How often do you make a resolution to get into better shape, join a gym, or commit to a workout plan, but then quit after a few weeks because you have no clue what you’re doing or how often you should exercise? If you think it’s "way too many times," don't worry; you’re not alone. Figuring out how much you should work out can be complicated and confusing, especially when your goals don’t align with your workout plan and the amount of time you already exercise. Whether your aim is to lose a few pounds by sweating it out on the treadmill or to gain lean muscle mass with progressive weight lifting, the following tips will help you quickly and successfully reach your target.
How often should you work out for weight loss? Knowing how often you should work out for weight loss is determined by how quickly you want to see results.
The Centers for Disease Control and Prevention (CDC) generally recommends that you lose no more than 1 to 2 pounds per week. However, the reality is that many people seek out solutions meant to help them lose weight more quickly. Dieting is an important part of any weight-loss strategy, but exercise is where you can really boost your weight loss progress, enhancing and maintaining the weight loss effect. Ultimately, weight loss boils down to burning more calories than you consume. The amount of weight you lose depends on how strictly you adhere to your diet and exercise regime. The more calories you burn working out, the greater your potential to see the results you want on the scale. To achieve those genuine and long-lasting results you must commit to exercising at least four or five days per week. However, if you’re not already in the habit of exercising regularly, you'll have to work your way up to this level of activity. Begin by working out two or three days per week, then gradually increase to five days per week as your body adjusts to the increased workload. Your fitness regime should include a mix of cardio, weightlifting, core, and flexibility exercises in order to find balance and optimize your weight loss journey. Timing and spacing out your workouts, particularly your cardio and strength sessions, will ensure the best possible outcomes. As an intense form of aerobic exercise, cardio training burns calories and helps you lose weight by elevating your heart rate for an extended period of time. Strength training and weightlifting help increase lean muscle mass, boosting your metabolism and allowing your body to burn calories even when you aren’t exercising.
Cardiovascular exercise for weight loss
Cardiovascular activity and exercise is important for heart health, but the benefits don’t stop there. Some other perks of cardio training include mood improvement, stress reduction, and calorie burning. According to the
World Health Organization (WHO), adults aged 18-64 should do at least 150-300 minutes of moderate-intensity aerobic activity each week. Alternatively, you can do 75-150 minutes of vigorous-intensity aerobic exercise or a mix of the two. One of the primary benefits of getting the recommended amount of aerobic activity is to maintain healthy body weight. Getting at least 300 minutes (5 hrs) can help you burn the calories necessary for weight loss, in addition to unlocking other health benefits. To maximize these effects, your cardio workouts should be spread throughout the week. Getting 30-60 minutes of mixed moderate to vigorous-intensity aerobic activity, five days per week, is ideal. However, even small amounts of light-intensity physical activity are also beneficial. Periodic bursts of exercise throughout the day can add up and bring similar health benefits. The most important thing is to get moving and get your heart rate up consistently throughout the week.
Strength training for weight loss
Weightlifting is a vital part of your workout regime that should be practiced at least two or three times per week. This form of strength training needs to incorporate full-body exercises that emphasize specific movements of compound muscle groups. Some examples include squats with a shoulder press, deadlift with a bent-over row, lunges in a lateral raise, push-ups, and plank with a one-arm row. Exercises like these engage many different muscles at the same time and are your best bet for weight reduction through strength training. Here are some suggestions to help you get the most out of your weight-reducing workouts: 1. Switch up the intensity of your workouts. For example, include both high-intensity interval training (HIIT) and moderate-intensity workouts. 2. Practice a mix of cardio workouts throughout the week, such as running, cycling, and even swimming. 3. When lifting weights, use circuit training to increase your calorie burn. Circuit training involves performing a sequence of workouts in rapid succession with no break in between. After each sequence of exercises, you typically rest for a set period of time (30 to 60 seconds) before repeating the circuit three or four times. 4. For recovery, take at least two days off each week.
How often should you work out for muscle gain? When it comes to gaining lean muscle, finding the correct aerobic and strength training mix is crucial. If you overtrain, you risk injury and the loss of your hard-earned muscle. However, if you don't increase the intensity of your workouts and your recovery time, muscle growth will be limited.
Cardiovascular exercise for muscle gain Limit your cardio to two or three days per week. Short, high-intensity workouts, such as 25-minute HIIT sessions, are best. However, moderate aerobic activity throughout your week, such as brisk walking, biking, swimming, and mowing the lawn can achieve similar results.
Strength training for muscle gain Research shows that at least two days of strength training exercises each week are required to achieve muscle growth. However, lifting weights a minimum of three times per week is optimal. The pattern of your workouts and the number of days you commit to strength training depends on your current fitness level. Consider the following schedule, tailored to your current level of training:
| Training Level |
Days of Training |
| Beginner |
Strength training a minimum of 2 to 3 times a week (full-body each session). |
| Intermediate |
Strength training at least 3 to 4 times a week (workouts divided by body component or upper/lower body). |
| Advance |
Strength training 4 to 5 days per week (advance workout with a structure of three days on, one day off). |
If you're not building muscle as rapidly as you want to, you may have hit a roadblock. When you try to build muscles by doing the same exercises with the same weight for an extended period of time, your body will eventually stop reacting. In order to get through that roadblock, you’ve got to make bold changes. In bodybuilding circles, we often say, "Shock your muscles. Don’t let your body know your next move." Switching and mixing up your workout routine is essential, and adding new exercises can help. You need to change things up in order to get back into a muscle-building phase. Here are a few examples: 1. Increase the weight of your lifts. Progressive overloading is the best-known solution to induce intensity and cause micro-tearing so your muscles can grow. 2. Replace your existing workouts with a new routine. Your muscles can quickly get used to your workout routine. This makes it necessary to shock your muscles with a new workout routine. 3. Alter the number of reps and sets you're doing. You may stimulate more significant improvements in strength and muscle growth by changing the rep range and combining lighter and heavier weights. For example, a heavy day will consist of 3 to 5 reps, a moderate day will consist of 8 to 12 reps, and a light day will consist of 15 to 20 reps. When it comes to gaining muscle, you must give your body ample time to rest between strength training workouts. Doing the same level of physical activity every day can inhibit recovery and cause muscle loss over time. Cardiovascular activity and strength training are both essential to achieving your goals, whether they be weight loss, muscle growth, or a combination of the two. Finding the right balance of the two will be determined by your personal goals, how soon you want to accomplish them, and how much time you can devote to exercise. In addition to an appropriate exercise regime, you must follow a well-balanced diet that includes proper amounts of protein, vitamins, and other nutrients. Getting enough of these crucial nutrients will help you achieve top results while boosting recovery, gaining strength, and building endurance. The easiest and most efficient way to achieve this is through high-quality supplementation. At Allmax, we provide a comprehensive collection of professional-grade workout supplements, including whey protein, essential vitamins, and both weight loss and
weight gain supplements. You can find the most refined protein supplements, and much more on our website—
allmaxnutrition.com. Sources: https://www.cdc.gov/healthyweight/losing_weight/index.html https://www.who.int/news-room/fact-sheets/detail/physical-activity https://pubmed.ncbi.nlm.nih.gov/27102172/
