Obesity is quickly becoming an epidemic in America and many health professionals are worried about the rising numbers. But, the problem is not that we are not educated or that we don’t know that we need to eat healthy and exercise. The reason why many of us gain weight and put on fat in our thirties, forties, and fifties is because we have higher levels of stress, more responsibilities at home and work, and less time or energy to get our butts to the gym.
An Exercise Plan You Can Actually Stick With
If you find yourself in the category of desperately needing to work out but not having enough time or energy, then you may want to consider exercise minimalism to maximize the benefits of an exercise plan without having to commit a ton of time. The biggest point is that you need to do something each day in the form of exercise, don’t let a day pass without getting a least some sort of workout in. Exercise minimalism embraces the fact that workouts take less than one hour per day so this is doable for many of us.
This is an example of an exercise plan for exercise minimalism:
Ten kettlebell swings
Ten inverted rowing repetitions
Rest for one minute and repeat five more times
Take a two minute brisk walk
Sprint for fifteen seconds on a treadmill with a ten percent incline at 8 miles per hour
Fifteen second break and repeat five times
Finish with another two minute walk
Ten reverse crunches
Ten goblet squats with a weighted dumbbell
Rest for one minute
Repeat this process five more times
Pedal for three miles on a stationary bike, remember to breathe steadily through your nose.
Each of these exercise days will take about fifteen minutes if you stick with the plan. It make take you slightly longer if you are new to exercising, check with your doctor before starting any exercise plan for safety reasons.
As time goes on, you will want to add repetitions or weight to make the workouts more challenging. For the running and cycling exercises, you can increase the incline or speed. But, for strengthening exercises, you will want to increase the weight you are using or the number repetitions.
Choosing the Best Nutrition for Your Needs
The other main component to an exercise plan is making changes to your nutrition but the key here is to not try to change everything at once or you will likely not stick to your new eating plan. Make changes gradually and with intention so you will be more likely to stick to it. Start by choosing one thing that you want to change and work to keep that change consistently for fourteen days before changing anything else. This helps you to form a habit.
Possible nutrition goals could include:
- Drink more water and reduce your juice or soda intake
- Reduce your carb consumption
- Limit the intake of alcoholic beverages
- Cut out junk food or fast food
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