Twenty Minutes of Cardio? It's Just a Warm Up

at 2:31 PM

How many times have we heard from different sources that everyone should do 20 minutes of exercise 3 days a week?  This was a recommendation that the American Heart Association used to promote.  Of course some exercise is always better than sitting in from of TV and eating chips but... for weight loss, 20 minutes of exercise is merely a warm up.  For successful weight loss (not weight maintenance), numerous studies have demonstrated that you must do rigorous exercise 60-90 minutes most days of the week. (minimum 4 days).

"I have started walking".  That's good... for a while at least.  If you have never consistently exercised, walking is a good place to start to get your bones, muscles, ligaments and tendons stronger. But after a few weeks you have to include other exercises (weight lifting, biking, running, stairmaster), if you want to continue to lose weight.  Whatever you do as exercise, if you are losing weight then keep doing it but if you have reached a plateau then it's time to change it up and shock your body all over again.  This is all assuming that you are eating clean.  But if you are eating junk, then start making changes to your diet first. 

It is difficult to lose weight just by exercising. YOU MUST TWEAK YOUR NUTRITION.  Here are some tips...

Join a gym/find a workout partner who wants to exercise as badly as you do

Don't skip breakfast

Go to bed early

Watch your alcohol consumption

Eat less pantry food

And don't allow yourself to say 'well I just don't have time to exercise'.  If you have time to eat, you have time to exercise.