Do you feel hard-pressed on time and can’t imagine working out to the list? 

Not sure how you can squeeze the time in to exercise?

Do you feel like you have to work out really hard or long to benefit from exercise?

Well, then you are in for a treat today! I’m going to be sharing why you don’t need to work out for a long time to get a benefit from it.

Listen to the full episode for all the great details, but here is the cliff notes version:

Why staying consistent with exercise matters more than a long workout

If you do one long workout, but do nothing the rest of the week your body doesn’t get that much benefit from it, but if you stay consistent with the shorter workout you will start to gain strength and see the benefits.

Staying consistent with exercise is important for a number of reasons:

1. Achieving your fitness goals: Regular exercise is essential for achieving and maintaining your fitness goals. Consistency is key when it comes to building strength, endurance, and muscle mass.

2. Improving your overall health: Exercise is one of the most effective ways to improve your overall health. Consistent exercise has been linked to a reduced risk of chronic diseases such as heart disease, diabetes, and some forms of cancer.

3. Boosting your mood: Exercise releases endorphins, which are chemicals in the brain that make you feel good. Consistently exercising can improve your mood, reduce stress and anxiety, and promote mental clarity.

4. Establishing healthy habits: Consistently exercising helps to establish healthy habits that can have a positive impact on other areas of your life, such as your diet and sleep habits.

5. Maintaining your progress: If you stop exercising, you'll lose the progress you've made. Consistency is key to maintaining the results you've achieved through exercise.

Overall, staying consistent with exercise is important for both your physical and mental health. It's important to find an exercise routine that you enjoy and can stick to in order to achieve the benefits of consistent exercise.

Why starting with just a 10-15 workout will help you stay consistent

When you start with shorter workouts you are more likely to do them and stay consistent and this is where you will see your muscles change, your metabolism gets a boost, and your energy increasing.

Ten-minute workouts can be effective for several reasons:

1. Time-efficient: Many people struggle to find time for exercise in their busy schedules. Ten-minute workouts can be a time-efficient solution, allowing you to fit exercise into your day without taking up too much time.

2. Increased intensity: Short workouts can be more intense than longer workouts, as you have less time to rest between exercises. This can help to increase your heart rate and burn more calories in a shorter period of time.

3. Consistency: Ten-minute workouts can be easier to stick to than longer workouts, as they are less daunting and require less time commitment. Consistency is key when it comes to achieving fitness goals, so a short workout that you can do consistently is often more effective than a longer workout that you do less frequently.

4. Better mood and energy: Exercise releases endorphins, which can boost your mood and energy levels. A ten-minute workout can be enough to give you a mood and energy boost, even on a busy day.

5. Variety: Doing short, targeted workouts can help you incorporate a variety of exercises into your routine, which can prevent boredom and keep your workouts interesting.

Of course, longer workouts can also be effective, depending on your fitness goals and preferences. However, if you're short on time or struggling to stay consistent with longer workouts, ten-minute workouts can be a great option to help you stay on track and achieve your fitness goals.

How fast you lose muscle mass and why you should strength train 3 times a week

The rate at which you can lose muscle mass varies depending on several factors such as age, gender, fitness level, and the type and duration of your training regimen.

You start to lose muscle mass in 48 hours 😬 So you need to continually work those muscles to keep the strength you gained.

When I had 3 little kids and was gaining weight and out of weight why 10 minute workouts were what got me started.

Research has shown that the rate of muscle loss is higher in older adults, with muscle mass decreasing at a rate of 3-8% per decade after the age of 30. Additionally, women tend to lose muscle mass faster than men due to hormonal differences.

In terms of the type of exercise, resistance training has been shown to be more effective in maintaining muscle mass than aerobic exercise alone. Therefore, if you stop resistance training, you may lose muscle mass faster than if you stop doing aerobic exercise.

It's important to note that losing muscle mass can have negative impacts on your overall health, including reducing your metabolic rate and making it harder to maintain a healthy weight. Therefore, it's important to maintain regular exercise and a healthy diet to preserve muscle mass and overall health.

Start with something you enjoy you to do like walking, yoga, dancing, etc

When you start with something you enjoy you will be more likely to stay consistent and that is super important when starting a new exercise program.

Here are some tips to help you find a workout you enjoy:

1. Experiment with different types of exercise: Try a variety of workouts such as yoga, weightlifting, swimming, running, dancing, or team sports to find what type of exercise you enjoy.

2. Consider your personality and preferences: Think about what activities you enjoy doing in your free time and see if there is an exercise that aligns with those interests. For example, if you enjoy being outdoors, hiking or cycling may be a good fit for you.

3. Make it social: Consider joining a group fitness class or a team sport to make exercise a social activity. This can make working out more enjoyable and keep you accountable to your exercise routine.

4. Track your progress: Seeing progress can be motivating, so track your progress and celebrate small wins along the way.

5. Mix it up: Don't be afraid to try new workouts or switch up your routine to prevent boredom and keep things interesting.

Remember, finding a workout you enjoy may take some trial and error, but it's worth the effort to find an exercise routine that you look forward to and can stick with in the long term.

Once you develop a habit of exercise, shift into what are your goals for exercising

If you want to lose weight or get stronger you might want to shift to strength training or add some more in.

When deciding on your exercise goals, it's important to consider a few things to help ensure that your goals are realistic, attainable, and aligned with your personal values and priorities. Here are some steps you can take to help you decide on your exercise goals:

1. Assess your current fitness level: Before setting goals, assess your current fitness level. This can help you set realistic and attainable goals that are appropriate for your current fitness level. You may also want to consider getting a fitness assessment from a certified personal trainer or fitness professional.

2. Identify your priorities: Consider what's important to you in terms of health, fitness, and lifestyle. For example, do you want to lose weight, gain muscle, increase endurance, or reduce stress? Knowing your priorities can help you set goals that are meaningful to you.

3. Make your goals specific, measurable, attainable, relevant, and time-bound (SMART): SMART goals are more likely to be achieved than vague goals. Be specific about what you want to achieve, set measurable benchmarks, make sure your goals are realistic and attainable, and give yourself a deadline.

4. Break down long-term goals into smaller goals: It can be overwhelming to set a long-term goal, such as running a marathon or losing 50 pounds. Break down these goals into smaller, more manageable steps to help you stay motivated and track your progress.

5. Adjust your goals as needed: Be open to adjusting your goals as needed based on changes in your life, fitness level, or other circumstances. It's important to be flexible and adjust your goals as necessary to ensure that they remain achievable and relevant to your needs and interests.

Remember, exercise goals are personal and can vary greatly depending on individual needs and circumstances. Set goals that are meaningful to you and that align with your personal values and priorities to help you stay motivated and achieve success.

The importance of planning what day and when you are going to workout

Those who fail to plan will typically not workout. I still have to plan my workouts into my day because it gets easy to get carried away with everything else that I’m doing. 

👉I encourage you, if you are struggling and not sure what to do, then reach out.   Let’s sort through where you are stuck and go over your goals and struggles and figure out what is missing! Set up a free, no-pressure call here: https://forms.gle/L4hvjcMm1Aw4uBUa6

 

👉 Get started working out with my 5-Day Exercise Challenge and commit to just 15 minutes a day. Beginner friendly!

https://programs.micheleriechman.com/courses/5-day-exercise-challenge

👉 Get connected with other women and encouraged on your health journey.  Join my private FREE facebook group here: https://www.facebook.com/groups/micheleleefitness

 

👉 Want to know more about me or connect on social media? Head here: https://www.micheleriechman.com/

 

You got this,

Coach MIchele

Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice.