How many times a week to train to lose weight?

How many times a week to train to lose weight?

It’s a frequent question. Especially if you are new to training or still looking for excuses not to start playing sports right now!

The question is very misleading and it can not be answered easily. It depends on how many weight you want to lose, how old you are, what you do, what is your health, etc. etc. But surely you can answer the question by doing a simple calculation.

  • How many hours is a day sitting in one place, in a chair? – Most likely you go to work and spend between 7 and 8 hours seated.
  • How many hours a day you spend driving? – If you live in a big city then you spend at least one hour behind the wheel.
  • How many hours a day you spend on the dining table? – Let’s take the shortest duration of a meal, which is about 15 minutes. This makes 45 minutes a day for breakfast, lunch, and dinner.
  • How many hours a day you spend at the computer? – Not at work but at home on the couch. Let’s again assume that is about 1 hour.
  • How many hours a day do you sleep? – To look fresh you need at least eight hours.

Given that the day has 24 hours, you can see how much time is left for movement and exercise. According to the above calculations should last you about 4-5 hours of sport. But is this really so?

Calculate by yourself according to your life how much time you can spend on training. It is recommended at least five hours a week to spend in movement. Whether this will be a walk in the park or visit the gym depends entirely on your preferences.

The more you move, the faster and easier will be the fight with overweight. Not to mention increasing the confidence of your health and emotional balance.

Does it matter how often you train?

You already know that according to the experts on weight loss you should exercise at least five times a week for 30 minutes. But here the question arises, “If I miss a workout today, do I need tomorrow to train more?”.

Fitness weight loss

When it comes to the health benefits, it doesn’t matter how often you train. The goal is to spend at least 150 minutes a week of physical activity in order to allow your metabolism to work properly. This, of course, does not mean it is nice to train only one day (2. 5 hours seemed a little bit too much).

To reach this conclusion, researchers analyzed the behavioral responses of 2324 adults from Canada, who took part in a national survey for weight loss and prevention of obesity. Each participant performed at least 150 minutes of intense activity a week, some people divide the exercises in six days, while others worked 1-4 times a week.

It turned out that the two groups had almost no difference in health risks, obesity, high blood pressure, cholesterol and blood sugar levels. Medical measurements showed that in both groups the indicators are almost the same, but those who train every day were in better condition.

The total amount, type, and intensity of training have a much greater impact on health than the frequency of conduct. Still workout of 2. 5 hours once a week is not recommended because it’s a long time for a sports activity, which can afford only professionals. Surely one single workout will not bring much greater benefits for the body.

Note that overloading can lead to side effects such as muscle pain and irritation of the internal organs.

The more often you train, the faster results you will have?

No! There are no quick results, remember this.

If you are a beginner, you can start with training 3 times a week for 1-2 months. You need to do exercises three times a week for 30-35 minutes. To lose weight, should you exercise 4 times a week for 40-45 minutes. But then the best option is to exercise every day.

Walk for burning fat

Experts recommend a slow or moderate walking for 40-45 minutes a day. Together with supplements supporting the metabolism it will be helpful some weightlifting.

Do not exercise on an empty stomach!

For lovers of morning sports such as jogging and swimming are recommended to practice sports two hours after breakfast. If you don’t have enough time specialists advised taking carbohydrates, 2 walnuts, 2-3 dried apricots or raisins.

For those who do sports at lunch, solid breakfast is a mandatory. As best foods are bread, cheese, tomato and cucumber.

One hour before exercise is useful to drink a glass of milk and to eat a fruit. For people who do sports after work, it is better to eat fruits before exercising. Otherwise, as a result of the expended energy during workouts you will eat more.

Banana and tomato juice after exercise. After sports, you should consume foods with a high glycemic index, such as banana and tomato juice.

To meet the need for vitamin E, it is necessary to consume 10-15 nuts / almonds / day.

If you finish training late / 9 p.m  / having dinner is not recommended. But you can drink a glass of fruit juice.

During training, at intervals of 15-20 minutes, you should drink 1-2 sips of water. Due to the loss of potassium and sodium, for the functioning of the heart muscle, it is recommended the consumption of tomato juice.

The bottom line is this:

The best job doing shorter but frequent workouts spread throughout the week. If you are physically unable to do it every day, practice three times longer to achieve a result.


About Jane Peterson

Jane Peterson is a supportive nutrition and fitness coach and registered dietitian nutritionist known for her health advices and innovative ideas to inspire and motivate people to reach their goals. She has a passion for personal training and enjoys motivating people, using specific exercise programs and track their progression for success. As a parent herself, Jane Peterson knows what it means to have to work hard to keep a good shape during pregnancy and after having a baby. She is interested about improving the way children eat, pediatric nutrition and family meal planning. Jane has several years of personal and professional experience and is practicing as a freelance food and health writer. She works personally with a small number of hand picked clients, transforming their health and their physiques using her four key elements of wellness: lifestyle, exercise, nutrition and supplementation.