People ask me, "What's the best exercise for weight loss?" My answer: the one you'll still be doing next month, and the month after that.
Start with your week
The exercise that works is the one that survives your real week: your schedule, your commute, the knee that complains on stairs, the days you're tired.
When I build a program for someone, I start with five questions:
- How many days a week can you train, and for how long?
- Where will you train: a gym, at home, outside?
- What equipment do you have?
- What do you enjoy? What hurts?
- What have you tried before, and why did it stop?
The answers decide the program. Twenty minutes, three days a week, at home? We build for that. A gym you already pay for, an hour after work? We use it.
Pick what you'll show up for
Love walking? Walk. Enjoy swimming? Swim. Like lifting? Lift. The movement you look forward to is the one you'll repeat, and repetition is what changes your body.
If you hate running, skip it. Running you dread turns into running you avoid.
Adjust as you go
The first plan is a starting point. After a few weeks we look at what happened: the sessions you kept, the ones you missed, what felt easy, what felt impossible. Then we change the plan to fit.
Step 1
Train
You do the session in the app.
Step 2
Log it
Sets, reps, and how it felt.
Step 3
Check in
You message Javier; he replies on what you logged.
Step 4
Adjust
The plan changes to fit what happened.
Common questions
- Cardio or weights for weight loss?
- Both work. Pick the one you'll keep doing. A common setup is two strength days, with a walk or a ride on the others.
- Is walking enough?
- Walking counts. It's easy to start, needs no gym, and fits into a commute or a lunch break. Start there if it's the movement you'll repeat, and add strength work when you're ready.
- How many days a week should I exercise?
- The number you can keep up for months. For most people starting out, that is two or three. We add days once the first ones are a habit.
- What about food?
- Food matters for weight loss. That's why my clients log their meals in the app too, and I reply on those as well.
- What if I'm in pain or have an injury?
- Tell me what hurts before we start, and see a doctor for anything that worries you. I build around it: different movements, a different range, a slower start.
What to do this week
Ask yourself three questions:
- What movement can I see myself doing next month?
- When in my week does it fit?
- What's the smallest version I can start with?
Do that. If it sticks, build on it. If it doesn't, change it.
Want a plan built around your week?
That's what I do. I build your program, you message me in the app, and I reply on the workouts and meals you log. Coaching from Javier, ₱1,200 a month.