How Often Should I Exercise?

People often email me asking how many days per week should they workout. For the mean man wanting to lose weight and focus on fat loss, the reply is simple. They will get fabulous results by training hard only three days per week. Now for the mean person, that should be manageable.

And yes, all three of those workouts should be done in less than an hour. Explore shows that 20-30 minutes of interval training is more efficient than 40 minutes of slow cardio for weight loss. Integrate the intervals with 20-30 minutes of force training. Do that 3 days per week, and pow, you'll lose fat fast. (With good cusine too, of course!)

On off days, I encourage population to be as active as possible, but without making extra endeavor to go to the gym. Walking to do your errands for an hour is great, if you have the time. Just do some form of health-promoting practice (which can mean a half hour walk, yoga, or aerobic training if you desire). The period and intensity of these off-day workouts depends on your fitness level, your salvage capacity, and your cusine plan.

For many people, New Year's resolutions mean a return to high-volume cardio programs. But I urge restraint, caution, and conservatism. Trying to re-do your old running programs after some time off is a method for disaster.

If you plan on resuming a previous running program, please start conservatively, especially if you are running on hard surfaces. Start easy. Build up in volume. Monitor your vigor levels, force levels, and mood. Be conservative, train consistent, and classic results will be yours.

And what about for beginners? How often should they workout?

Well, if you are the utmost of beginners, and haven't done any formal practice in a long, long time, then simply do 3-6 bouts of 5 minutes of walking each day. Every day. Progress with your walking by increasing the time you walk and decreasing the amount of "bouts" per day. For example, in week 3 of your practice program, do 3 bouts of 10 minutes per day. And by week 6, you should be able to walk for 30 minutes straight. That is a place to get started.

At the same time, Integrate your walking agenda with a professionally designed bodyweight 3-day force agenda that you can do at home (heck, most beginner exercises are even done lying on the floor!). After 6 weeks, you can increase the intensity of your workout, as outlined by your personal trainer. Eventually, you can Progress into a more intense 3-day per week program.

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