Originally posted in 2014 and updated in 2016.
My average woman who joins my PNPTribe is just starting out. She is searching for a way to start moving for the first time in a long time, or looking to lose weight and want someone to motivate her.
I decided to look it up and see what research says. It can be confusing if you are CHOOSING to over complicate exercise.
There are studies and gurus GALORE out there. Personally? I just go with common sense and a MINIMUM BASELINE.
You keep exercise simple and life feels simple. You go balls out doing something you know deep down is hard to sustain then it will likely not last long.
First tip? Start with what you KNOW you will do regardless of the research. Some is much better than none.
Before we get into the BASIC HEALTH GUIDELINES…consider watching this video where I talk about starting with healthy planning each week that FEELS DOABLE. Getting wins in your column is so important when you start your weight loss journey. I teach you how!
BASIC HEALTH GUIDELINES
The government has guidelines that state we all need 2.5 hours of MODERATE EXERCISE per week.
Basic Health is what EVERYONE SHOULD DO. This isn’t for fat loss but what every person regardless of where you are starting should be doing if you want to stay healthy and prevent disease.
Most of you reading this want to lose weight and change your appearance. If you aren’t doing the BASICS…THAT’S WHERE YOU START.
You gotta be able to do the basics first!!!! And often you need to build up to that!
When you start working out for purely fat loss and aesthetics do you want to be in a ton of pain and burn out fast? I doubt it.
The good news is that when you start from the beginning the body reacts positively. You don’t have to start like an athlete to eventually become one. I didn’t! Smartest thing next to marrying my husband was to lose 100lbs and begin that journey with walking and doing WHAT I CAN instead of shaming myself about WHAT I CAN’T.
Don’t be that girl!
Moderate exercise is stationary biking, brisk walking, yoga, and a beginner full body strength program. You can easily get this done without spending a ton of money. Go for a walk three times a week, buy a beginner yoga DVD or stream one. Add in a day of strength training. There’s a ton of ways to get in the movement but you gotta do it.
FAT LOSS GUIDELINES
The recommendation for fat loss is 60-90 minutes a day most days of the week.
This helps build muscle and create a calorie deficit. It can seem like a lot but it’s what you MIGHT build up to. Remember, as you get good at working out you will likely WANT to do more. But, the key is starting where you are; not where you “should be.”
Before losing weight I did nothing. I started with walking and here’s a typical week NOW. That’s 10 years of learning more about moving and experimenting with all kinds to training.
Daily: I walk a lot and shoot to get in 8,000 steps or more each day by wearing a Fitbit. I don’t walk hard. My day my start with slow walking on the treadmill while checking my email. I have a home Treadmill station. Not everyone can do that but I work online from home which is super sedentary. I had to find a way to make walking a part of my day. I set up two ladders and a big board from Lowe’s across the top and it’s my “desk”.
I also park far way, walk and talk on the phone, and basically just try to do more moving. This doesn’t require me to make a huge plan.
Weekly: I typically lift weights 2-3 times. I like three but I don’t always get that in and that’s OK! I stick to full body circuit training or upper and lower body circuits. This way I know I always get it done and don’t need cardio on top of it. Sometimes I use the videos or I pull up a PNP program my PNPTribe members use and rock out.
I also do yoga anywhere from 15-60 minutes 1 or 2 times a week. It’s an important piece to being over 40 these days and keeping the joints happy!
I also run 3 times a week when I am training for a big race. If not, I just toss in cardio I like on days I am not doing yoga or lifting if I feel I want it.
But honestly??? The focus is MOVE. Move more than sitting. I stand and work a lot. I walk and talk with friends. Think about ways to simply move because you want to…not to just burn fat. Remember, this is for life y’all.