Whether your goal is to gain weight, lose weight, increase strength, or just maintain your current condition, the number of workouts in a week is directly related to your results. In general, any results require training at least three days a week. With less training you will achieve almost nothing because there will be too little training volume so there will be no significant effect on strength, muscle volume or calorie consumption. Read on for a more detailed explanation, or how often you need to train depending on what you want to achieve by exercising.
To lose fat and lose weight, try doing 3 to 4 workouts a week. Fat removal programs often include full body workouts, complex movements and expend a lot of energy to speed up metabolism. Such 4 or 3 day split workouts are strenuous and can completely deplete the body’s energy stores if you don’t provide the body with enough time to rest and recover between workouts. Rest one whole day or possibly do a light cardio workout in the days between weight training and the results can’t be missed.
If your goal is to increase muscle mass, try increasing your total weekly workout volume. In this case, the muscles have a certain “quota” that they must meet on a weekly basis – each muscle group must receive a sufficient amount of training to stimulate their growth. Most often, this is achieved by doing isolation exercises for a different muscle group every day, which requires 4-5 workouts per week. For example, schedule 5 workouts a week so that one day you work your back, the second day your chest, the third day your legs, the fourth day your shoulders and the fifth day your arms.
When training for strength, don’t forget to focus on 3 big movements that activate the whole body – squats, deadlift and bench press. Four workouts a week will be enough to achieve results if you combine several specific, isolation exercises with one basic exercise. Strength training requires a lot of heavy series, and such series greatly deplete the nervous system. That is why a quality break from training is very important.
How long should one workout last?
When a person aims to increase strength or increase muscle mass, too long workouts are usually counterproductive. In that case, “more is better” is not worth it, and the optimal length of training would be up to 45 minutes, since the natural increase in testosterone levels in your body reaches its peak after about half an hour of training. After 45 minutes, testosterone levels begin to return to normal. If the train
How should you exercise?
Although a 45-minute workout may seem “too short” – intensity is important. To create the mechanical and metabolic load needed to progress, it is recommended to perform a high-intensity workout in which a series of exercises would be performed: 2 to 5 repetitions and 3 to 6 sets, with at least two minutes of rest between sets. A great option is to combine intense training several times a week and several lighter intensity workouts. To optimize results, at least 48 hours should pass between more intense workouts with enough sleep during the night.
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When will the results be seen?
The first results can be seen after a month, especially if the stetek started exercising. You can also see progress in the fact that the weights or weights you exercise with will become too light and you will increase your weight. To increase muscle mass, however, it takes a little longer to see the change. It takes at least two months to see the first results, and even four to six months for those results to be measurable. Of course, training must be targeted.
And what to keep in mind – the first progress is often unnoticed during weighing due to the simultaneous loss of excess fat. Cardiovascular changes are also very rapid at first.
Already after the first few weeks you will probably notice that you breathe less when you climb the stairs or run after the bus. And what is even more important – different rules apply to each person.
Regular quality workouts combined with a proper diet will surely lead you to the desired results. In doing so, you must be careful not to overdo the training. The main indicators of overtraining are lack of strength, lower body temperature, poor sleep, increased body fat percentage, water retention and decreased immunity. The most important thing is to achieve balance – rest is just as important as quality training because that it how to avoid overtraining which may lower the quality of your further workouts.