Do I need to exercise to see results?
Exercise isn’t compulsory or necessary for results. That being said, beyond helping someone manage their weight, exercise can be great for physical and mental health 🚀
What forms of exercise do you recommend?
The most important piece of advice is to do something you enjoy and that you can maintain. If you don't like going to the gym, don't force it. Maybe cycling is more your thing or running or hiking or swimming or tennis. Team sports have accountability partners built-in and a social aspect that can make involvement seem effortless 👌
How does the exercise I do affect my program?
You will be asked about any exercise you do and your general activity level in your initial quiz when setting up your equ account on the website.
We will then calculate your daily calorie and macronutrient targets according to your individual energy expenditure (amongst other factors like sex and age).
You will need to inform us of any significant changes in exercise or activity levels at each check-in or update this through the settings of the app.
I cannot change my exercise on my app. What do I do?
We suggest only amending exercise/activity if it is a long-term change - rather than amending it weekly based on what you've done.
You can update your exercise and activity level through the settings -> click your name up the top to edit your personal information -> edit exercise days or activity level as required.
Activity levels:
1 = sedentary/desk job
2 = lightly active (moving up and down)
3 = moderately active (on your feet mostly)
4 = highly active, moving or lifting. As well, what are your average daily steps?
Exercise days out of 7 - and whether they are low intensity or high intensity.
Please note if your daily targets need to be updated, this will be updated on your NEXT check-in day, and your meal plan will reflect this new intake.
Do I need to change my calories and macros on the days I don't exercise?
You will be asked about any exercise and activity you do in your initial quiz. Your daily targets are then based on an average across the week. So, on the days that you aren't exercising, stick to the goals provided to you to ensure optimal results.
If you find that throughout your time with us, there will be significant and long-term change to your activity/exercise, you can amend these in the settings of your app.