How to workout: Your exercise plan.
In the first two lessons of this course, we talked exclusively about nutrition: 5 strategic rules, along with some real meals you can eat to start getting in shape right away.
In today’s lesson, we’re going to cover how to exercise. Because if you want to look and feel your best, this is critical.
Lots of people make mistakes here, but the truth is there are just a few simple principles to understand — and in today's lesson, I’ll tell you exactly what they are.
It doesn’t matter whether you want to:
• Lose 5kg
• Lose 10kg
• Or even 15kg.
Exercise is the common denominator.
But here’s the thing. Just like with nutrition, so much is written about exercise that it can seem like you’re doomed without the perfect program. Well that’s just more nonsense I’m sick of hearing.
Having personally coached hundreds of clients, and having spent years researching and testing the best ways to transform your body, I can tell you this. Fat loss comes from doing just a few simple things. And my goal today: teach you what they are. So that you can start doing them right away.
The first thing you need to know about exercising to lose fat? You need to do something, and you need to do it now. Simply put, you need to get moving.
Now I bet you’re wondering: “what kind of exercise is best?” Well, when exercising to lose fat, there are two specific goals.
The first is to burn calories. And the simplest way to do that? Aerobic exercise – like walking, jogging, climbing stairs, or riding a bike. But here’s the thing: if you only do aerobic exercise, you may also lose lean mass. That’s a problem because it’ll lower your metabolism.
But more to the point, with aerobic exercise alone, you probably won’t end up looking as good as you can – as fast as you can.
So you’ll also need to do some exercise that shapes your muscles, to stay strong, look good, keep your metabolism high and burn fat faster. And that means resistance exercise – like free weights, body weight training, circuit training, or group fitness classes.
In the end, if you wanna lose the most fat and look your best, you have to do some calorie-burning exercise and some body-shaping exercise.
So now that we know what kind of exercise to do, let’s talk about how much. I’m going to give you a really simple answer here: 5 hours a week.
Now, some clients come to us doing almost 5 hours per week already. So, if they’re close to the magic 5 hour number, we just ask them to pump up the volume a little, or maybe change the kind of exercise they’re doing.
But, the truth is, other clients come to us doing a lot less. Sometimes no exercise at all. So, what do we do with them?
Well, let me first tell you what we don’t do. We don’t ask them to jump to 5 hours right away. Because, for most people, that’s too much. Instead, we ease them into it, asking them to do just a little more than they’re currently doing.
Not only is that easier for them – it’s the right thing to do. In fact, it’s the only thing to do. This expectation that people can make massive, instant changes to their lives — and make them last — is the biggest reason people fail to lose fat and keep it off. (But we’ll talk more about that later in the course.)
If you’re doing nothing right now, just focus on moving a little more and exercising an hour or two each week. And if you’re doing more exercise than that already, just gradually increase your volume until you reach five hours each week. And make sure you’re doing both calorie burning exercise (like walking) and body shaping exercise (like training with free weights or group exercise circuits)
At this point, I want to share with you the single most important thing you will ever learn about exercise for fat loss: it’s a concept called “Progressive Overload.” In plain English, it means: consistently challenging yourself to do a little more, or a little better.
For example, let’s say yesterday you went for a 10 minute walk. Well, then today; go for 11 minutes. If in your last workout you lifted 40kg, then today; lift 45kg.
That’s progressive overload. Every time you do physical activity, you write down what you did, and the next time, you do more, or do better, even in the smallest ways. It’s a really powerful – and unbelievably easy – technique.
Here's a recap of the simple keys to exercising properly:
Start now. Get moving; do some exercise and do it right away.
Mix it up. Mix calorie-burning exercise ("cardio") with muscle-preserving exercise (weight training).
Get to 5 hours (slowly). Gradually work your way up to 5 hours of total exercise per week.
Progressive overload. Track what you do, and challenge yourself to do a little more, or a little better, each time."
As long as you do those 4 things, you’ll lose fat quickly and for good. You'll even build some strength too.
Your workout program.
If you want some help putting it all together, check out the sidebar on the right.
We’ve shared a 4 week exercise program for you to start with, based on one of the programs our clients use at SoulTrain.
That program is what we actually ask our own clients to do when they want to start losing fat, building strength, and feeling better. So go ahead: print it out and give it a try.
In today's lesson, I outlined the key factors in a successful exercise program. How you apply those principles is your decision. If you want to see how WE do it, here's a 4 week beginners program, taken straight out of our coaching program.