Where Busy People
Become Fit People

Start slow to avoid burnout or injury!

Follow these steps:

• Choose simple exercises (walking, bodyweight squats, push-ups, planks).

• Work out 2–3 times per week, gradually increasing frequency.

• Focus on form (watch tutorials or hire a trainer for guidance).

• Listen to your body—soreness is normal, but pain is not.

Tip: Follow beginner-friendly programs (like Fit with Addy’s 4-Week Starter Plan).

You don’t need a gym to get fit! Effective home workouts include:

• Bodyweight exercises (push-ups, lunges, glute bridges).

• Resistance bands (cheap and versatile).

• Yoga or Pilates (improves flexibility and strength).

• Jump rope or stairs (great for cardio).

Gym advantage: More equipment for progressive overload, but home workouts work too!

Results vary, but here’s a general timeline:

• 2–4 weeks: Better energy, improved mood, slight endurance gains.

• 4–8 weeks: Noticeable strength improvements, some muscle tone.

• 8–12 weeks: Visible fat loss or muscle growth (if nutrition is on point).

Key: Consistency is everything—don’t quit too soon!

• Pre-workout (1–2 hours before):

  • Carbs + protein (e.g., banana + peanut butter, oatmeal + eggs).

  • Avoid heavy/fatty meals (slows digestion).

• Post-workout (within 1 hour):

  • Protein + carbs (e.g., chicken + rice, protein shake + fruit).

  • Hydrate with water or electrolytes.

Simple rule: Eat real food, prioritize protein, and don’t overcomplicate it!

• Beginners: 2–3 rest days per week (muscles need recovery).

• Active recovery days (light walking, stretching, yoga) help too.

Overtraining signs: Extreme fatigue, poor sleep, constant soreness—listen to your body!

• No! Women especially won’t get bulky without extreme diet/training. Benefits of strength training:

  • Tones muscles

  • Boosts metabolism

  • Strengthens bones

  • Improves posture

  Tip: Lift challenging weights (3–4 sets of 8–12 reps) for a lean, strong look.

• You can’t spot-reduce fat, but these help overall fat loss:

  • Strength training (builds muscle, burns fat).

  • Cardio (HIIT or walking) (boosts calorie burn).

  • Clean eating (reduce sugar/processed foods).

  • Sleep & stress management (high cortisol = belly fat retention).

  Patience is key—fat loss is a marathon, not a sprint!

• General rule: Half your body weight (lbs) in ounces (e.g., 150 lbs = 75 oz).
• More if you sweat a lot (add 16–24 oz per hour of exercise).

• Food first! 

But these can help if deficient:

• Protein powder (if struggling to hit protein goals).

• Vitamin D3 (if little sun exposure).

• Omega-3s (for inflammation).

• Creatine (for strength gains, safe for most).

Skip fancy fat burners—they’re usually ineffective or unsafe.

• Schedule workouts (treat them like important meetings).

• Find activities you enjoy (dance, hiking, sports—fitness shouldn’t suck!).

• Track progress (photos, measurements, strength gains).

• Join a community (like Fit with Addy’s challenge groups!).

Mantra: “Small steps > no steps.”