Feeling overwhelmed when it comes to exercise? Because there are so many contradictions fitness ideas and health out there is enough to drive you crazy! I get questions all the time from women like: How much should you exercise? How often should you weight train? How long should you exercise? What can I do instead of exercise?
It makes so much sense that the exercise seems complicated — but it really doesn’t have to be.
Let me tell you all the details, from how often you should exercise to ways to make exercise more fun and create consistency…so you can make this the year you finally get in shape and take control of your health.
What type of exercise is best for weight loss?
It’s so easy to get confused about exercise when you have people yelling, “Building muscle is the only thing that matters!” and “Cardio is what you need if you want to lose weight!”
My opinion: they are both equally important.
A workout routine without one or the other is a workout routine incomplete.
Now. Don’t get me wrong. Does this mean you have to run for hours and lift heavy weights every day to see results? No.
But if you want lowering blood pressure and losing belly fatit is best to combine both cardio and resistance training.
One of my favorite ways to do this? High Intensity Interval Training — or HIIT for short. This is a type of workout that challenges your muscles and gives you a cardio workout at the same time. Plus, because it’s intense, you don’t have to exercise for hours to benefit. I am describing a great one 16 minute HIIT workout in my book, Keto Green 16.
But HIIT isn’t for everyone. And one of my most important exercise tips for weight loss it’s this: find an exercise you enjoy doing. Don’t keep trying to power through a workout you absolutely dread every day. You’ll give up and never go back to fitness — and that’s the last thing I want to happen!
How often should you exercise?
Well, we’ve clarified that you should shoot for a combination of cardio and resistance training to see the best results for your health. But how many minutes you should exercise per day?
First, ideally, you should get a basic level of movement every day.
This doesn’t necessarily mean you have to do an intense workout every day. But if you’re extremely sedentary for your job – you should make a concerted effort to hit a minimum step goal or challenge yourself to take a break and do a few minutes of exercise every hour to offset the effects of all that time of seating every hour. day.
After you cover your base movement for the day, how long you should exercise each day?
Ideally, to maintain your health and weight, you should be shooting for: (1)
150-300 minutes of moderate exercise per week (think walking or lifting weights)
THE
75-150 minutes of vigorous exercise per week (things like running or cycling)
Now, these guidelines were created in 2018. More recent research suggests that exercising beyond these recommendations can lead to significantly better health outcomes. (2)
This means that if you can double or triple these sentences, you’d be even better off.
But, if you’re not currently exercising at all, don’t feel compelled to immediately double down on the recommendations. Again, you will give up and it will take you a long time to get back into exercise. Start small and bite the bullet. Then slowly work your way up to doing more.
How much should you exercise a day to lose weight?
Now, when we talk about exercise frequency, it is important to note that these above recommendations are suggested to maintain your health and weight. If you want to lose weight, it is ideal to focus tightening your diet and your exercise routine.
Fitness Ideas: How to Create an Exercise Plan
Now that we know what kind of exercise to do and how often to do it, let’s create an exercise plan.
My advice? Start small and aim for the minimum amount of exercise you should do each week: 150 minutes of moderate exercise. I’ll stress it again: it’s much better to start small and work your way up to bigger fitness goals.
Customize your exercise program to fit where you are right now. Don’t try to start with 300 minutes of vigorous exercise if you currently only exercise once in a blue moon.
So 150 minutes of moderate exercise per week looks like this:
Monday: Walk for 30 minutes
Tuesday: Lift weights for 30 minutes
Wednesday: Walk for 30 minutes
Thursday: Lift weights for 30 minutes
Friday: Rest
Saturday: Walk for 30 minutes
Sunday: Rest
These are home exercise ideas All you’ll need is a pair of dumbbells that feel heavy enough to be challenging enough after you’ve completed about 10-12 reps of an exercise. With a simple pair of dumbbells, you can work your biceps, triceps, shoulders, and even your legs. If you feel like you need instruction, you can always head to the gym. But you sure can exercise effectively at homevery.
How to stay consistent with exercise
One of the biggest challenges with exercise is staying consistent. Things go great for a week or two — and then life happens. You get sick, your child gets sick, you have company for a few days. So you leave your fitness routine for a minute and really struggle to get back on the wagon.
If you want to know how to maintain a consistent workout routine;I have a few tips to create consistency:
- Plan your workout. Put it in your calendar every day so you have to dismiss this reminder if you don’t.
- Reinforce accountability. When you train with others, they will notice when you are not there to exercise. Put yourself in a situation where someone texts you when you’ve lost the will to commit to an exercise plan.
- Make a physical checklist. Put up an old-fashioned wall calendar and put an X on the days you’ve met your workout goal. It’s really nice to see a bunch of X’s in a row and it will help keep your momentum going.
- Use technology. Your Apple Watch, Fitbit, or phone can serve as little incentives, encouraging you to turn off those sounds throughout the day. Again, it’s really nice to have a visual that shows how much you’ve accomplished for the week and makes you want to keep going.
What if I don’t have the energy to workout?
Does all this exercise talk make you feel tired?
I understand.
One of the biggest challenges to starting a fitness routine is finding the time and energy to actually do it, right?
Especially if you are a perimenopausal or menopausal woman.
After all, when you’re working all day, taking care of kids and grandkids, dealing with poor sleep, hot flashes, and changing hormones — it all seems like a challenge, right?
Unfortunately, one of the side effects of living this way (even for a short time) is that your adrenal glands get crushed under the weight of all that stress… and it makes you feel like you have less energy.
It becomes a cycle of exhaustion that is incredibly hard to break out of.
And there it is Mighty Maca® Plus It comes to.
It’s a blend of the healthiest foods on the planet and herbs that support the adrenal glands. It’s that extra helping hand and energy boost you need to break out of your workout—and get your groove back.
Because when you support your adrenals the correctly Thus, you also encourage your body’s production of estrogen, progesterone, and testosterone. Seriously, your adrenal glands are real that critical to your hormonal health, and giving them the nutrients they need can be the difference between pain and well-being during menopause.
Mighty Maca® Plus has helped thousands of women find their lost workout energy and feel like themselves again. Click here to see why it’s so incredible for yourself.
My best Fitness Ideas: Your diet accelerates weight loss
Have you ever heard the saying “you can’t out train a bad diet”? Well, it’s the truth. If you’re working out consistently and seeing poor results, it’s probably because you’re not eating quality food.
If your body is constantly fighting inflammation caused by low-quality carbs and sugar, it can’t effectively heal and lose weight.
This is one of my favorite things Mighty Maca® Plus. It helps boost your alkalinity and bring your body back into balance with just one scoop. If you only do one thing to support your fitness routine, your hormones and lose weight – it should be Mighty Maca® Plus.
Good luck with your fitness goals!
