Comment by dkarl

I think both have a place. When someone is starting for the first time, they're enthusiastic, but they haven't built faith in the process yet. It's easy for them to lose confidence if they're putting in work but the results are slow or ambiguous. I think it's best to take advantage of their beginner's enthusiasm and kick them off with something higher effort that is guaranteed to show them clear results. After they build confidence they can settle in to something lower effort (aka "more sustainable") where the benefit is longer-term and you don't see dramatic results every week.