46: The Busy Person’s Blueprint for Fitness That Actually Fits: (Part 1) - The Real Minimum Effective Dose — How Little is Enough to See Results?

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Ever wonder, “What’s the least I can do and still see results?” You’re not alone—and the answer is better than you think.

The fitness industry glorifies more: more workouts, more sacrifice. But research proves otherwise. Just 150 minutes of moderate activity weekly can reduce disease risk by 40%, and 2–3 strength sessions a week builds muscle. It’s not about doing more—it’s about doing what matters consistently.

That’s the power of the Minimum Effective Dose (MED) approach. We offer three commitment levels:

• Baseline Builder: 3–4 days/week (~2 hrs total)
• Momentum Plan: 4–5 days/week
• Optimize Routine: 5–6 days/week

The best part? You can shift between them as life changes—without losing momentum.

Clients like Alex (busy dad and lawyer) dropped 16 lbs and reversed pre-diabetes with just 2 lifts + 3 walks weekly. Renee crushed her goals on 3 full-body workouts/week—after years of burnout from daily programs.

The secret? Doing the right things, consistently. Start where you are. Do what you can. We’ll help you stack the wins.

Book a free consult through the show notes or our site. Your sustainable fitness journey starts now.

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References:

1. Haskell, W. L., et al. (2007).
   Physical activity and public health: Updated recommendation for adults from the American College of Sports Medicine and the American Heart Association.
   Medicine & Science in Sports & Exercise, 39(8), 1423–1434.
   https://doi.org/10.1249/mss.0b013e3180616b27
   
   
   
2. Schoenfeld, B. J., et al. (2019).
   Strength and hypertrophy adaptations between low- vs. high-volume resistance training: A systematic review and meta-analysis.
   Journal of Strength and Conditioning Research, 33(Suppl 1), S1–S18.
   https://doi.org/10.1519/JSC.0000000000002958
   
   
   
3. Campos, G. E., et al. (2002).
   Muscular adaptations in response to three different resistance-training regimens: Specificity of repetition maximum training zones.
   European Journal of Applied Physiology, 88(1–2), 50–60.
   https://doi.org/10.1007/s00421-002-0681-6
   
   
   
4. ACSM (American College of Sports Medicine). (2017).
   ACSM's Guidelines for Exercise Testing and Prescription (10th ed.).
   Philadelphia, PA: Wolters Kluwer Health.
   
   
   
5. U.S. Department of Health and Human Services. (2018).
   Physical Activity Guidelines for Americans, 2nd Edition.
   https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
   
   
   
6. Harvard Health Publishing. (2020).
   Walking: Your steps to health.
   Harvard Medical School Special Health Report.
   https://www.health.harvard.edu/exercise-and-fitness/walking-your-steps-to-health

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