Their Eyes Go Blank When I Recommend This….

“How many days a week should I work out?”

I get this question a lot and I wish there was a total blanket answer but there just isn’t.

Almost always the answer starts with “it depends….” And then I list some factors to consider.

Because at the end of the day how much you move and how your body handles that movement is very individual. Those factors are critical to you feeling better not just beat down, being healthy and getting results.

So how many days already?

My answer: Two…..(maybe three) to start.

And this were the blank stare or the eye rolling begins

“TWO DAYS?? I’ll never get results with two days! No, no Sarai that won’t work I need to do at least four.”

Young woman weight training. Focus on hand.

Young woman weight training. Focus on hand.

“And actually I have a really big goal so I think I need to do 5 or 6 days each week.

So you start training 5 or 6 days per week and it’s a huge change to your schedule, you’re tired, sore, fatigued. You get on the scale a week after starting and WHAT?? I gained 2 pounds!

Then it becomes too overwhelming on your body and your mind (cause it IS a lot to take on from day one!) so you drop out and do nothing….

But because deep down living a healthy lifestyle and losing fat *is* something you truly want, you get your motivation up and give it a go again. Only to fall into that same cycle.

All the while the pounds or body fat are creeping ON instead of off. And you are not living the life you really want.

In 3 or 6 months you’re in the same spot or even further from your goal.

So before you give me that blank stare or roll your eyes, I ask you: have you done this?

How well has that worked out for you in the long run?

It’s not my intention to make you feel bad for the times you may have started and “failed”.

Do you know how many people never have the courage to even start? So I’m giving you a virtual pat on the back for continuing to try to figure it out.

My intention is to draw your attention the circle to nowhere that you may be on without even noticing it.

Now lets take my suggestion of 2 days per week to start. Two days is pretty easy right? I mean it is a new habit and you will come against some internal resistance but out of 7 days you can manage two.

It may seem almost too easy. That’s okay. Let it be (if it’s not easy for you that’s okay too. Take all the time you need until it feels easier).

Chances are at some point in the not too distant future it will seem like a solid part of your routine, a no-brainer.

You’ll actually be getting pretty anxious and excited to add on. So now its time to add that additional day.

Again it’s new, you’ll meet some internal resistance but now it’s just adding one more day onto the two that are pretty much a part of your set schedule. You can do it.

Now doing it this way in that same 3 or 6 months that you attempted to go all-out from day one over and over again, doing it this way you have been consistently training 2 and then 3 days per week for 6 months.

Your stronger, more cardiovascular fit, you’re looking tighter and depending on your nutrition, have probably dropped some pounds in the process.

That’s a much more productive approach don’t you think?

And never fear you workout warriors. Once you consistently hit three structured training sessions a week that will be the time that more advanced “it depends” questions come in to determine if it’s necessary, beneficial or even desired to go to 4 or 5 days per week.

It’s called the Minimum effective dose.

Just like 2 sleeping pills will help you get a good night’s sleep and 10 could be fatal. There is a minimum amount of exercise that will get you what you need and more than that may do more harm than good.

If you are looking to make long term change, get lasting results and actually create a new lifestyle, we have to start looking at things differently than the way we always have. That is why you may have noticed a shift in the messages I send to you.

I am still the “hard core” no-nonsense coach you have always known. But I have learned a lot in the last few years and am much smarter about what this lifestyle really involves.

If I just kept pumping out challenge after challenge and meal plan after meal plan without showing you how to make it stick in real life, of how much value is that to you in the long run?

These days I’m all about the long run. After all, life is one long marathon. Lets train for it the right way.