There's a saying that goes, "You can't out-exercise a bad diet," and it's true: nutrition is a key component of our health and your success in reaching your goals. However, exercise should not be left out of the conversation when evaluating our current habits and routines, as they can either promote health or detract from it.
Exercise routines and strategies should complement your nutrition and health goals, not be an afterthought. In this blog, we will discuss the best types of exercise to align with your goals and ensure you meet your nutrition and health needs.
We'll cover:
- Weight Loss Goals
- Healthy Lifestyle Goals (non-weight-related)
- Athletic Performance
- Just Getting Started
Weight Loss Goals
The majority of clients who come to Nourished with Emily have a weight loss goal in mind when they reach out. Whether it's a significant goal, like losing 100 pounds—as our client Marcy is doing—or a more modest aim, like losing 10 pounds and keeping it off, as our client Katie is targeting, exercise is a crucial component of our route to success. If you want to lose weight and maintain that loss, exercise must be part of your plan. If you are not moving much at all, starting with simple activities like walking or taking a yoga class can be a great way to get started and build momentum. If you're a casual exerciser, we need to focus on the type of exercise you’re doing to keep your metabolism elevated, see changes in body composition, and help you reach your desired weight loss goal. While cardio may be the easiest thing to start with, it isn’t the best form of exercise if you're looking to tone up and build muscle while losing weight. Cardio can burn many calories, but without strength training, you might be hurting your metabolism more than helping it.
To increase our energy burn at rest, we need to build muscle mass. Muscle is more metabolically active than fat; for every pound of muscle mass you add, you increase your metabolic rate by about 10 calories. This means you're burning more throughout the day without additional effort. While cardio strengthens the heart muscle, strength training is even more important for sustainable weight loss. Start with at-home bodyweight exercises to get a feel for it, and then consider hiring a personal trainer or joining a gym for more structure and support in achieving your strength goals.
Healthy Lifestyle Goals
Weight loss does not have to be your primary goal to engage in exercise. You might feel comfortable where you are and want to move your body more for health and stress relief. While strength training is always recommended as we age, you might also consider lower-intensity exercises like swimming, yoga, Pilates, and walking. These activities usually maintain a lower heart rate and focus on breathwork, helping with stress relief while building balance and flexibility, which tend to decline with age. Engaging in regular exercise has been shown to increase longevity, promote independence as we age, and help reduce lifestyle-related diseases. Simply moving more can be a great way to get started.
Not sure where to begin? YouTube offers plenty of free low-intensity exercise videos to help you start and experiment with different forms of exercise to find what you enjoy and can stick with. Yoga and Pilates are excellent starting points for many people.
Athletic Performance
If you still have that competitive spirit from high school and college sports and want to train like the pros, this is where you might benefit most from having a personal trainer on your health and nutrition team. The Nourished with Emily team can help you build a nutrition training plan, create healthy plates, suggest supplements for support, and develop a recovery routine. Meanwhile, a trainer can program your exercises to help you reach your goals and find competition if you choose. Athletic performance in powerlifting and bodybuilding requires professional support to ensure you're training properly and meeting your nutritional needs. Coach Emily G has an advanced degree in Sports Nutrition and Exercise Science to help you meet your health and nutrition goals while training!
Just Getting Started
If exercise is brand new to you and you're unsure what will work best, we always encourage starting with walking. If you can increase your daily movement, such as taking 10-minute walks or incorporating incidental exercise, you're already beginning your journey with movement to complement your health and nutrition goals. Research increasingly shows that walking is one of the best forms of activity for our hearts and muscles, as walking at an incline can help build strength and stamina. Starting small with new exercises is an easy way to establish a habit and find enjoyment in it.
You can also turn mundane tasks into exercise, like raking leaves or doing laundry. By being intentional about moving more, you're already starting your exercise journey!
In conclusion, integrating exercise into your routine is essential for achieving your health and nutrition goals, whether you're aiming for weight loss, enhancing your lifestyle, or boosting athletic performance. Remember, it’s not just about the workouts; it’s about creating a balanced approach that includes proper nutrition.
To help you get started on your journey, we invite you to join our email list! When you subscribe, you'll receive 12 easy meal ideas and our comprehensive meal planning guide designed for success. These resources will equip you with the tools you need to make healthier choices and stay on track with your goals. Don’t miss out—sign up today and take the first step towards a healthier, happier you!
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