Exercise is an important piece of a weight loss program. Simply put, exercise is movement.
Exercise creates many things in the body, including:
Increased ATP (energy) production & burning throughout your day.
Better sleep at night.
Fewer energy crashes & better mental clarity.
How intense should a 20-30 minute workout be? If you can't maintain minimal conversation during the workout, you're going too hard. But if you can keep up a full conversation no problem, you could work a little harder.
Shoot for 3-5 times per week, 20-30 minutes per day. You can do more, but if you're constantly sore - that's too much. Don't hurt yourself or "push through the pain." Exercise and bodybuilding are not the same thing. We're going for optimal health here, not a swimsuit magazine cover.
You can do yoga, swim, play a sport, lift some weights, go for a run...but if all else fails, go for a walk.
Movement helps break up the fat cells, making them easier fuel to use during the workouts.
On top of that, whenever you exercise, you're building more neurons in your brain and body.
And when you're all done, you MUST FOCUS ON RECOVERING.
Stretching, sauna, ice baths, foam rollers, hot/cold alternating shower, a massage once in a while. Recovery is a necessity to reaching your optimal health!