What are your fitness plans?

By | June 4, 2013

What are your fitness plans?

Do you create fitness plans?  You know plans that will help improve your fitness, health, thinking, energy, vitality and just really basic good health!  Truly it is very important to have fitness plans that move you into action.

A few weeks ago I did a post on this and below is in part why fitness plans are important especially but not exclusively if you are gluten free living!

fitness plans

” Exercise is definitely a very important part of life whether you are living with gluten intolerance or not!  The challenge for those of us living with gluten intolerance is according to Dr. Osborne – “It is no mystery that gluten can cause and contribute to muscular loss, muscular weakness, and muscular inflammation.   The consequence of this damage can prevent your immune system from being able to properly protect you.  You see, muscle is a reserve tank for healthy immune function.  Unfortunately,  taking gluten out of your diet is not enough to restore good immune and  muscular health.  That is why I constantly put so much emphasis on building and maintaining adequate lean muscle.”

So today I have a guest post by Craig Ballantyne about How Often Should I Workout?  You see understanding this is a big part of you creating fitness plans that will get results.

Check it out!

How Often Should I Workout?

By: Craig Ballantyne, CTT
Certified Turbulence Trainer

People often email me asking how many days per week should they workout. For the average person wanting to lose weight and focus on fat loss, the answer is simple. They will get fantastic results by training hard only three days per week. Now for the average person, that should be manageable.

And yes, all three of those workouts should be done in less than an hour. Research shows that 20-30 minutes of interval training is more effective than 40 minutes of slow cardio for weight loss. Combine the intervals with 20-30 minutes of strength training. Do that 3 days per week, and pow, you’ll lose fat fast. (With good nutrition too, of course!)

On off days, I encourage people to be as active as possible, but without making extra effort to go to the gym. Walking to do your errands for an hour is great, if you have the time. Just do some form of health-promoting exercise (which can mean a half hour walk, yoga, or aerobic training if you desire). The duration and intensity of these off-day workouts depends on your fitness level, your recovery capacity, and your nutrition plan.

For many people, New Year’s resolutions mean a return to high-volume cardio programs. But I urge restraint, caution, and conservatism. Trying to re-do your old running programs after some time off is a recipe for disaster.

If you plan on resuming a former running program, please start conservatively, especially if you are running on hard surfaces. Start easy. Build up in volume. Monitor your energy levels, strength levels, and mood. Be conservative, train consistent, and superior results will be yours.

And what about for beginners? How often should they workout?

Well, if you are the utmost of beginners, and haven’t done any formal exercise in a long, long time, then simply do 3-6 bouts of 5 minutes of walking each day. Every day. Progress with your walking by increasing the time you walk and decreasing the number of “bouts” per day. For example, in week 3 of your exercise program, do 3 bouts of 10 minutes per day. And by week 6, you should be able to walk for 30 minutes straight. That is a place to get started.

At the same time, combine your walking program with a professionally designed bodyweight 3-day strength program that you can do at home (heck, most beginner exercises are even done lying on the floor!). After 6 weeks, you can increase the intensity of your workout, as outlined by your personal trainer. Eventually, you can progress into a more intense 3-day per week program.
About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit  www.TurbulenceTraining.com

So there you have it an idea how to make fitness plans that allow you to take action, see results and get fit!  What will you do starting today to make your own fitness plans?  Will you take Craig’s advice in this article and get moving?

Share below what kind of fitness plans you have included in your day to day life for a healthier, more energetic you whether or not you are gluten free living!

Let today be your day!  Talk soon,


With Craig Ballantyne’s Revolutionary “Turbulence Training” System, You Can Now Lose Fat While Gaining Muscle At The Same Time With Just 3 Short, (But Intense) Workouts A Week

9 thoughts on “What are your fitness plans?

  1. Francene Stanley

    This is very informative. I am disabled and often wonder if I do enough by walking uphill with a rollator and back. The round trip takes ten minutes. I never skip the walk, but so far, I haven’t increased it. Maybe I should try to go a little bit further.

    1. Wendy Bottrell Post author

      Congrats on being consistent with your walking! Taking it to the next level it to increase the intensity or go a bit further to continue to gain benefits for your health. Let me know if I can help. Best Regards, Wendy 🙂

  2. Debra Jason

    My workout is a dance class 3 times a week. I love that it gets me moving to music I love. It’s fun and invigorating. On other days, when the weather allows, I like to go for walks and listen to music or meditations. Walking is a great way to clear one’s head of cobwebs (especially after being at the computer for a long time).
    Thanks. ~Debra

  3. Debra Jason

    I go to a dance class 3 times a week. The music is great and uplifting and everyone in the class is smiling and having FUN! When the weather allows, I also enjoy long walks. I put my headphones on, listen to music or meditations. It’s a great way to clear the cobwebs (especially after sitting at a computer for a long time).
    Thanks! ~Debra

  4. Samantha G.

    Thank you for the help! It’s more motivational to know that if I suck it up and work my butt of for 30 min, 3x a week it will be better than spending all my time at the gym lol.

    1. Wendy Bottrell Post author

      Yes, less time with higher intensity will reduce time at the gym. More time for living! Enjoy and let me know how I can help. Best Regards, Wendy

  5. Jodene

    I do have to admit that I need to get back to my fitness routine. I ventured away from it before the holidays last year and never really got back into it. I let myself get lazy. I do however, walk to the grocery store, bank and other errands. I am fortunate that I live by almost everything that I need. I have kept up with the eating healthy and cutting out the fast foods and junk. It’s the physical workout that I need to get back to!
    ~ Jodene

    1. Wendy Bottrell Post author

      Great to hear you are walking! Make it a bit more challenging and use that as a way to get you back in the habit of exercise! Thanks for connecting Jodene. Let me know if I can help. 🙂

  6. Martina Mariu

    This is great information Wendy! I’ve been out of the loop with working out lately but overall feeling quite good anyway 🙂

    Definitely need to get a good fitness plan back into action!


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