What if I told you that making one change in the way that you workout on your aerobic exercise equipment could result in burning 25% more calories. Are you ready?

Quit holding on to the rails

Seriously, it is that easy . I am always taken aback whenever I walk into the gym and see 4 out of 10 people jogging on the treadmill while holding onto the side rails . People who are working out on the stair stepping machine are even worse ; for this group it is more like 8 out of 10 are leaning on the rails . Research has shown that supporting yourself during aerobic exercise actually decreases caloric expenditure by 20-25% . So…

Stop holding on to the rails!

While I’m on the subject of increasing caloric expenditure , permit me to give you a free, bonus tip . This bonus tip, may actually allow you to double, or even triple the number of calories that you burn in your workout . Are you ready for it?

This concept is so simple that I will caution you against discarding it as “common sense”, make no mistake, it is powerful! It never ceases to amaze me how people will go to the gym and hang out like they’re cruising the clubs or enjoying a fun day of bar hopping. The bonus tip is simple…if you have to be at the gym, you might as well make it count. Most of us are not reaching even one-half of the potential that we can get out of our workout. All we need to do is put the ear buds in, tune everybody out and hit the workout with an eye of the tiger that would put Rocky to shame. Just decide to be present and bust your rear end to make your workout count. So visit your favorite weight loss blog, download your best weight loss podcast but in the end, you have to leave the sweat on the gym floor! 

(J Cardiopulm Rehabil. 2006 Nov-Dec;26(6):391-4.)