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This is without doubt one of my most commonly asked questions.
Whether you are trying to lose weight or not, you should be doing some form of exercise every single day.
This does not mean you need to be smashing yourself in the gym for an hour every morning, but there should be some form of movement taking place seven days a week.
Quality over quantity is key
I am a firm believer in quality over quantity when it comes to workouts. You can achieve fantastic results working out for just 30 minutes a day at a high intensity instead of spending an hour a day slugging it out in a spin class (unless you’re a spin lover in which case, carry on!).
This has long been my approach to working out and is the way I have trained my clients and designed my 28 program. I love the saying “make every workout count instead of counting every workout”, and I definitely believe that consistency, variety and intensity will beat volume every time. However, this does not mean that you can do one hardcore workout and then consider your exercise for the week ticked off. Sorry!
What a week of exercise should look like
It’s all about balance, so don’t feel like you need to push your body to the max Monday to Sunday.
It’s imperative to give your body a rest, 1-2 days per week, to avoid injury and prevent yourself from burning out. If you need something a bit more specific, the 28 program involves four HIIT/ Strength sessions per week, one stretch based workout and two recovery style ‘workouts’ over the weekend.
Monday, Tuesday, Thursday and Friday workouts are designed to spike the heart rate and tone the muscles while Wednesday involves more stretch based exercises. On Saturday and Sunday I encourage the 28ers to get out and move in a different way by, for example, doing a yoga class or a long beach walk with the dog. This kind of exercise is a great compliment to the challenging workouts and give your body some time to recover all while still keeping you active.
The reality is, exercise alone won’t help you lose weight. It is a combination of good nutrition, exercise, quality sleep, stress management and adequate recovery that will help you achieve your weight loss goals.