The Exercise Cheat Sheet
Trying to lose weight but new to the whole “exercise” thing? Or perhaps trying to get back in the saddle after a long hiatus or some inconsistent dabbling? We gotchu.
We’ll be covering the reasons why exercise is important for weight loss (it’s probably not why you think), some general recommendations, and a fun lil party of tips & tricks to help you out.
Let’s get to it!
Kicking off with some myth busting: the real reason exercise is important for weight loss
The relationship probably seems crystal clear, right? We exercise to burn calories; burning calories leads to weight loss.
So that’s part of it, but there’s a bigger character in this story.
When it comes to weight loss, the main function of exercise is actually to preserve muscle mass, not to burn calories.
Will you lose calories by exercising? Yes, absolutely. Will this help you lose weight? You betcha! However, when it comes to the whole “energy out vs. energy in” (= “calories out vs. calories in”), tweaking your diet is going to give you a bigger bang for your buck.
Thought experiment: If you weigh 150 pounds and run at a 6mph pace for 45 minutes, you will burn 510 calories. That’s a lot! But also running for 45 minutes is a lot (for most of us, at least).
On the flip side, it can take like 5 minutes (if that) to consume more than 510 calories.
Let’s whet your appetite, shall we? Things with more than 510 calories that most people can eat within 5 minutes: a blueberry muffin, a Starbucks Venti Vanilla Frappuccino, 2.5 Snickers bars, half a pint of ice cream, half a New York bagel with cream cheese.
What feels easier? Cutting out the milkshake, or running for 45 minutes?
Bottom line: It is very difficult to out-exercise a poor diet. And even if you could keep your calorie balance in check, the poor diet is going to lead to other health problems in the long-run (if it’s not wrecking you already).
(Also, the “exercise to burn off a donut” approach can lead to a very unhealthy relationship with exercise, in which exercise is, at best, something you do only to “undo” a regretted decision, and at worst, a form of punishment. Exercise can and should be a wonderful thing, independent of our diet, that makes you feel good and strong and confident and all the things.)
What’s all this about preserving muscle mass?
Ah, yes.
So when you lose any substantial amount of weight (I’m talking more than the few pounds that could be written off as water weight or gut content or whatever), you will lose some fat, but also some muscle mass.
This is sad.
Because we don’t want to lose muscle mass. Beyond the aesthetics argument, muscle is actually SUPER important to build or at least maintain as we age — it’s important for bone density, metabolism (fun fact: you burn more calories at rest with more muscle mass), and just general daily life functioning.
If we build resistance training into our weight loss journey (er — fat loss journey; goal is to lose fat, not weight, right? 🙂), then we minimize the amount of muscle we lose, and we might even be able to build some! (This is particularly true for those new to exercise: newbies are more likely to build muscle with any resistance training than an advanced lifter, for example.)
And then of course there are tons of benefits to exercise, beyond what it means for one’s weight loss efforts: increased energy, healthier metabolism, higher libido, improved mood, reduced risk of disease, increased self-esteem and confidence, improved focus and productivity, better sleep, reduced stress and anxiety... just to rattle off a few 😉. And all of these things will make weight loss much easier, and may even help you break through weight loss plateaus!
BLAB (bottom line at bottom): Exercise is very important for weight loss, but not for the reasons you might think!
Okay so like what does this actually mean for me?
Here’s what I would recommend:
Move as much as you can.
Sneak in movement throughout your day, beyond just structured exercise
Find a form of movement that you enjoy.
There’s all the standard stuff — spinning, yoga, HIIT, etc — but there are so many other options if those things don’t feel good to you. You can explore dancing, hiking, gardening, Quidditch 🧹... Something that brings you happiness. The more the better, but fit in what you can. Our bodies are meant to move, and movement can bring us so much joy! It may take some time to find that — for many people, there’s a lot of muck in the way (stress, lack of time, burn out, body shame, etc.) — but I promise you it’s possible.
Get in resistance training.
The strength stuff - like the squats and the bicep curls and fun stuff like that. Target each muscle group 2-3 times a week — this can be done with just 2 full-body workouts each week, or you can work on different muscle groups each day.
Party Time! (Trips & Tricks)
Create a routine.
The most important thing when it comes to exercise is CONSISTENCY. I don’t care if you can get in the most bad-ass 2-hour workout twice a month. I would much rather you exercise for 10 minutes every single day. Take a hard look at your schedule and think through what you can realistically handle on a regular basis. And then add that shit to your calendar to increase accountability and minimize the potential for disruptions.
Reframe exercise as “movement”.
If you hate exercise, think of sneaking in more movement — stretching, walking around, pacing on the phone, dancing like no one is watching. I’m sure you would agree it doesn’t feel amazing to sit for 9 hours. Lean into the goodness of moving that tush around!
Pair movement with other tasks.
Talking to someone on the phone? Go on a walk or stretch on the floor while you do so.
Waiting for lunch to heat up in the microwave? Sneak in some squats or jog in place.
Going pee? Do 5 wall push-ups or squats every time you make a bathroom run.
Tidying up? Carry a little less at a time so you have to make more trips from the bedroom to the kitchen to put away all those random glasses that you swear to God had babies in your sleep.
Back to back work meetings/calls? See if you can take those out on a walk.
Innocently passing by the kitchen? Do 10 jumping jacks every time you do so (you could even ramp this one up to prevent unwanted snacking — 20 burpees, anyone? 😈).
Brushing your teeth? Do a few calf raises, I dunno.
Checking your phone every 20s? Move that phone to another room. This will minimize the distraction of your phone AND force you to get in some extra steps when you decide you simply MUST check Instagram RIGHT NOW.
Pair movement with things you love.
You can exercise and watch TV, you know.
Make it convenient.
Make exercise the most convenient thing ever. Think of all the potential excuses you might come up with to avoid the gym and brainstorm ways to prevent each. Have a gym bag with gym clothes ready to go at all times, find a gym that’s ridiculously close to your home or office or perhaps on your commute home, find some fun workouts you can do at home, workout at the start of your day before all those unexpected invites and meetings consume your calendar, things like that.
On the flip side, intentionally make the “inconvenient” choice to force yourself into a bit more movement.
Park farther away from your destination or get off one subway stop early so you can sneak in some extra walking. Take the stairs instead of the elevator. Get yourself a super uncomfortable desk chair so the pain of sitting in it will force you to stand up regularly.
Opt for activity-centric hangs for social gatherings.
Walks, hikes, Zumba class, axe throwing, you do you.
Create a challenge — for yourself or with friends.
Solo: Can you do a 30s plank every morning for 30 days? Don’t break the streak!
With friends: Who can accumulate the most number of sit-ups this week? Who can accumulate the most number of stairs climbed this week?
Start small.
Seriously, like 10 min 3x/week. Focus on *building the habit* before perfecting the exercise program.
Therapize that shit.
We all have baggage, and many of us has baggage around and mental resistance to exercise for a bunch of different reasons. Try to go in with an open mind, and also take some time to reflect on why exercise feels challenging (what mental blockages come up for you?).
Treat yo self.
I’d stay away from food-related treats, but think of ways you can treat yourself for accomplishing certain exercise goals. Maybe you can treat yourself to a spa day after 1 month of regular exercise, or an extra hour of TV after a week of solid movement.
Focus on process goals over outcome goals.
If you’re a goals person, frame goals around the habit you want to build instead of the outcome you want to achieve (for example, “I want to run for 20 min, 3x/week” vs “I want to deadlift 200 pounds by January” or “I want to lose 10 pounds by Christmas”). Process goals are much more in our control than outcome-oriented goals and help us stay focused on the long-term habit of exercise. They also force us to find appreciation for the “process” vs some proposed end-game.
Build in accountability! For most people, accountability is KEY. And you can get super creative with this one. Here are some examples:
Find a workout buddy/group. Pretty standard.
Pay for something — a class, a program, a membership. Also p standard.
When money is involved, stakes get higher. This doesn’t work if the amount of money is trivial to you.
Write a check to your friend and tell them to cash it if you don’t hit some exercise goal. Oooo okay now we’re getting spicy.
Note: The number must be high enough to actually motivate you.
Identify something that your friend or partner LOVES to do on a daily or weekly basis (e.g., watch their favorite show). If you don’t exercise X days that week, they will be forbidden to engage in their beloved activity.
Alternatively, tell your partner that you will, I dunno, do their laundry for a month if you don’t hit your goal (unless you love doing laundry, in which case you are crazy and you should pick a chore you hate).
Commit to something.
Sign up for a fitness challenge or competition and tell everyone about it. The desire to hold true to your word and not disappoint people can be highly motivating.
If you tell people about this race and they doubt you, that can also be very motivating — the whole “I’ll show them!” dynamic. But some people would find this demoralizing and sad so do what feels right to you.
So yeah I mean this all sounds great, but I’m overwhelmed. Can’t you just do it for me?
Totes! Okay, maybe not exactly — I can’t like actually exercise for you, as much as I might want to. But I can totally help you out.
Whether you’re looking for someone to hold you accountable, to provide a sounding board as you work through things, or to create a customized plan, with step-by-step guidance, just for you, I got you covered. Check out our wellness services here.
And if you’re looking to really maximize your results, you can explore semaglutide! Pairing this with healthy lifestyle behaviors (most notably, healthy eating and exercise) might just be the perfect approach to finally get you the results you want :bicep:
Yup, semaglutide is the key that unlocks weight loss. But there are two catches: it’s expensive, and it works best with some hard work . Lucky for you, ZipFit makes things a whole lot better.
- Ozempic® (brand name for semaglutide) can cost ~$1k / mo, and it can be pretty difficult to get it covered by insurance when prescribed for weight loss.[*] At ZipFit, we keep the prices down.
- Semaglutide can be effective for weight loss on its own, but the best results are seen when paired with healthy eating and exercise. “But healthy eating and exercise are hard!” Darn right they are. Which is why ZipFit offers a comprehensive wellness program—with check-ins, resources, and personalized coaching—to help you achieve your wildest dreams.
* Ozempic® is FDA-approved for diabetes only, not weight loss. It’s safe for weight loss and thousands of doctors prescribe it for weight loss alone, but insurance only kicks in for diabetes patients.
Disclaimer: The content in this guide is not intended to be medical advice, but rather is meant to inform and inspire you so you can implement positive and sustainable lifestyle changes. ZipFit, in this article, is not acting in the capacity of a doctor, licensed dietitian, or nutritionist, psychologist, or other licensed or registered professional, and the advice provided in this guide is not meant to take the place of advice by these professionals. Any statements or claims about the possible health benefits obtained from any foods or supplements mentioned in this guide have not been evaluated by the Food & Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Any dietary changes or potential dietary supplements use should be discussed with your doctor, and you should not change or discontinue usage of prescription medications without first consulting your doctor.
