Some folks make working out seem so simple. They report their running times from their fitness app while they are in the gym multiple times per week. They seem to be aware of something that the rest of us are not.

What precisely do they understand that the rest of us do not? Carlos Duncan, a fitness expert at MD Anderson, gave us his opinion on several often-asked fitness-related concerns.


  • What is the key to maintaining motivation?

Motivation fluctuates. Any objective you wish to achieve can be attained with planning and discipline.

Find fitness activities you enjoy to make working out enjoyable. Find a partner for accountability who has comparable objectives. Put exercise on your calendar if you have trouble managing your time. Try something new to help you stay motivated if you start to lose it.

  • Which is more effective for weight loss, food or exercise?


The best way to lose weight is to manage your diet. It is necessary for your energy intake to be lower than your energy usage. To keep the weight off, however, a combination of food and exercise is required. You can shape your physique while gaining strength and endurance through exercise.

You can lose weight without exercise, but you'll also lose muscle, strength, and endurance.


  • When can you expect to see results?

Numerous variables, such as dietary practices, exercise frequency, workout intensity, and length, can affect this. Most people will often start to observe bodily improvements after 6 to 8 weeks of regular exercise.


However, avoid concentrating solely on appearances, especially if you are receiving cancer treatment. Increased energy, endurance, and strength from exercise may start to become noticeable in as little as two to four weeks, so pay attention to your body and take note of these additional advantages.

  • If I don't have any exercise equipment, can I still achieve the same results?

An exercise doesn't require a lot of equipment to be effective. It is simple to imitate popular gym equipment with a variety of everyday objects. Water bottles for weightlifting or stairs for step-ups are two examples. Additionally, you can execute a variety of exercises that merely use your body weight as resistance, such as lunges or squats into a chair.


  • Do I need to work out daily to reap the benefits of health?

The amount of exercise that a person needs depends on their own fitness objectives. In addition to strength training activities twice a week, MD Anderson advises getting at least 150 minutes of moderate exercise or 75 minutes of intense exercise each week. Cancer patients might choose to limit their exercise to mild activities like swimming or walking.


If these figures seem excessive, keep in mind that even short bouts of exercise—5 or 10 minutes twice daily—can be helpful. Do everything you are capable of doing on that specific day.


  • What's your personal fitness motto?


People frequently hear me say, "It's progress, not perfection." There will be imperfections. You get sick, you have to pick the kids up from school, and you can't always follow your schedule because of unforeseen circumstances. However, you're definitely doing more than you were previously, which is a victory.


Furthermore, avoid comparing yourself to others. Instead, concentrate on your progress since you first started. Keep in mind that your journey is unique, and it will be different from anybody else's, in how you get there. People who appear in magazines or on social media treat going to the gym like a job. For example, they could work out for two or three hours straight, which is unrealistic for most individuals.

Pay attention to how you are feeling and take action as soon as you can. Eat wholesome foods and keep an eye on your servings. Everything depends on your lifestyle.