Don't Do Too Much, Start Slow 

One of the most significant challenges in training clients, especially at the beginning, is the tendency for them to overexert themselves. When individuals start exercising again or attempt to lose unwanted weight, they often set unrealistic expectations and push themselves too hard. This approach is problematic because it sends conflicting signals to the body, leading to burnout and potential health risks. As I’ve emphasized before,

“It’s a marathon, not a sprint.” 

If you’re starting to work out again, it would be beneficial to strength train 1-2 times a week and gradually increase your activity level with walks or low-intensity exercise. A great time to walk is 5-10 minutes after each meal. Even if you can manage to walk twice a day, it will start forming a habit, and you’ll be amazed at how many steps you’ll add to your weekly routine. By incorporating 1-2 days of strength training, you’ll build a solid foundation for strength and muscle development, while walking helps maintain your level of activity. This combination will set you on the path to building muscle and losing body fat.

Do you enjoy other forms of activity or cardio? If you do, go ahead and do it. However, be mindful not to overdo it. Ask yourself this question: do I genuinely want to do this cardio or class every day of the week for the rest of my life, or will I eventually tire of it? For most people, the answer is likely no. The main point I’m trying to convey here is to slow down. What’s the most efficient way for me to build lean muscle, lose body fat, and maintain it in the long term? I’m not referring to the next three months; I’m talking about the next 10, 20, or even 30 years.

It’s simple: strength training and staying active. You’ll get stronger, burn more calories, look better, and feel great. My goal is to live a high-quality life where I can play with my son and grandchildren when I’m older. I want to be active and strong in my 60s, 70s, 80s, and beyond so I’m not limited by the everyday pleasures of life. Strength training and staying active will achieve this.