercises like running or weightlifting.

Each one has their own reasons why you shouldn’t eat. Unfortunately, you’ve been misled. Research supports the opposite of skipping meals. Before you perform any workout, you want to carb up. Carbs are your body’s primary fuel.^[2]

When you load up, you’ll put more of an effort in and it does wonders for muscle growth and caloric expenditure. Those who work out in the morning but hate breakfast can opt for something like toast or oatmeal.

3. Music Powers Your Workout

Everyone has their set playlist with their favorite workout songs. You may like to jam out to heavy rock or pop music and feel like it helps your workout. You’re not wrong! Several studies have been conducted on the power of music.

One study found that those who listened to music had higher levels of serotonin and dopamine, which aids in the recovery process.^[3] Another study found that the type of music you listen to matters. This study showed that music levels of 130 to 140 bpm gave people a performance boost.^[4] So, stick to the more heart-pumping songs over the slow, sad ones.

4.Drink Coffee and Chocolate Milk

When many start a diet, they usually have to give up some of their favorite foods and drinks. Coffee is often loaded with extra calories when you add the cream, sugar, or if you’re going to a chain shop. Provided you don’t go overboard with the extras, coffee can help your workout. This is a workout tip that’s rarely given, but it can work!

A study found that coffee not only provides energy but also gives you motivation and can increase your performance.^[5] Another study on coffee and workouts found that drinking a few cups before a workout can make it more enjoyable. Another research also found that it helps burn more fat.

As a child, your mother may have told you to drink your milk. Chocolate milk might’ve been a treat. It turns out your mom was on to something. A study found that consumption of low-fat chocolate milk after workouts aided in recovery like commercial recovery beverages did.^[6] The 4:1 carb to protein ratio helps stimulate muscle repair and energy repletion.

5. Water Is Key

Just about any diet or exercise tip includes drinking water. Water is one of the best beverages you can have for rehydration, and it’s free! The intensity of your workout will depend on how much water your body loses. How much you sweat affects it as well.

But why does water matter? Let’s take a closer look.

Most of our body is made up of water. It’s not a surprise that you require a lot of it—and even more when you work out. Many people show to the gym already dehydrated, then workout and become even more dehydrated. This can cause quite a bit of negative effects. Your workout can become harder, you could suffer performance issues, and take a longer time to recover after it.^[7]

Just 2% of water weight loss can cause this. Some people lose about 6 to 10% from a single workout. It’s recommended to drink at least ½ to 1 oz of water per pound of bodyweight a day. To combat water loss, some experts also recommend weighing before and after your workout.

6. Add an Incline

There’s surprisingly a lot of benefits to adding an incline when you walk or use a treadmill. One study found that it improves your hamstring, glute, hip, knee, and ankle activity compared to walking without an incline. Another study found that it reduces stress on your extremities and joints.^[8] It also improves your lung function, and there’s the widely known notion that it increases the number of calories you burn per hour.

7. Interval Training: Short but Sweet

High-Intensity Interval Training (HIIT) has become a more popular workout and for very good reasons. Interval training has greater cardiovascular and fat loss compared to other workouts. A study found that just a quick 20-minute workout burned twice as many calories during a long run.^[9] While you don’t want to completely stick with only interval training, it’s a great addition for when you’re short on time or a more relaxed day.