Three months is the ideal duration for those who want to start training or get back in shape. A quarter is enough to see your body change favorably, which may not be the case if you test yourself for just one month. 90 days is a long enough time to get used to it, which will help us keep training even after completing the challenge itself.
You will find several 90-day challenges online, which can appeal to both beginners and more experienced people looking to target certain parts of their body, such as arms or abs. If you are not used to doing a lot of physical activity, we recommend that you opt for a special challenge for beginners, and try to start with a few sets and repetitions to get used to (and thus avoid the pains that are common in those new to exercise).
What you can do, however, to have a diet that fits your body and what you are looking for, is to design your 90-day challenge by creating a program that covers your needs. That’s how.
How to build a 90 day plan?
According to the Physical Activity Guidelines for Americans, a balanced exercise plan should include cardiovascular exercise as well as strength and flexibility training, which are very easy to do as they are basic exercises. The principle is to provide 150 to 300 minutes of moderate to intense cardiovascular exercise per week to burn calories, reduce fat, and improve circulatory and respiratory function.
The simplest cardiovascular exercise is running. Running 30 minutes a day for 5 days can therefore be part of a routine. On the other hand, two to three days of strength training (this is where strength training comes into play) can be implemented, which can help improve metabolic functioning, as well as improve balance and core strength.
Finally, for flexibility exercises, it takes 20 to 30 minutes a day to stretch the muscle groups, which will allow you to have better mobility, to be able to perform certain exercises more easily and also to improve stability and balance.
Even if we think of a 90 day program, we can take one day a week to rest and recover the body. Generally it may be Sunday, but it’s up to you. On this day you can also do physical activity, but in a simpler or less intense way.
Depending on what you are looking for, you can focus on one of these three types of training. If you want to lose weight, you can focus more on a cardio workout program to help you burn calories. If you’re looking for muscle, you can implement more strength exercises, and if you’re just looking for something functional, you can focus on flexibility.
It is important to consider that if you want to achieve results, you must follow a balanced diet and avoid foods that are too fatty or too sweet, which prevent you from reaching your goal. Likewise, if you want to focus on your muscles, you can eat more protein. In general, before doing a 90 Day Challenge or making any changes to your diet, it’s important to see a doctor.
Translated by Etienne Menu