In last week’s post I stated that in order to achieve your health and weight loss goals you need to engage in 5-7 hours of purposeful exercise each week (click here for a reminder).
This week I want to give you a little tool to help you get on target with your exercise routine and stay on target. It is called an adherence chart and using it is very simple. For each day you complete the behavior listed, give yourself an “X”, smiley face, or gold star. This gives you a visual reference as to how successful you have been in following your new behavior.
If you have not been exercising regularly, jumping in to 5-7 hours per week can be a bit too much to handle, so for this week’s chart I recommended 3-4 hours of purposeful exercise each week for the next 3 weeks. If you have been pretty consistent with a workout routine, and are ready to kick it up, feel free to reflect the change you wish to make.
If you truly want to lose body fat and get healthier then you MUST, MUST, MUST engage in some form of purposeful exercise 5-7 hours every week!
What is purposeful exercise?
Purposeful exercise is any form of exercise/activity that elevates your heart rate and makes you sweat (at least a little).
Examples of purposeful exercise include:
Jogging or running
Taking a dance class
Cycling, indoors or out
Find an activity (or 3) that you enjoy that gets your heart pumping and commit to spend 45 minutes to an hour every day to purposeful exercises. Keep in mind, you don’t need to do all your exercise at once, you may lift some weights in the morning and then swim laps after work or take a morning spin class and go dancing with your partner at night.
We all work hard and taking a break during your day to have fun and exercise is a great way to control stress and recharge.
As we enter the holiday season, it can be difficult to stay on track with your workouts. Shopping, holiday parties, and travel can all get in the way of your normal fitness routine.
This season make a commitment to maintaining the health and fitness progress you have made. Make it a goal to do some form of exercise at least 4 days per week. Remember, you don’t need the gym to stay in shape and you don’t need to spend hours training.
This article from Precision Nutrition details a terrific whole body workout that can be done in as little as 10 minutes at home (or on the road) with minimal equipment:
A few days ago I recommended finding a buddy to workout with (Find a Buddy) to help keep you motivated, accountable, and give you support.
Who you choose as a workout buddy depends upon what type of partner you want.
Do you want someone to serve as a role-model or mentor for your fitness endeavors? Then you may want to pick someone with a more experience and expertise then you have.
Are you looking for someone to help push you to the next level in your fitness journey by serving as a spotter and maintaining your form? If so, you choose a buddy with similar strength and skills as you. Your workout buddy will expect you to be able to return the favor by spotting them and ensuring they perform exercises safely.
Perhaps you simply need someone to help keep you motivated and offer encouragement as you travel down your path to fitness. In that case, a close friend, family member, or life coach may be all you need to reach your goals.
If you want a buddy to workout with look for someone who has similar goals and schedule. If you want to get leaner and stronger and your partner wants to run a marathon, it is unlikely either of you will reach your goal. It’s also essential that your workout buddy is as committed to the goal as you are. Also, if you and your partner aren’t available at the same time then your workouts won’t workout.
Regardless of which type of workout buddy you choose make sure your partner has a positive supportive attitude.
Finding a workout buddy can keep you focused on your goals and help ensure your success.