The Secret to Getting in Shape

When I meet people for the first time and they learn that I’m a personal trainer, they often sheepishly admit that they’d like to be in better shape, but they just don’t have the time and/or energy. Most people believe it would take so much commitment to get in shape that they talk themselves out of even starting. Which is a shame. Because the surprising truth is, you can make great strides in as little as an hour a week.

That’s right. I said one hour.

Of course, if you work out more than an hour a week you will see greater gains in your energy levels, overall strength, and muscle-to-fat ratio. There are three basic levels of fitness, and each requires its own minimum investment. But choosing even the most basic level will help you have more energy, better sleep, less stress, faster metabolism, and less chance of developing chronic conditions such as diabetes, heart disease, arthritis, and dementia.

Here’s the breakdown of what it takes to achieve each level of fitness:

Level One
Goal: Get moving and feel better
Time Required: One hour, spread out over two 30-minute workouts. 
Action Plan: 10-15 minutes cardio plus 3 total body exercises

Level Two
Goal: Tone up and lose weight
Time Required: One and a half hours per week, spread out over three 30-minute workouts
Action Plan: 15 min cardio and 4 total body exercises

Level Three
Goal: Dramatically improve fitness level
Time Required: Two and a half hours per week, spread out over three 50-minute workouts
Action Plan: 20 minutes of cardio plus 10 strengthening exercises (total body and isolation)

And no matter what your personal fitness goals are, you do need to be conscious of how much you’re eating. If you’re consuming more calories than you’re expending, no amount of working out will help you shed unwanted pounds. So for every basic plan below, add a thoughtful meal plan of eating lots of fruits, vegetables, whole grains, and low-fat protein.

If this still sounds daunting, consider consulting with a personal trainer. Even one session with a professional fitness expert can help immensely – not only will it kickstart your regimen, it will also teach you how to work efficiently and safely so that your limited time has maximum effects.

If you're interested in learning more about how working with a trainer can help you move past old limits, schedule a complementary consultation with us by calling (908) 604-8900 or writing info@kriswade.com.

Yours in good health,
Kris Wade