*The minimum amount of activity recommended is 150 minutes of moderate/vigorous exercise per week* – See more here.
30 minutes, 5 days per week.
21 minutes 7 days per week if you want to look at it that way.
But then what? Will doing this alone get you the results of your dreams? Hardly.
Everyone want’s to know:
What is the MINIMUM AMOUNT of effort I need to put in to get results?
What is the MINIMUM AMOUNT of money I need to spend to get results?
What is the MINIMUM AMOUNT of time this will take until I’m at my goal?
This mindset is terrible. Working towards your health really has no minimum nor maximum. You don’t turn it on and off. It is more about how much effort you put towards it vs. how much you don’t.
So if you are already asking what is the least amount of effort you have to put in, you are going to fail.
One of my ladies put it so well in a conversation about working out, I have to share it. Our women’s lifting group meets 2 days per week, for 45 minutes per session. Not even the bare minimum recommendation. However – she gets “it”. This is how she summed up the idea of training twice per week:
“You have to commit to 7 days to see results, 2 of those days you just happen to workout with other people”
BAM! SO GOOD!
It’s all about the process, not the end date.
Do you need to go all out 7 days per week? Do you need to meticulously measure all your food and never eat “junk food” or drink alcohol 7 days per week? Hardly
You need to commit to healthy behaviors 365 days per year, but it doesn’t necessarily need to be 24 hours a day.
1) Move as much as possible
Ever track your steps? Do it and see exactly how much you move in a day. If you usually have your phone on you, I recommend the Pacer App. Get 10,000 steps per day.
2) Eat mostly unprocessed foods that are ingredients, not ones made of ingredients.
How many ingredients are in an apple? One – apple. How many ingredients are in a chicken breast? One – chicken. How many ingredients are in a slice of deep dish delicious pizza? I don’t know, but probably a lot.
Follow this rule as much as possible.
3) Prioritize your health as an investment
You have one body, and one life. You better take good care of it.
In about 6 weeks, people will line up to spend $1000 on the new iPhone. How many of these people will also claim they can’t afford to eat healthy? A gym membership? Even a small group training class could be purchased with that money!
Many won’t hesitate to blindly put shoes, fancy gadgets, and epic nights out on their credit card. But when it comes to putting purchases that will benefit their health, and pay long term dividends, many are hesitant.
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Stay healthy my friends,