How often should you exercise to lose weight and gain muscle?

There are many different types of workouts and people use them differently depending on their fitness goals. An example of these types is high intensity interval training. This is a popular method that uses a combination of cardiovascular and strength-based fitness to achieve weight loss and muscle gain.

The benefits of training overlap, but generally cardiovascular exercise is better for weight loss because it burns more body fat.

Strength-based exercises target specific muscle groups. These also burn calories, but unlike most cardiovascular techniques, strength-based movements focus on individual areas of the body.

If a person switches from minimal physical activity to physical activity, they may find that progress is slow to begin with.

However, once the body gets used to the process, a person’s metabolism begins to increase. Having a higher metabolism causes the body to burn more calories, even at rest.

Starting a workout routine after having little physical activity for a while can put stress on the body and cause injury if a person starts too quickly. It is therefore best to start slowly and gradually increase the frequency, duration and intensity of the workouts.

Also remember that physical activity will not lead to weight loss on its own. A healthy and balanced diet should accompany an increase in exercise.

Typically, a person’s body uses more calories than it takes in to lose weight.

The effect of how often a person works out on the weight they lose will vary depending on individual factors, such as metabolism, diet, and the type of exercise they perform.

Moderate intensity training will not burn as many calories as more vigorously intense training.

The World Health Organization (WHO) advises healthy adults between the ages of 18 and 64 to get 75 minutes of strenuous exercise or 150 minutes of moderate exercise each week.

The American College of Sports Medicine and the Centers for Disease Control and Prevention (CDC) advise people to perform vigorously intense exercise sessions of at least 20 minutes each, 3 days a week.

They also advise that people perform these vigorously intense workouts in addition to moderately intense exercise sessions that last more than 30 minutes over 5 days a week.

To control body weight, some studies suggest doubling these exercise periods.

This would mean allocating at least 150 minutes per week for strenuous exercise or 300 minutes for moderate intensity workouts. When a person’s goal is to lose body fat, they should try to increase the amount of time they devote to their cardiovascular fitness.

It is difficult to say how often a person should train to gain muscle mass because there are so many individual factors involved.

Focusing on a single muscle group will cause muscle gain in that area, but may prevent a person from focusing as much on other parts of the body. A good exercise program will include all of the major muscle groups.

Depending on a person’s fitness goals, she can either train these muscle groups individually, using exercises that isolate specific muscles, or at the same time, using exercises for the whole body.

To increase strength, a person may want to decrease the number of repetitions they do but increase the intensity of the exercise. For example, it can mean lifting heavier weights but for fewer reps.

Increasing the number of repetitions with a lighter weight will help increase muscle endurance and burn fat in the area, making the muscle more visible.

A workout designed to build muscle may space the workout of different muscle groups on different days. For example, that could mean training the arms on a Monday and the legs on a Wednesday, with at least 48 hours of rest between workouts targeting the same muscle group.

Workouts can take place in a gym, but they can also take place at home or outdoors. A person’s individual preference will depend on which option provides a more comfortable and motivating environment for them.

Here are some examples of weekly muscle building exercises that a person can do anywhere.

Because these workouts target all of the major muscle groups in the body, it’s best to perform them 3 or 4 days a week, leaving at least 48 hours of rest between workouts.

Beginner

Warm up:

• 15 minutes walk
• 5 minutes of dynamic stretching, starting with the upper body and working your way down to the feet

Whole Body Workout Routine:

• Punches of 30 seconds
• five sit-stand
  • Start by sitting in a chair, then stand up, then sit down.
• eight calf raises
• five knees standing on each leg
  • Keep the knee lifted for 5 seconds each time.
• 10 abdominal bridges

Rest for 2 minutes, then repeat the workout routine two more times.

Cool:

• 10 minutes walking
• 5 minute stretch

Stretching at the start and end of each workout can help improve the flexibility needed for the activity. However, while many people believe it reduces the risk of injury, some sources suggest that it may not be.

Intermediate

Warm up:

• 15 minute cycle
• 5 minutes of stretching, starting with the upper body and working your way down to the feet

Full Body Workout Program (resting for 30 seconds between sets):

• eight squats
• eight front lunges on each leg
• 20 second plank
• 10 tricep dips
• 10 crackles

Rest for 2 minutes, then repeat the workout routine two more times.

Cool:

• 10 minute light jog
• 5 minute stretch

Advanced

Warm up:

• 15 minute light jog
• 5 minutes of stretching, starting with the upper body and working your way down to the feet

Full Body Workout Program (resting for 30 seconds between sets):

• 12 side slits on each leg
• 12 front lunges on each leg
• 15 squats
• 10 push-ups
• 1 minute board

Rest for 2 minutes, then repeat the workout routine three more times.

Cool:

• 10 minute jog
• 5 minute stretch

People cannot just train for a certain number of hours each week and expect to lose weight or gain muscle.

Workouts need to be stimulating enough to make a difference. In addition, training should accompany a healthy and balanced diet.

To lose weight, a person’s body must consume more calories than it absorbs.

Engaging in low intensity but long duration physical activity will target weight loss, while more intense exercise will increase muscle strength.

It is important to stick to a workout regimen. Studies suggest that muscle building exercise programs may take 6-10 weeks of work before results start to show.

Also, keep in mind that body weight may not change much if a person loses fat but replaces it with muscle.

There are many ways to exercise. Find fun and motivating workouts. Push to try new and more difficult things, but avoid overloading the body; otherwise, injury may occur.