Fitness Plan In Numbers

Many people keep asking other people how they do it. Whether they are limited by time or circumstances there is always that prevents them from getting where they want to be. The matter of fact is there is always only one formula to anything weight loss-related and it’s working out and eating clean. Simple, right? Don’t question it, don’t come up with ideas why you can’t eat clean or exercise. Don’t make excuses about genetics, bone structure. Anyone’s got a six pack buried under the layer of fat. Working out doesn’t have to involve gym or equipment. All you have to do is plan, plan, plan.

In order to make it a bit easier for you, here is a weight loss plan in numbers. You can take it as a magic formula. It may not entirely work for youso be free to adapt it for yourself.

Fitness Formula For Beginners

Woman in workout clothes

21 days

If you decided to start (over) with your fitness journey make a commitment to work out for 21 days before deciding if you’ve had enough. You can workout for twenty minutes every day or you can do it for an hour three times a week. Do it in a gym, at home, in your office, wherever you feel like you can go through with a workout giving it your best effort. They say 21 days is the time required to make a habit. Make a habit of working out. Treat it as brushing your teeth.

Same goes for clean eating diet. You can, of course, ease into it gradually by solving problems you may have with food instead of rushing into it. Eliminating sugar can be the first step in your plan. It’s a small goal that might prove hard for you to reach but this way you won’t feel as deprived as you would if you’d give up all bad foods and went straight low-carb.

Woman running

20 minutes

Many complain about lack of time in a day to exercise. Well, guess what? Everyone’s busy. Fit people too got jobs, careers, families, yet they make time to work out. So can you. Just 20 minutes of HIIT can boost your metabolism and give you the after burn up to 24 hours. Don’t have time to go to the gym? Exercise at home whenever you have free 20 minutes. Don’t have twenty? Try starting with just ten. Any workout is better than none. Make it count by cranking up the intensity. Intensity is the key.

Exercise science

10 reasons

We could come up with more of these but here are ten reasons you have to work out to be healthy and happy.

Woman stretching in bed

8 hours

Getting plenty of sleep is as important as getting your exercise. During sleep our body repairs itself and recovers from vigors of the day. If you don’t let it heal you are setting yourself up for failure as you will feel tired, stressed, and less likely to want to do anything.


5 foods

These aren’t magic foods that you can eat and become fit without an effort. But they sure can help you fight cravings, stress, and feel good by boosting endorphins.

Keep calm quote

4 weeks

It takes 4 weeks for you to notice changes in your body. You can even see them in two but giving yourself time to adapt and transform is important. Be patient and once you see the results of your work you will less likely want to quit.

Woman back muscles

1 lifetime

You have one life so make sure you do what you love, look how you want to look, and make the most of it. Exercise and clean diet can improve your healthy and quality of life, so, there’s that. Also healthy lifestyle is not a short-term solution. It’s a lifelong commitment, so if you want to stay healthy and happy for the rest of your life, you have to do what it takes.

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Mona Liz

Mona Liz is a fitness and healthy lifestyle enthusiast with a passion for writing, music, cats, and food.

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