We addressed how to deal with saboteurs and increase NEAT (non-exercise activity thermogenesis) in PART 2 (Link). What about exercise? How do you fit it in? What type of exercise? How often per week? Sometimes you just can’t get to the gym, so here are other options.
Choose Exercise that You Enjoy
One of the best things that you can do for adherence to regular exercise is to choose an activity that you enjoy. The more you enjoy something the less likely you will stick to it in the long-term. Whether its group class, sport, hill walking, etc.
Pick an Easy to Follow Home Resistance Plan
Choose a handful of exercises like Push Ups, Squats, Dips, Lunges to begin with. Why resistance training? When losing weight resistance training has been shown to not only build lean muscle but to hold onto the current muscle you have. This is extremely beneficial when dieting as we don’t want too much of our muscle to be used as a fuel source.
Keep Workouts to 30min
If you are someone who dislikes working out, then reduce your typical 60 minute gym sessions to 30 minutes. Do this by (1) pairing exercises together (2) reducing your rest period (3) use your first round of exercises as a warm-up/do this for half the reps with half the weight/reduced intensity (4) pick compound exercises like bench press and pulldowns.
Follow an Online Coaching Program (like mine…bit of a plug there) Click HERE for more Info.
Online Coaching Programs are a great option for those who either can’t get to the gym or are quite self-conscious in the gym. You typically get more coaching, accountability and adherence when following an Online Program as opposed to going at a regime by yourself or joining an average gym where you are just another number.
Typically aim to resistant train 2-3 times per week and walk 2-3 times per week for 15-60 min. These recommendations aren’t set in stone but are a starting point. Assess your progress and adjust. Exercise, like nutrition needs constant tweaking. Nothing is perfect.
The main thing is to start somewhere.
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