The Key to Your Ideal Physique
In a world often fixated on pushing bodies to the limit, the pursuit of a healthier physique can sometimes lead to unexpected challenges. If, like many, you've experienced the frustration of stubborn fat, energy fluctuations, poor body image, and relentless sweet cravings despite intense training and calorie restriction, it's time to reconsider your approach.
Prioritising intelligence, intuition, and adequate fuel over exercise intensity might just be what need for a balanced, sustainable, and happy lifestyle.
Understanding the Stress-Response:
Your body's response to intense exercise and caloric restriction may be a protective mechanism, causing it to store fat around the middle and leaving you struggling with energy fluctuations and sweet cravings. The key to achieving the results you desire lies in creating a routine that makes your system feel secure and supported enough to switch off these stressors.
The Science of an 'Ideal Week' of Exercise:
Research indicates that an 'ideal week' of exercise, associated with optimal long-term health, comprises a balanced mix of activities:
- Steady State, Medium-Intensity Activity (150-200 minutes per week): Engage in activities like walking, easy-paced cycling, or non-competitive swimming for approximately 25-30 minutes a day. This consistent, moderate movement contributes significantly to overall well-being.
- Strength or Resistance Workouts (3-5 times per week): Include 30-60 minute sessions of bodyweight workouts, barre, pilates (reformer or mat), yoga, or weight training. Tailor the intensity to challenge yourself without overburdening your body.
- Sprint Cycle Cardio (20-30 minutes per week): Incorporate short bursts of intense cardio, such as running, cycling, swimming, or rowing, for a total of 20-30 minutes. This can be divided into smaller segments as part of strength workouts.
Prioritising Steady Movement and Targeted Muscle Work:
Contrary to the belief that intense cardio is the key, the majority of your focus should be on regular steady movement and targeted muscle work. Ditch the exhaustive cardio sessions and embrace activities that allow you to chat while doing them. Think of your muscles as metabolic sponges, getting them active to work for you.
Guidelines for Anyone Struggling:
If you find yourself struggling with your current fitness routine, consider the following adjustments:
- Ditch the Intense Cardio: Shift your focus to steady-state activities that allow conversation without leaving you breathless.
- Activate Your Muscles: Consider your muscles as metabolic allies. Keep them active to support your fitness goals.
- Avoid Exhaustion: Resist the urge to exhaust yourself during workouts. Leave each session energised and enthused, avoiding the adrenaline crash that can follow intense exertion.
- Fuel Properly: Ensure you're eating enough and concentrate on high-quality meals with adequate gaps between them. Avoid carb restrictions to prevent cravings and overindulging in fats due to hunger.
By adopting a science-backed approach that values regular movement, targeted muscle work, and adequate fuelling, you can achieve a healthier, more sustainable lifestyle. Let intelligence and intuition guide your fitness journey, allowing your body to thrive without unnecessary stress. Remember, it's not always about training harder and eating less – it's about training smarter and nourishing yourself appropriately.
Phoebe x
