How Much Exercise Do You Really Need to Get in Shape?

How much exercise do you ACTUALLY need to get in shape?

Twenty minutes three times per week? Half-hour per day?

And how much is too much?

Do you need to sweat it out for an hour or more every day?

Let’s go over the (sometimes) mysterious amount of exercise that is ideal. Ideal for your health and wellness. Ideal for getting into shape.

Starting with the minimum.

 

WHAT’S THE MINIMUM AMOUNT OF EXERCISE?

Of course, you’re going to have to start from where you are right now. If you’re not already exercising regularly, there is no need to go overboard. In fact, trying too much too soon may derail your motivation, and become a reason you just throw in the towel.

So, let’s say you’re not that active (yet). What if I were to recommend “ten to twenty minutes every other day at a level you think you can do?” How does that sound as a starting point?

Pretty do-able, I’d say!

If you’re not training for a competition, you can absolutely get into great shape starting with this plan.

It’s going to take longer, I’m not gonna lie. But that time is going to pass anyway, so when the next season comes around wouldn’t you want to be proud of your improved strength and fitness?

Yes, I thought so!

 

HOW TO DESIGN YOUR EXERCISE PLAN

Now, there isn’t one answer for everyone. The main rule is to begin with where you are. Take note of your fitness level and your goals and increase and improve slowly. There really is no quick fix (at least no quick fix that will give you sustainable results).

Always consider what is reasonably sustainable for you, based on:

  • What is your long-term fitness goal?
  • What else is going on in your life (i.e. how much time do you really have)?
  • What is your current state of fitness?

But don’t stop there!

As you create a sustainable exercise habit, it will start getting easier. So, don’t forget to make it a bit more challenging as you go. Every week do something to push yourself a bit farther than you were before. If you’re strength training, do another rep or grab the next heavier weight. If you’re doing cardio, go a bit longer, farther, and/or faster.

A great motivational tool is to log your workouts. A simple notepad or workbook (or app) will do! Just enter your reps, sets, and/or times each time you workout. This will not only help you to keep motivated to continue, but it will also help you see where you can squeeze in that extra challenge as you progress.

 

After several weeks you can stop and evaluate. Keep going the way you are, ramp it up, or change it completely. Eventually, you will find yourself getting stronger, and more fit!

 

DON’T FORGET YOUR NUTRITION

While exercise is very, very good for your health, wellness and longevity, it’s not the only thing to consider. What you eat is going to have as big, if not bigger, impact on your shape.

 

Some of my favorite super-simple tips that give you the biggest “bang for your buck” are:

 

  • Eat more veggies, green leafy veggies have a great amount of fiber, too
  • Swap the soda for sparkling water with or without fruit or water (ideal) and drink half of your weight in ounces.
  • Cut your treats and sweets in half (and hide half) before indulging
  • Reduce the serving size of your main meals, especially your starchy veggies and carbs (try using a smaller plate)
  • Eat slower and savor it more by chewing each bite of food more thoroughly
  • Carry around healthy (unsweetened fiber-rich) snacks like nuts, fruit and berries

 

KEY TAKEAWAYS

 

You don’t need to exercise like crazy to get into shape.

I promise!

But you do need to do the following:

  • Start from where you are, and don’t go overboard.
  • If you’re a beginner, that means 10 – 20 minutes every other day at an easy level.
  • Log your workout progress to track improvements and keep motivated.
  • Slowly increase the difficulty every week as you get stronger and fitter.
  • Don’t forget to eat your veggies, reduce your serving sizes (especially treats) and carry around healthy snacks.
  • Talk with your doctor before beginning any new exercise or nutrition program.

Make an appointment to chat with me (your health coach) on how I can support you getting into shape!

To Your Amazing Health,

 

Felicia Starks

There is a ton of information about health, fitness and wellness on the web today. So how can that info help flatten your gut? Or trim your waistline? The sad truth? Information alone is useless! It’s real and consistent action that ultimately gets results, right? But do you know what comes before action? Trust! You need to trust the information and the source that provided the information. What you’re about to read will prove why you can trust me plus all the helpful tips, suggestions and resources I share here on this site. My name is Felicia Starks. I am a certified personal trainer and lifestyle weight management specialist. Many of my readers and training clients trust me for one reason more than any other. Because when it comes to really struggling with my weight… I’ve been there! As in topping the scales at 170 pounds. I was born and raised in the South and was introduced to good ol’ Southern cooking at an early age. Like many people today I picked up some bad habits with diet, nutrition and exercise. (Or lack thereof.) I was a slave to food for years. I would eat every 2 hours (since the “experts” always told us to do that.) But it didn’t stop there. I counted calories. I journaled everything I ate from meals to snacks. And even though I had some success losing weight, (which I wanted to do before starting a family) I still didn’t have the lean body I truly desired. A move to the West Coast is where EVERYTHING changed. There I absolutely embraced my new one sentence personal mission statement: “I eat to live instead of living to eat.” And don’t think I’m sacrificing when it comes to my lifestyle. I enjoy healthy & hearty meals as well as desserts and more. When I added my love for fitness, something magical happened. I have NEVER had so much energy! My new look gave me supreme confidence. And I want to help YOU experience that same breakthrough. My passion is optimum health & fitness together with financial freedom. My mission is to inspire and empower people like you to live a fit, healthy lifestyle while taking control of their own financial future. Sound good? Have a question or two? Lets connect!