First, I would like to say sorry to everyone that has read some of my previous articles, especially if your are just starting out on a weight reduction plan. I should have posted this article first! One of the very first questions that I get from new clients is “How much do I need to exercise?” or some variation of it. I have no idea how I missed posting it. So… Let us get into this and hopefully this information will be helpful to not just those starting out but any one currently on a diet program.
Some form of exercise is necessary with your diet plan to experience fast fat reduction. A diet plan alone will only get you part of the way to your fast weight loss goal. Based on your current activity level and health depends on what you will be able to achieve at first. Now that doesn’t mean that you need to have excessive 2-hour workouts everyday to get fast weight loss. Actually, doctors recommend low impact activities when you are just starting out. The most important thing to remember when you are starting out is to be consistent with your exercise. When I say consistent, I do not mean doing the same exercises repeatedly but actually ensuring that you exercise most days of the week.
How many days a week should you exercise?
Well, as the old adage goes “The more the better”, but when you are just starting out the idea of exercising everyday can be overwhelming and might not be possible. I do not suggest everyday workouts for new clients, especially if they are in the obese category. What I do suggest the 3/20 rule for exercise which has them fit in at least three (3) beginner exercise workouts a week and for no more than 20 minutes! If you follow the 3/20 rule for beginner exercise, you will not only have fast weight loss but you will also notice that you will start feeling better and more importantly, you will live longer!
Side Effects of doing the 3/20 rule for beginner exercise.
Medical studies have shown that with just this small amount of exercise you can reduce your risk of heart disease. Now that is a side effect that anyone can live with.
What are good beginner exercises?
Well, depending on your weight situation this answer can vary but generally I will introduce a low impact, five stage exercise program that clients can use to keep things interesting. One of the biggest problems with many exercise programs is that they become boring very fast and interest in the program is lost. With the five stage program, the client can mix things up with the different levels to keep the exercise interesting. The import part of the program is the 3/20 rule, as the exercise for 60 minutes a week is important to rapid weight reduction.
If the 3/20 rule for exercise is not for you, then change it to a 6/10 or 5/12 program. The key is getting in an additional 60 minutes of exercise over and above your normal daily activities. Also, remember that any exercise is good so think about what you enjoy doing and incorporate it into your daily activities.