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Hopefully by now you know there’s no magic pill.

It’s all about your nutrition & workouts.

Today I want to chat about the workout component and the difference between workouts & activities.

Of course being active is valuable. Moving more is always a good thing. As we get older, we tend to slow down. Some of that is just aging. A lot of it is due to just moving less. If you don’t use it you’ll lose it.

BUT let’s be clear. There’s a big difference between working out and being active. Below I define each one a bit more.

Being Active

These will not impact your body composition much. They will help keep you more mobile as you get older and will burn some calories but don’t expect them to contribute to weight loss.

  • Leisurely walks
  • Mowing the lawn
  • Raking leaves
  • Cleaning
  • Gardening
  • Running errands
  • Toting the kids around all weekend
  • Taking the stairs
  • Parking in the furthest parking spot

Working Out

These are the sessions that will change how your body looks and make major differences in your cardiovascular & endocrine system (i.e., controlling blood sugar, cholesterol, and blood pressure).

  • Strength Training. Lifting weights. Even if it’s your own body weight. This should be fatiguing. If you want the best results you want to do exercises where you realize muscle failure is right around the corner. Not every exercise and not every set. But a real workout should include several sets that feel like this. As long as you are not working around an injury, the weight you are lifting should feel relatively heavy.
  • Interval Training. If you don’t love cardio, then this is the way to go. Getting your heart rate up significantly with short recovery periods is an incredible way to stay lean. Typically a 1:1 work to rest ratio is true interval training. In other words, run quickly for 10 seconds, rest for 10 seconds.
  • Cardio. Great for the cardiovascular system. Consistent pace for greater than 15-20 minutes. Elevated heart rate but not as high as interval training.


Staying active is super important and I highly recommend it, but it’s just an add-on. Two workouts per week + 2 “active” days per week is not the same as working out 4 days per week.