how many days should i workout to lose weight

How many days a week should i workout to lose weight

Losing weight is a serious issue that you cannot achieve with a night or two. You need daily attendance at your fitness club and work your ass off.


Generally, while weight loss programs people over-train themselves and end up eating even more than normal days, or then don’t eat much and suffer negatively. There should be consistency in workout time and days that you train a week for a healthy weight loss.


Weight loss can be achieved in many ways, but as you workout you should manage losing weight in proper form, i.e. healthy form. If you are a fitness guy then you must have been asked how many days a week do you usually train? Or something like that. So, how often or how many days a week should i workout to lose weight?


How many days a week should you workout?

The fundamental meaning of weight loss is to burn more amount of calories that you intake.  Knowing the days or time-period that you need to work out to lose weight will increase your focus and determinant.

Jump Ropes


After the research, it is said that a person can lose weight only 1-2 pounds in a healthy way. So, you have to manage your time accordingly. According to the research of American College of Sports Medicine (ACSM), it is recommended that you should train about 150 minutes to 250 minutes a week to lose weight.


Surely, you need to perform cardio activities to lose weight rather than weight lifting. So, i recommend you to train five days a week.


It doesn’t matter the time you spend on the fitness club, but the moment you lose your calories and sweat is that what actually matters.


Workout Types Recommendation

Not every person is the same in size, shape, and weight. Every individual requires different time table and different ways of workout techniques.


Let us suppose 400-pound person workouts for 30 minutes and 150-pound workouts for 60 minutes; it definitely doesn’t make sense. There should be appropriate time for appropriate people. The person with 150 pounds can lose weight only with the engagement of weight lifting workout as well whereas person with 400 pounds must workout extra, including cardio for a longer period.


Well, for every individual’s acceptance, i suggest to train in combination of cardio, strength training and stretching.


There is a big role of strength training in weight loss and it increases your metabolism and helps in burning more calories at faster rate. Generally, cardio workout should be performed after strength training for faster weight loss. It is because your body will be already pumped-up, and it won’t take time to burn calories during cardio workouts.


Strength Training

Strength Training

Perform two to three days of strength workout that includes compound and superset for high-intensity workout. Here are some compound exercises you can add up on your routine:


  • Barbell Squat with push-ups
  • Romanian Deadlift with pull-ups
  • Dumbbell Bench Press with Superman
  • Barbell Row with plank
  • Standing Military Press with Burpees


Strength training varies according to the HIIT (High-Intensity Interval Training) and Moderate-Intensity Interval Training. So, while the workout, you have to work out alternatively, providing equal focus to both the workout methods. Performing regular HIIT will excessively lose your weight at faster rate and might defect your body.


Cardio Training

You need regular cardio workouts for your body; either you perform strength training, or you don’t. You can take rest from strength training, but you need to be consistently focused on your cardio. If you perform cardio after the strength training then workout less amount of time about 20-30 minutes. But, without involvement of strength training you might want to train for an hour.

Treadmill running
Treadmill Running

Here are some really effective workout to lose weight during cardio:

  • Tread Mill Running
  • Burpees
  • Running Stairs
  • Jumping ropes
  • Mountain Climber


Also, include biking and swimming as outdoor cardio for healthy weight loss.


Wrap it up

Focus your aim and push your limit until you reach the goal. Never give up on your dreams and work for your dream. Likewise, don’t ask yourself about how many days a week should i workout to lose weight, you just keep on training with the determination of losing weight and follow every instruction provided by your fitness trainer. To lose weight and remain fit, the best and healthy factor is exercise. So, exercise until you can and have a healthy, energetic life.

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