Fitness programs related magazines and YouTube videos always create a big confusion regarding the workout practicing time and duration as all of them show that their content is accurate and more reliable. If you are the one who is in such confusion then this is the right platform for you to know that how often should you workout to lose weight and building muscle.
It is not the time that you are putting towards the workout practice or an intense performance of exercise that can rapidly build your muscles like a superstar instead it is the quality and well-planned practice of workout that will bring a positive result. You don’t need to work out throughout the week instead of 3 to 4 days practice is enough for muscles building considering it is followed by accurate techniques and plan.
Again when we talk about workout timing for losing unwanted body weight and for gaining healthy weight and lean muscles, you need to be consistent otherwise once you get infrequent in your practice you lose your rhythm and that can cause a delay in losing body weight at an early possible time.
How Often Should You Workout to Lose Weight
When things are planned in much more systematic ways then with lesser efforts result arrived from that is astonishing and up to the expectation. The same rule goes for weight loss plan too. You must have heard the term workout frequency regarding the context of weight loss.
This is a meaningful term and needs to be understood appropriately by those who are planning to lose their excess body weight. The frequency with respect to workout denotes the time period that you invest per week or per day in workout practice. So once it is clear to what is workout frequency, now it turns to discover the accurate time that should be given for an effective weight loss program.
Weight loss training or exercise frequency should be calculated on weekly basis like what time you are investing in it per week and how many days in a week you are reserving in this regard. As per the renowned gym trainers and people who have successfully managed to lose their body weight this frequency should be maxed to max 3 to 4 days in a week as that is sufficient for effective result.
Lesser than that or more than that duration will not help you in an effective way. Some people like to give only two days in the weight loss plan or training program which takes a very long time to bring any makeable output.
Again if you are choosing for an intense workout for the whole week for getting an instant result that also affects you negatively and you have to pay for that in some other way as an intense workout without a break in a whole week is not at all favorable for the health.
Also, the weight loss training should not be conducted in a consecutive day especially more than one consecutive days in a week as it can cause extra strain on your body and will not help you to get optimal or desired result on time.
As now you have decided to lose your body weight then you have to be very systematic and plan your weight loss program such a way that it won’t affect your health so that instead of maintaining healthy body weight you get lean body structure or develop a lean muscle that looks bad in the eyes of everyone.
There is a perception among many people that hitting a gym regularly or 6 to 7 days in a week and practicing workout for more than a couple of hours will bring a drastic reduction in their weight, which is absolutely wrong. Intense workout without giving rest to your body can hamper your overall health and instead of increasing your metabolism rate it can even reduce it.
It is not the quantity or timing that you invest in your training session that brings desired result instead it is the quality of the training session that actually works on your body fat reduction. At this point, your body needs to expend more energy than it actually consumes to reduce the body fat.
As per Energy Balance principle what our body is losing during an exercise session is less important if its energy consumption rate is greater than the expenditure rate. So you need to maintain this balance in a systematic way in order to lose your weight faster and effective way.
We are not ignoring the importance of energy generated through food and nutrient contents that you eat in a day but without a proper deficit in the energy level body fat cannot be cut or reduced effectively. In this regard, you can eat lean fat foods which are high in nutrient and increases the body fat in very low quantity.
Here for making your path easy, you can prepare a chart which will contain the foods that you consume every day showing the energy rate consumption on daily basis and the workout practice and other weight loss endeavors that you do each day. This chart can better clarify to your actual position in order to identify your progress rate. Also, you can make changes in your focus areas for balancing your weight loss training.
Another way of reducing your energy consumption rate is by eating less to fat gaining food and moving more or extra than your previous time. When you focus on these two factors on your everyday schedule you get a clear platform to achieve your goal.
When you eat less your body consumes less calorie an important element that plays a vital role in increasing the body weight. Again when you start moving more your body starts burning the extra rate of calories existing in your body that works in your favor.
The idea of moving more for burning the calories increases the efficiency of your weight loss workout in dual rate as when your body is already losing calories a weight raising substance then there is no need of intense and long duration workouts to be performed. In this context, you have to take care that your muscles growth is not getting affected as extra calorie loss may cause muscle loss which is not good.
If you only focus on losing calorie through less eating and more moving trick then the body fat you losses may also come from your muscle which is not good and cause you to look like a skinny or lean figure that you really don’t want. So you have to train your muscles side by side if you are putting more focus on losing your calories.
However, you can manage this issue by increasing your protein meal intake instead of heavy fat intake in your food that will add more calorie and energy in your body. Also instead of focusing on cardio workouts focus on intense resistance training workouts as that will help to give better shape to your body. Here you will not reduce an effective rate of body weight but can improve your look and appearance.
That is why it is suggested to all who are trying to lose their fat for perfect body weight that put more emphasis on intense strength training workouts and put less time in cardio workouts for getting the best result at the shortest possible time.
Ultimately for better result accompanied with good health, a proper balance should be maintained in all your weight loss regimen as even an intense training can lead almost nil result if the energy you lose is equal to the energy you gain. As per the experts’, 5 to 6 hours should be invested in weightlifting and 1 to 2 hours should be invested in cardio for a balanced and effective weight loss program.
How Often Should You Workout to Build Muscle
When we plan to build your muscle in the body then the first thing that as a fresher rolled into your mind is what should be the frequency of muscle training program for an effective result. Here we can suggest you for three common and effective frequencies.
This training is different from weight loss training as here you need to train your each muscle group differently means you have to focus on each muscle group of your body one by one in order to make this program successful. So basically you can categorize it into three types which include
- Muscle group training once a week.
- Muscle group training twice in a week.
- Muscle group training thrice in a week.
In this context, you have to try all the frequencies one by one for the testing purpose at first to discover that which frequency is actually working for you and able to bring an effective and noticeable change in your muscle appearance.
Here we need to go in the depth of muscle building as just by following the above-mentioned frequency you cannot expect to build up your muscle like a muscular man. It is the muscle stress and tension derived out of muscle training programs that play a vital role in forming your muscles over the time.
You can get the best result out of your effort only if you know the accurate way of toning muscle and how you need to move step by step approach. As the time goes you need to increase the amount of weight that you usually lift every day otherwise if you remain stick to only one range weight lifter then progress cannot be achieved even though you have spent several months in it.
That means with the time you requires to increase your muscle level tension and it only possible by increasing the amount of weight that you lift for shaping up your each muscle group. This gradual progressiveness in weightlifting increases your graph to the upside that means you are well managing to your overall muscle training program.
Apart from this weight progressive muscle training program, there is one another popular trick to train the muscle in a very effective way and that is by muscle fiber damaging. This is not a loss or fracture in a body instead it is a way of shaping your muscle by increasing the rate of muscle tension with time.
Once you successfully managed to damage your muscle fiber then now it’s time to heal this damage in order to prepare it for the future strength training programs when it will again be ready to sustain more muscle tension for the betterment.
This healing process can be done by taking healthy and high nutrient dense food intake every day. When you will start taking right nutrition your muscle repairing capability increases and it manages to get healthy and strong just like before. Also, you have to provide a proper amount of rest to your body so that the damaged fibers get time to strengthen and repair.
Now it’s up to your body that how much muscle tension it can bare in a week. For few people, intense training and progressive weight lifting don’t cause impairment or necessity of rest not arises but that superpower is not found in everyone.
So in general stay with progressive weight lifting program along with taking care of your nutrition and the necessary amount of rest as and when it is required, for a smoother muscle training program. This will help you to get larger and stronger body muscle very fast and without affecting your overall health.
As per the renowned muscle trainers frequency for muscle training focused on training of each muscle group and in this context you have to take care of all other aspects that can hinder your training in between by affecting your health caused by muscle-damaging.
For an efficient and fruitful result, you have to maintain the frequency that you have chosen for the training of your muscle group as once you get infrequent then again when you will think of your training then you might feel that your body is not delivering the same effort that it used to deliver before this break. Again if you are very frequent in your training program then your body will not get enough time for recovery.
As per the research by the scientists on muscle builders, it is found that neither intense or more frequent not infrequent muscle group training program brings any effective result. In general 2 to 3 times practice in a week is perfect for the desired muscle building training program.
We hope you must have gotten your answer for how often should you workout to lose weight and building muscle. So follow our guideline and be the owner of attractive body muscles and get a good body shape by losing excess body fat.